I tried all the advice to improve my sleep

Thanks to Emma Sleep for sponsoring this video! Don’t miss out on the HUGE Emma Sleep sale with up to 65% off and an additional discount if you use my code ROBBIEBF. Click the link here → bit.ly/ROBBIEBF23
In this video I test out all the different advice for improving my sleep to see if I can stop being constantly tired!
This is the watch I use to track my sleep, plus all my activity: amzn.to/47FEPcN
Want extra content, early access to videos and physical post from me? Join my Patreon now: / robbieknox
Want to send me something - here's my new PO Box:
Robbie Knox
PO Box 3824
NORWICH
NR7 7QQ

[@dudleydyer9224]

I usually just listen to Stevie's urban legends

[@RobbieKnox]

I want to sleep, not blow my brains out.

[@KrenzyHD]

Honestly the biggest takeaway here for me is that I want a life as exciting as yours when I’m older

[@RobbieKnox]

What, trying to go to sleep under a weighted blanket?

[@drewh1670]

I spent an entire year trying to improve my sleep, giving each new thing I tried a full week or more to see if it improved my sleep score. Besides the typical changes you highlighted in the video, what I found helped me most was to stop focusing on getting to bed at the same time every night. Instead, I focus on waking up at the same time every day, even on weekends and even if I get to bed very late. No trying to make up for lost sleep by sleeping in. This helps to make you feel tired around the same time every evening. Once that timing is established, you can designate the time around then for reading, and as soon as you feel too tired to keep your eyes open, put down the book and try to fall asleep. I used to take 1-2 hours to fall asleep because my mind was always running, but with this method I got it down to as low as 15 minutes.

[@bencarew84]

Hey Robbie I’m currently doing a study on sleep, so cool that you made this video at the same time as my own experiment! As you know, the massive culprits are irregularities in going to bed and wake up times, and having booze. Which is a real shame because I love to have a Guinness or 7 on a Friday night. This video was brilliant, the benefits of a good sleep can change the outcome of the week ahead. If we all did this 30 day test like yourself I think we’d have flying cars by now, we’d be a lot more productive!

[@RobbieKnox]

Genuinely think if I slept better I’d be prime minister or something.

[@bigman5125]

I work shift work, always with a different start time between 0300 and 1900. The best thing is to buy/use a sunrise alarm clock and remember your body sleeps in 1½ hour cycles. You will sleep better for 4½ hours rather than 5¼, so stay up later and get the better sleep if you can't get 6 or 7½ hours. Also napping in the day is crucial if you consistently get less than 4½ hours sleep.

[@RobbieKnox]

I find when my wake up time changes it really throws me out of wack.

[@chhitijpahari1011]

​@RobbieKnox yeah part of the score is if your sleeping and waking up at the same time.

[@nathan113]

For meditation i found the book how to Find Peace in a Frantic World is a great start into it. It's an 8 week programme that teaches you all the basics and is written in a very straightforward no bullshit manner.

[@HRHooChicken]

I've never had a problem once I'm asleep, I can sleep 9 hours a night every night if i'm allowed to. My problems are I can't get up in the mornings and I like being awake for 16-17 hours and having 8 to 10 hours sleep, so when i have time off work i become nocturnal after a week. Pretty annoying

[@Xhenix]

I like my job and don't feel like it particularly stresses me out, but since starting it I've noticed a decline in my ability to stay asleep through the night. When I was unemployed for a few months, I slept like a baby. 8-9 hours every night, uninterrupted. But now, I wake up at least twice!

[@jamesgunn7]

I watch Stevie's Twitch stream, usually does the trick!

[@RobbieKnox]

I want to sleep, not end myself.

[@agreengrass2060]

Loved the video Robbie & love the pjs. I have suffered with bad sleep for over 10 years- I suffer with horrendous nightmares. I have tried everything to try help sleep, eating/drinking anything past 8pm apart from water always affects me terribly. Especially alcohol,even though people think it helps sleep!

[@LukedaLegend]

I've been meditating before bed for a few months now, and I think it's the best thing you can do. Would certainly reccomend. Even just 10 minutes can be useful. It's like a good holding midfielder; it may not be the first thing you notice, but miss a day or two and you definitely will.

[@RobbieKnox]

That’s a great tip. I think I’ll give it a go! Do you use an app for it?

[@georgieholmes2375]

loved this video Robbie - on the topic of Norweigen Wood/ books in general, I'd be interested to hear more about your reading habits if that's ever a video you would consider making!

[@annabellfenby5312]

My mum bought me a weighted blanket for Christmas last year and i love it! I can’t sleep without it now😊 and I do find I sleep better 😊

[@ManWalksDogs]

we used to switch to our lowest togged duvet for the summer months but this last year we've gone down the weighted route, even keeping it thick & heavy throughout the summer (and I overheat really easily). I monitor my sleep via Garmin too and I'd say I do drop off more easily most nights (used to be a real pita prior). not doing that no caffeine post-midday though, bugger that! no screens in the bedroom is adhered to but I do still use phone/lappy downstairs right up 'til bedtime. definitely sleep better if I haven't had a big session on the booze, but typically at home it would only be a single beer anyway and not every night. i use the Gremlin rule of no feeding after midnight and i find late night exercise helps tire me out; it's a couple of minutes to midnight right now and i'm about to jog an indoor mile...

[@djscottdog1]

It sounds like life style and enjoying life is the culprit. Im t total during the week and my monday night sleep is always shocking due to withdrawal lol cos i have some pretty heavy weekends.

[@RobbieKnox]

Yeah, I thought it affected me but I don't think I really realised quite how much it disrupted my sleep!

[@florencebennett3766]

This is so inspiring! - typed from my bed at half 11 at night as I prepare to feed my baby through the night 🙃 I think stupidity is worse for my sleep schedule than coffee! 😆

[@HarryWilcox16]

Love this!

[@paultimson6674]

top tip - i wear a fleece hoody in bed, i pull up the hood. which is wooly. This warms my head. and sends me to sleep. extreme measures? GARLIC, which has extreme effects. Raw Garlic can send me to sleep. But in recent years i feel its a bad thing. I know people say its good for you? but i've had some bad experiences with it. So be careful. watch boring sports.. snooker? with the volume really low. have the remote handy, if you wake up? turn of tv, and doze back to sleep.

[@HCProds1]

Nice pjs Robbie, good choice

[@samwood6259]

Nothing better than Robbie video to watch with my lunch

[@tommygreen2573]

I read Norwegian Wood a few months ago, great book

[@littlelucy100x8]

A Robbie Knox video on my Birthday, best present !!!

[@RobbieKnox]

Happy birthday Little Lucy!

[@littlelucy100x8]

@@RobbieKnox The Birthday has now got 100x better. Thank you Robbie

[@rtk-yt]

Since i stopped drinking completely 2 months ago i think my sleep quality has basically doubled, and i was only drinking once a week, friday or saturday night

[@dylanxd6404]

Robbie I love you

[@willustration_]

Hi Robbie, great video. I painted the mural that’s behind you in The Leadmill shot. Hope it went well. Sweet dreams 🫡

[@RobbieKnox]

That’s awesome! You’re very talented!

[@Kraken0000]

I used to be able to sleep great until I got long covid, now I'm stuck in the shtty sleep club. I haven't found anything that works except just spending longer in bed. Can't drink alcohol at all now, it wrecks my sleep completely for nearly the entire week. No caffeine either. Sleep is so important too, it's heavily associated with mental health but research shows it's also massive for keeping you at a healthy weight, avoiding heart disease, etc.

[@RobbieKnox]

Yeah, that’s what worries me. I’m 90% certain lack of sleep will lead to me getting dementia.

[@FaBs227]

Currently watching this at 4:40 am as i can not sleep 😂😂😂 I will try some of your advice though Mr Knox. 👍🏻

[@RobbieKnox]

Phone out the bedroom! See if that helps.

[@clownworld-honk410]

That wallpaper would keep me awake! Be like counting butterflies 😊

[@archieaddison4906]

Where did you get that jacket from at 14:05?

[@excaliber12345678900]

No phones in the bedroom is a great idea, as I lay watching this before bed

[@RobbieKnox]

Lot of people commenting on this during sleepy hours!

[@joefisher3639]

anyone know any cheaper watches to track sleep scores?

[@welovesummernz]

Loads you could have tried to experiment properly … blackout curtains, no drinks after 9pm, meditation , herbal pillow , massage, pillow change , proper down duvet, whiskey 🥃 clock ! Army technique .. etc etc

[@19JKC95]

Magnesium capsules 30 mins before bed are a godsend for deeper sleep

[@reecejones3187]

Robbie did you calculate an average if you remove the days where you drank to see how much higher the average is??

[@RobbieKnox]

I looked at it but I’m not sure it fully works as often the day after a bad sleep I’ll have a good sleep because I was so tired…

[@around_of_apaws2381]

Try drinking Blue Lotus Flower as a tea.

[@loganford3921]

I sleep great but getting to sleep it's a Mental fight with Tinnitus (Ringing in the Ears) since April 2000. I need white nose to mask it when I jump into bed and try to relax.

[@littlehaven7275]

The idea of being under a weighted blanket gives me the feeling of being inside a straight jacket

[@TheModSmith]

I recently cut out caffeine entirely as I found it affected my sleep and overall anxiety levels, it almost gives me the adrenaline feeling but I don’t get that anymore after cutting it out.

[@RobbieKnox]

That’s interesting. So did removing it altogether help sleep? More than just cutting it out in the afternoon/evening?

[@TheModSmith]

@@RobbieKnox Removing it altogether has been great for me. After 6 hours, half of the caffeine you consumed is still in your body, and I found that this caused the situation of feeling tired but not being able to sleep. I drank Pepsi Max daily and then discovered their caffeine-free version; it tastes the same too!

[@IEMTPractitioner]

What is the watch you used?

[@RobbieKnox]

It’s a Garmin Forerunner 265!

[@TheHoneyBadger12]

Alcohol is a REM sleep destroyer, that whole have a “night cap” is nonsense. I stopped drinking alcohol 4 years ago and the improvement is unbelievable. Not saying quit totally but if you do some trial and error you might see some results. Also you shouldn’t be drinking coffee AT ALL after like 12pm latest 😂

[@marcusreed2]

Interesting experiment, Robbie - have you tried not having children? 😂 I’ve always wondered if I’ll sleep better by doing all these things. Sometimes I go to bed knackered and sometimes I can’t sleep, but when I can’t sleep I do this old navy seals trick (allegedly) where you just lay still and ignore any itches… seems to work! Normally get to sleep within half an hour. Excited for the next Robbie Knox video!

[@RobbieKnox]

By this age the kids have stopped affecting things. They’re generally decent sleepers and don’t disturb me!

[@marcusreed2]

@@RobbieKnox what age do they normally start sleeping normally?

[@HCProds1]

@@marcusreed2 18 lol

[@msj2309]

Listen to happy hour pre Robbie!

[@TheSophiaSample]

Swear by Neal's Yard pillow spray.

[@RobbieKnox]

I used to have some. I might get more!

[@brendanc6440]

The Knox in the striped pyjamas

[@louiemills3422]

Kia ora Robbie, did you find your mental state was improved throughout this aswell? You spoke about/utilised some strategies that would in theory help with mental state. Any thoughts??

[@lissc326]

I also averaged 65 sleep, and felt a bit shoddy for it. Bought a new bed and mattress (same mattress as before though) and went from a double to a superking and my god. Can't even feel the hubs in the bed, my score has consistently been 95 since.

[@RobbieKnox]

95! I can only dream of that!

[@ToeJam161]

A pillow between my legs helps me. You don't want them rubbing together! 🤣. Plus sleeping on my right side. On a side note, I could go out on a heavy session, get home at 2am and wake up at midday. 10 hours sleep! Feel like shit though. How does the app thing know to judge it a rubbish score?

[@barrybudget2611]

I'm surprised sleeping on your right hand side helps. Sleeping on the left is a must for me. Acid reflux and breathing is much better on the left.

[@ManWalksDogs]

the watch will be monitoring heartrate & movement throughout the night, so it can calculate deep vs light sleep, even REM sleep

[@melaaaaaaa103]

I feel you I can never sleep through the night like I sleep in 2 hour sections 😂

[@Bijo69]

Got any Samuel Pepys facts Robbie?

[@meatsweatmundungus6415]

His immediate reaction to noticing the fire of London was to cross the bridge to Southwark, get a pint, and watch

[@bendaniels1214]

Just watch an old Colonel and Ginger sketch. You will be asleep in no time at all! 😁

[@RobbieKnox]

Drrraaahh drrraaahh.

[@TartanCatholic]

Alcohol is one of the main culprits for broken up sleep!

[@mattyearl8281]

I find it gives me much better sleep?

[@RobbieKnox]

Yeah, it definitely affects me more than I realised.

[@joshuamason1958]

The kind of content creator that deserves to be a millionaire and help him and his family be comfortable forever!! Why is this not the case….

[@RobbieKnox]

Thanks Joshua, you’re very kind. I’m fine as I am, if I had millions I’d only waste it on sausage rolls.

[@joshuamason1958]

@@RobbieKnox you make it sound like that would be a bad thing!! Imagine to quality of those porky rolls..

[@user-mq4hr1ly4b]

alcohol did the same to me, I can only ever sleep about 5 hours after drinking no matter how hard I try

[@alfiek5946]

Thanks for showing us where “The Wolf” sates his hunger Robbie

[@RobbieKnox]

By hunger you mean sleep.

[@alfiek5946]

@@RobbieKnox of course! What did you think I meant…

[@dt3]

118 ♥️

[@thematty2303]

Randy Pandy

[@piggyminer2091]

Hello

[@GameOn_gamers]

Sorry if this is a wrong assumption but PAHAHAHAHHA I wake up aleast every hour and a half snd you consider 8 hours sleep waking up once as bad? Or from what I can tell anyway. If so I WISH i had that

[@RobbieKnox]

I never get 8 hours sleep but it’s not as bad as yours. Can you get back to sleep once you wake up?

[@ManWalksDogs]

judging by your channel, I imagine there's a lot of late night gaming and/or video editing in your evenings before sleep, hence the restless sleep?

[@GameOn_gamers]

@RobbieKnox yeah usually wake up for a toilet break then back to sleep ten minutes late my good sir. No offence towards tour vids ofc I love all of them but that sleep schedule is so alien to me

[@bigboybenkenobi]

Count shmeeps

[@Sinnegeiets]

Coffee is generally being good for you? Wait what 😂

[@RobbieKnox]

Lots of studies that show that coffee is good for you. But best to keep to the morning!

[@oldtreasurenewtreasure8530]

I usually wake up with Norwegian wood

[@RobbieKnox]

I thought you were a Japanese literature fan.

[@TheMrdominator1997]

Have you looked at your like to view ratio it’s crazy

[@RobbieKnox]

In a good way or a bad way? I have no frame of reference!

[@Secret_Squirrel_Scottishgamer]

I know something that improves sleep......... good vitamin D levels.

[@Canmoreorganicchef]

2 things here : Work out & Give up alcohol. Peace !

[@RobbieKnox]

Yeah, both definitely help.

[@rossvegas7]

Weed....

[@davidmcintyre6255]

I would recommend reducing your cocaine consumption Robbie

[@prod.by11lusive]

Add the numbers you get ("62" "67" or whatever) to the thumbnail. Lets audience know theres an actual measuring aspect to the video. Makes it cooler