3 WAYS To Improve Your SLEEP QUALITY Today! | Matthew Walker & Rangan Chatterjee

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Professor Matthew Walker, James Nestor and Linda Geddes explain how you can improve your sleep quality to improve your health and wellbeing.
Watch the full Feel Better Live More podcast episodes:
Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker | FBLM Podcast: • Why Sleep is the Most ...
Why Changing The Way You Breathe Will Transform Your Body and Mind with James Nestor: • This DAILY BREATHING T...
Why Getting More Light Will Transform Your Health with Linda Geddes | FBLM Podcast: • Why Getting More Light...
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[@marilynhemmings766]

This is brilliant information, but why are young doctors expected to work such long hours with little sleep and high stress?

[@glynislabuschagne1164]

Doctors are forced into rediculously long work shifts...bad for both them and their patients!

[@jngfitness2001]

I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!

[@privateprivate2421]

Lucky you

[@jngfitness2001]

@@privateprivate2421 Has NOTHING to do w/ luck!!!

[@Finn-ex8kl]

@@jngfitness2001 Maybe not luck but you’re obviously fortunate to have whatever genes makes you up to sleep well. I have a friend who can literally close their eyes anywhere, any time and fall asleep. They’re not a particularly healthy person. I on the other hand am the total opposite and insomnia is the bane of my existence. There are so many factors that go into this. This was my comment to the vid: I’ve been an insomniac since I was a teen. I’m now 45. I have never in my lifetime had a night of unbroken sleep. My average is about 4 hours per night. I’ve gone periods of 12 days straight of one hour or less per night. A walking zombie yet still functioning. I’m very aware of how important sleep is and how short my lifespan has become because of it. I think about it and it worries me daily. It’s so frustrating when people who sleep well say they lost an hour or two of sleep for a night and feel out of sorts. People who sleep well have absolutely no idea what it’s like to live with not only not sleeping well but also with having insomnia (I find those two things to be two different levels and I suffer from both). I’d be a completely different person if my sleep history was even 10% improved. In all these years, I’ve tried everything. Doing “all the things” (diet, nutrition, exercise, breathing, cbd, pressure points, habits, vitamins, minerals, essential oils, ambience, time management, etc etc) does not (in general) change anything for me. I’ve still had regular insomnia in my healthiest seasons. I grew up on a farm in the fresh air with not a care in the world. I remember lying awake in my teens just not being able to switch my mind off, not necessarily stressing about anything. Life is obviously more stressful now but I still lead a pretty healthy lifestyle and I’m very aware of what I put into my body but I still wake up and lay awake for hours on end every single night. It worries me what my future looks like and I try to do what I can in other areas to negate any dementia building. I would dare say it’s some kind of chemical imbalance. Something (chemical/vitamin/mineral/?) my brain or body is lacking. I’ve noticed that even the moon cycle and my menstrual cycle affects it too. It’s all sorts of stuff. I’ve accepted that I’ll never know the answer as there are so many factors involved. All I can do is try to improve my health in other areas and hope that those changes improve my overall health to balance out the lack of sleep. Shout out to all the insomniacs out there!…😴 Whatever the lifestyle is that you lead (you look super fit, nice bod 😉) obviously is working for you but everyone’s make-up is different and genetics play a part in sleep. So, as the other person said, in a way you are “lucky” in that you’re fortunate you’ve been blessed with good genes. 💞

[@musikalitet]

Warw…..enjoy your youth

[@savagemonkeyswanger385]

Thank you gent is doing gods work

[@briansaiditsoitmustbetrue4206]

I have just found your channel.. great content.. Great videos... SUBSCRIBED

[@danielgonczol7429]

I am just tired to use these recommendations and I did not drink tea or coffee today and I have more energy than ever before. Strange. Thank you guys.

[@manuelojeda9144]

This is great information. I practice fire breathing through my nose, and sleep better. I take Magtech supplement.( Magnesium)

[@PracticalInspiration]

Comes at the perfect time, my sleep has suffered lately and it's so important to our health and wellbeing

[@lisengel2498]

Indeed its easy to understand . Very rational but I would very much want you to get directly to what to do to get your eight Hour sleep, keep the rhytms, such as not eating late at Night, not drink coffee or tea after 1AM , be outside every Day, go for a walk every Day, and avoid blue light during evening and maybe you have some more good advice, such as e.g. Doing something everyday that fills you with deep joy and meaning. 🌷🌷🌷

[@caliwebb3]

Years ago, I had a feeling that my mother's lack of sleep her entire life had much to do with alzheimer the last decade of her life. She slept very little.

[@merrykaczmarek3757]

My mother too, and, her best friend always went to bed at 9pm-- she is having her 88 birthday this month!

[@RC-dx6vu]

This is so worrying, as I suffer from a severe chronic insomnia 😑

[@pigozs]

I think the same about my mother's schizophrenia. When she finally got medication her sleep improved dramatically. Now I am 36 and have started to develop some sleep issues myself, so I'm very worried.

[@helenndow1101]

It’s so scary, I don’t sleep much at all, 5 hours at best, BUT I’m 85 and perfectly healthy.

[@M9Diry]

I’m impressed 85 year olds watch KZbin and comment on stuff. Are you really 85?

[@helenndow1101]

@@M9Diry oh yes, and why on earth shouldn’t I enjoy my IPad?

[@M9Diry]

@@helenndow1101 you absolutely should if you can! Most people I know of 60+ wouldn’t even know to register for KZbin comment

[@sashavladimirova1458]

The older you are, the less sleep you need to function :£

[@robinhampshire8923]

@@M9Diry Hahahahaha but then I am only 73

[@reginaschwab6286]

I am glad I happened across this but feel James Nestor's name should have been listed in the title since I got the most out of his section.

[@emma9sachi]

I have been using the tape trick for 4 nights and it has been pretty life changing! I feel very rested in the morning. Thank you! ❤️

[@susibul5320]

I have too, it does work.

[@evastamfestova9438]

What is the tape trick, pls?

[@roseannepalladino2895]

@@evastamfestova9438 what is the tape trick

[@marieladrah7318]

what tape did you get?

[@gatita0001]

Can you explain the “tape trick”? Please

[@nicke280158]

It is all very well to say to sleep more but how .... for chronic insomnia?

[@boscovich11]

Have u ever touch or been close to sourcers?magicians? May be u were close to a person and u are so sensitive,u must to try every night to breath softly and recapitulatr ur life.Carlos castaneda books could be for some help.

[@adaptercrash]

As needed with a day of oversleep as needed

[@guzlui1]

It's not that sleep is not a priority. The problem is the mayority of people have trouble sleeping, doctors don't have an answer

[@TReeves2024]

Genius

[@Finn-ex8kl]

I’ve been an insomniac since I was a teen. I’m now 45. I have never in my lifetime had a night of unbroken sleep. My average is about 4 hours per night. I’ve gone periods of 12 days straight of one hour or less per night. A walking zombie yet still functioning. I’m very aware of how important sleep is and how short my lifespan has become because of it. I think about it and it worries me daily. It’s so frustrating when people who sleep well say they lost an hour or two of sleep for a night and feel out of sorts. People who sleep well have absolutely no idea what it’s like to live with not only not sleeping well but also with having insomnia (I find those two things to be two different levels and I suffer from both). I’d be a completely different person if my sleep history was even 10% improved. In all these years, I’ve tried everything. Doing “all the things” (diet, nutrition, exercise, breathing, cbd, pressure points, habits, vitamins, minerals, essential oils, ambience, time management, etc etc) does not (in general) change anything for me. I’ve still had regular insomnia in my healthiest seasons. I grew up on a farm in the fresh air with not a care in the world. I remember lying awake in my teens just not being able to switch my mind off, not necessarily stressing about anything. Life is obviously more stressful now but I still lead a pretty healthy lifestyle and I’m very aware of what I put into my body but I still wake up and lay awake for hours on end every single night. It worries me what my future looks like and I try to do what I can in other areas to negate any dementia building. I would dare say it’s some kind of chemical imbalance. Something (chemical/vitamin/mineral/?) my brain or body is lacking. I’ve noticed that even the moon cycle and my menstrual cycle affects it too. It’s all sorts of stuff. I’ve accepted that I’ll never know the answer as there are so many factors involved. All I can do is try to improve my health in other areas and hope that those changes improve my overall health to balance out the lack of sleep. Shout out to all the insomniacs out there!…😴

[@bigpapa4790]

Go see a doctor, and have a sleep test done. Mathew has talked about this in other videos, and has also said that all these tips will do you no good if you have a sleep disorder. You must address the disorder first, then you can start optimizing.

[@gwendelynenriquez1525]

Check about breathing , are u a mouth breathing , got a sleep study

[@Finn-ex8kl]

@@gwendelynenriquez1525 hmmm…Definitely not an open mouth sleeper. I’m more a teeth clencher. Maybe there’s something in that…

[@gwendelynenriquez1525]

@@Finn-ex8kl then why are you clinching , anyway I’m a dentist and I’m part of the Breathing Wellness , I can share more

[@gwendelynenriquez1525]

We are checking airway with cone beam , sleep study , we doing a holistic approach , as a dentist we check for the development of our arches that can cause some airway problems , tongue is also , hopefully you can check this out

[@Monica-horizonsleepcare101]

Your information about sleep quality was very informative. From the comments below, I see that your viewers have some questions about the topic. If you are looking for a doctor's perspective on this subject, then Doctor Avinesh Bhar would be interested in doing a podcast with you on this subject. He is a fellowship-trained and board-certified doctor in sleep and pulmonary medicine. He is based in Macon, Georgia, and has a sleep treatment practice.

[@Ricky-bl7yz]

Such a great interview that made me decide to stop watching this video(to go to bed)

[@moitrayeesanyal5294]

Will it help to put on the bed room lights at 5 am when I pray and meditate ? This is because its still dark outside at that time.

[@marieladrah7318]

I use portable baby night light (cordless) in the bathroom at night time.

[@LittleMew133]

I often talk about how if I don't get 9-10 hours sleep, I cannot function. I do not feel any shame about I much I rest, because if I can do twice the work in half the time, aren't I just capable?

[@Cyberfender1]

I wish their was a button I could push to instantly fall asleep. I take naps. The main problem is, I feel like one when that is not conducive. (right after lunch 2pm)

[@nnojay]

what people forget is the incandescents have infrared light( Heat) like the sun has, consequently they set your circadium rhythm naturally unlike LEDs

[@hei7586]

I can't help thinking that you really can shift your circadian rhythm and that therefore regularity is more important than time and that the teenage problem is more a problem of going to sleep at a reasonablw time.

[@Matthew8473]

I'm transformed by the significant impact of this material. A book with akin insights opened up new pathways of thought for me. "Better Sleep Better Life" by William Brook

[@09ak09ak98]

What shld i say to our PM who sleeps only 4 hes at most?

[@ximenaosorio9673]

When I have cov19 at the hospital couldn't sleep after I m have insomnia for a week still have problems and is 9 months trying to fix it I talked to friends who have the same side effects after cov19

[@thezamus5335]

It's not covid my friend, I have the same sleep problems since pandemic started

[@privateprivate2421]

There are many people now who suffer from insomnia since they had the covid jab. The insomnia groups are full of them. It's so sad.

[@jacquelineentwistle5091]

Zero sleep for 15 months I get threw the day terrible side effects of no sleep

[@ximenaosorio9673]

Do you think that cov19 affect the sleep part of the bain

[@CeemPlay]

Dr. Sleep

[@kirchhoffkirchhoff9280]

I wake up at 3 am - tried everything - nothing helps. It takes me 2 hours to fall asleep. Need help.

[@cristianstoica4544]

If you drink coffee, start diluting it. If you watch the phone when you go to bed, shut it down and say to yourself that you will open it if you don't fall asleep in 30 minutes. If you have a good/better night of sleep watch your usual bad habits kick in as you have a higher chance of relapse because you are feeling better through the day. Wake up on purpose more early next day so you will have a longer wake time, and go to bed at 22 to 23:30. Eat very well in the morning: there meals and two snacks, reduce sweet snacks. Whatever you do, assume control and responsibility of your decisions. Even if a tactic or advice would work, it will fail if it is not assumed and internalized as if it yould come from you. You have to drop the idea that somebody else would come and rescue you and assume responsibility. Expect a week or two of initial trials then watch for relapses to avoid them. Assume you are failable and prepare.

[@Gengh13]

Perhaps search for the interview with Dr. Stasha Gominak in the "high intensity health" channel, perhaps it can help you improve your sleep.

[@geovani_marketing]

this sign that you have high cortisol levels - this was happening to me. need reduce stress levels

[@schweizerbergnomadin1054]

I would try CBD, tart cherry juice, Kiwi. Plus 10 O00 Lux light in the morning and dim red light in the evening. Plus Meditation (EMDR?) when you are sleeples in bef.

[@SwingDanceBand]

Is there such a thing as too much sleep?

[@laurasc84366]

Help for the Shift worker 12 + hours and better yet Night shift worker.... help

[@paulmc5542]

This is all scary I sleep very badly if I got 4 hours I’d be happy I’m never tired as bad am fit but this is very scary have tried everything but nothing works

[@4pcmiknugget852]

I’m sick of hearing how important sleep is, because my body doesn’t let me sleep. I’ve had sleep problems since high school. That’s 20+ years. I’m currently awake after only a few hours. I’ve tried all the pro tips, meds, etc. Nothing works. How do I fix it? Sleep hygiene, set bed times, cool room, no blue light, etc. I’ve obviously tried all this. My health is suffering. How do I FIX IT?

[@stephaniewalsh9685]

So sorry to hear what you're going through :( Have you spoken to a doctor about it? I know you say you've tried meds but not sure if you mean prescription ones or natural ones? If you speak to your doctor, you might be able to be referred to a sleep unit/service where they can monitor your sleep and help you get to the bottom of what's causing your insomnia, and if you're suffering from any mental health issues/going through a difficult time, that will most likely be a massive factor contributing to your insomnia from my personal experience, really hope you get some relief from it asap, wishing you the best of luck

[@4pcmiknugget852]

@@stephaniewalsh9685 I have seen the doctor about it a few times. They prescribe me sleep meds, which work well enough for a little while, then I start getting bad headaches from them. I’ve tried melatonin, Tylenol pm, and Zquil. I take them until they don’t work anymore, then go a bit with nothing. I heard recently that taking sleep meds was really bad for you. I will look into that. I Mostly get 3-4 hrs a night, sometimes 5. My husband said maybe I should ask about a sleep study. I just don’t understand why my brain won’t let me sleep. And yes, I get depressed and sad and moody. Mostly I keep it inside, but it’s hard. Edited to say: Thank you for your kindness!

[@3Looy]

Idk if this will help with your sleep problem But exercise and diet makes better sleep Even if its doesn’t work for you, you won’t regret doing it

[@privateprivate2421]

I understand

[@newlifeishere8746]

How can someone get off the graveyard/ over night schedule? I've tried every. I'm an eight and a half to nine hour sleeper. However I've only been able to get four to six hours for days on end. Sometimes only two hours. Than I get so exhausted that I sleep ten to sixteen hours straight, with one bathroom wake up. Then I can't get back to sleep sometimes up to three days. And I don't take any forms of drugs. Ugh! It's caused so many problems with my health, relationships with family, friends, and work. It's so frustrating. I feel like I'm at a loss! And it scares me! Please help!!!!! My Dr's haven't suggested anything that can help, but cause everything to get worse. I've stopped drinking soda. Cut back on all sugar intake, bread, rice, and posts, because all those just cause me to be lethargic and sleep more. Please, please please help!!!!!!

[@colintyler1405]

I can only sympathise. Lack of sleep, which I have had for 15 months, is extremely unpleasant. Especially the following day. I have tried everything that I could think of, frequently being in despair and crying every other day. For me, being a Christian, Bible reading has been by far the most helpful thing. This may mean nothing to you but I will pray for you.

[@colintyler1405]

Working on your Circadian rhythms may also help. kzbin.info/www/bejne/bYqyeISclt13edU

[@newlifeishere8746]

@@colintyler1405 I am a Christian as well. I keep telling myself, "I Am As Christ Jesus Is In Heaven." Many christians know this verse, but do we truly believe it. I do believe it. I guess I just have to practice speaking it more, and stop complaining (like I've been taught to do). Wouldn't you agree!?!?

[@colintyler1405]

@@newlifeishere8746 Not complaining can be very hard but it helps. The more we tell our problems to others, the bigger they get. Even if we cry while we're doing it, the LORD would have us take our troubles primarily to him. How is it going today?

[@newlifeishere8746]

@@colintyler1405 Sorry I didn't get back to you earlier. It's been weird. Sometimes I'm on a day shift. Other days a night shift. I really truly hate it. But other than that, I'm doing very well. How about you?

[@Fandao19]

Dude looks super fresh, like a good night sleep went down every night of his whole life

[@ActivityskillToday]

Sleep on time and be healthy

[@solewestren3218]

What if i wake up several times a night. Everynight and have done for years. Does this affect the 8 hours.

[@tnt01]

yes

[@Cathy-xi8cb]

Read the book. Normal sleep includes waking but not full awakening and not for long periods. Sleep disorders are a different thing, and need treatment.

[@musikalitet]

It becomes such a presure that you Shall sleep much more than the Nature let you…. And you know how damagen it is for your health that you cannot sleep so much…. I would like to sleep 7-8-😅9 in a row Hours and Wake up like a new-born I Can only say : enjoy your youth and your ability to sleep

[@jay6817]

Yeah, stop watching youtube on small screen late at night, like me 😅

[@seagypsiesbellydancers3047]

He’s one dishy doctor x

[@adaptercrash]

Can't something seriously wrong with it

[@franktang1086]

First

[@davebarber3827]

I am getting 2 to 4 hours sleep a night if I am lucky I feel like my life is slipping away from me. My doctors are of very little help I am struggling big time. I don't drink tea coffee alcohol or use street drugs I feel cheated I'm well fed up. I have cut back on my phone use I don't watch tv. It's not fare. Oh plus I have restless leg syndrome it's hell.

[@siai8475]

The less we sleep the sooner we die? This is not true and stop worrying people.

[@bonniek7228]

These sleep programs give me terrible anxiety and exacerbate insomnia (the stress over having to make yourself sleep) - I have chronic insomnia and these sleep experts have no clue what it’s like. (None of the tips they give help).

[@M9Diry]

Me too. The last thing I need when I wake up in the night is some expert telling me I’m going to die or get a chronic disease because I just woke up AGAIN after 4 hours . This is exactly the kind of shit that makes me anxious so I cannot fall asleep.

[@johanvandenberg9057]

@@M9Diry if you suffer from so much stress from listening to this podcast , the maybe it would be kinder to yourself to avoid listening to the advice and other sleep advice , the data they present doesnt mean we will all become ill and die if we dont sleep .

[@johanvandenberg9057]

It is always a personal choice to listen or not.

[@M9Diry]

@@johanvandenberg9057 point taken but the thing I want from podcasts about sleep advice is… sleep advice… not to be told AGAIN just how dangerous it is not to sleep 7+ hours .., I have heard this a million times… I just want the advice on what to do about it .

[@Cathy-xi8cb]

Did you miss the part in his book and almost every lecture in which Walker tells people with sleep DISORDERS to seek CBT-I treatment? He agrees with you completely. Sleep disorders are not going to change with sleep hints. You need targeted treatment according to this very skilled specialist.

[@Cathy-xi8cb]

Good luck changing medical school and residency. If you want to have a job that allows you to care well for yourself, medicine and law are not the paths to take.

[@Cathy-xi8cb]

A tiny tape on your mouth when you take sedative meds is a choking hazard. And lots of meds sedate you. The doctor should have said something to protect the vulnerable.

[@laharman1]

What do you do when you do all the right things and still don't sleep well? I slept great, until I had a baby. My son is now almost 22mo old and has slept through the night for months now yet my sleep is horrible. I take antihistamines, some nights they work, others they don't. I workout, take cbd, take supplements like ashwagandha and magnesium, smoke mary jane in the evening, only have 1 small coffee at 7am then no more the rest of the day...there are nights I'm completely calm; breathing is nice and slow, yet I can't reach deep sleep. I was diagnosed with fibromyalgia last year which I'm sure is a direct result of the sleep deprivation. I'm at my wits end...

[@Darren-ob6uh]

For me worse thing to disturb sleep is phone, laptops. I think only using bedroom to sleep is good idea, ie no eating tv etc

[@23sleng]

It’s the weed. Knock it on the head and you’ll sleep well. The first week will suck, but, after that you will start sleeping amazingly well

[@laharman1]

@@23sleng I smoke indica, its not the weed. Its literally the best thing that helps with my Fibromyalgia.

[@23sleng]

@@laharman1 I smoked heavy indica for the last 20 odd years. Once you get off it, your sleep massively improves. Weed-induced sleep is not at all restful, your body is too busy trying to remove the cannabinoids from your system. When I was smoking, I too would say things like "it's not the weed" the fact of the matter is, you don't know that, it absolutely could be.

[@laharman1]

@@23slengI think it has more to do with the food I'm snacking on in the evening. Some strains most definitely make it worse. One particular strain I've had for months now is not the problem. My sleep issues started way before I started smoking again (I didn't smoke for about a year and a half). For some people, sure, that might fix it. My original post was several months ago and since then my sleep has drastically improved.

[@trackbiker1000]

We need a better measure of good sleep than time (hours). I think an appropriate biomarker is needed. If the the range is 7-9 hours, that is way too broad. Walker said in another podcast that 10-12 hours is what the best sports stars get. How do I get 10-12 hours? Give me some suggestions!!!!

[@M9Diry]

Thanks for making me more and more paranoid about the number of hours I’m getting per night, which in turn leads me to sleep less. Imagine how unhelpful it is to someone who wakes up after 5.5hours to have voices saying “just ONE night like this, and your health is being battered and you’ll probably get cancer and a heart attack at a young age” in addition to my own misery about looking like shit for work . I then lie there in a crippling state of anxiety thanks to doctors like this making me feel so worried about sleep… that I cannot sleep. If someone just said “ hey don’t worry about it, you’ll be fine, I’d probably fix my insomnia”.

[@kevinhooker8298]

Then your mindset is completely wrong and you should seek CBT-I and actual therapy. If you're taking offense to someone stating objective fact, that's a mindset issue for you. There are ways to help you with what you're doing and it's through the very information you're dismissing and insulting. This is a you problem, not a Dr. Walker problem.

[@M9Diry]

@@kevinhooker8298 I probably should get CBT as well but I’m saying that this video should’ve been called “How bad is lack of sleep for your health? + some steps to improve it”

[@kevinlee751]

0k0

[@kevinlee751]

Ipp

[@kevinlee751]

Ppi

[@Chris-tw8fu]

What you are saying is very foreign to me.I am a 70 year old female who has insomnia for the past 40 years and am healthy. I do not take any medications,never have.I have run marathons after not sleeping for 24 hours.I have done strenuous hikes where I am on my feet for 18 out of 36 hours.the most sleep I get is 4 hours..every night. I fall asleep easily,just can’t stay asleep.it’s disturbing to me that you say I will die sooner than later.I’m pretty damn sure you are wrong.

[@fatimayahia3522]

Yes of course madam

[@Baztha]

I'm here to Kick ass or chew bubble gum and I'm all out of gum... 🤤💤🤺🔜😑💤

[@janawall3306]

Our cats disturb our sleep!!!! We don't know what to do!!!

[@sheilaclancy2355]

Stop scaring people, we are bombarded enough with crap. I drink enough water, one can do a breathing exercise which favours relaxing the mind, and favours the parasympathetic nervous system. Eat about 3 hours before going to bed, yes a dark room does help, recall a pleasant event during the day and enjoy it and nighty night.

[@gumikebbap]

IMPROVE SLEEP is just 2 steps lul

[@WCworkhorse]

Click bait! 80% of this video is filler. Please just give use the 3 ways and stop wasting our time. Thanks.

[@fatimayahia3522]

Bravo,they waste our time

[@skybaby444]

One word: cannabis..

[@Cathy-xi8cb]

Absolutely. If there is one thing that destroys sleep, it is drugs which can alter the mind and body, just like that.

[@lornakurien7962]

Ya, I agree. Not easy to get the pure stuff here, it's adulterated. Even CBD can help.

[@Neil2022]

I think anyone watching this should look very deeply in the subject matter. There are cloaks and mirrors here.

[@Annikichan]

What troubles me is that I can't find any trace of that Stanford study on mouth taping

[@lizzywalker6961]

Do you mean smoke and mirrors - what they’re saying is questionable?

[@Neil2022]

@@lizzywalker6961 yes I meant smoke and mirrors.

[@lizzywalker6961]

@@Neil2022 cool. I liked Matthew Walker’s book but also couldn’t find that mouth taping study.

[@kevinlee751]

@@Annikichan i

[@fatimayahia3522]

Too long and boring