My Evidence-Based Sleep Routine

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Over the past few months, I've interviewed experts, listened to podcasts and consumed loads of papers and books to better understand the science behind effective sleep. I've collated all the information into this video which breaks down the 9 evidence based things that I've built into my routine to help improve my sleep and ensure that I feel well-rested throughout the day. Enjoy x
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WHO AM I?
If we haven’t yet before - Hey 👋 I’m Ali, a doctor-turned-entrepreneur and I’ve somehow become the world’s most followed productivity expert. Through my videos here on this channel, my podcast Deep Dive and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.
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⌚️Timestamps:
0:00 Intro
0:14 Get Your Hours In
0:56 Build a Sleep Rhythm
2:37 Start with Sunlight
5:12 Morning Exercise
7:28 Caffeine Control
9:06 Catch the Evening Sun
9:43 Set Dark Mode
11:14 Expect the Spike
11:30 Keep your Cool

[@aviarun9427]

One of my bosses early in my career told me the secret of his success was not giving in to the temptation to sleep. He'd say the opportunity cost to sleeping eight hours every night is eight hours of not hustling. And that only when man transcends sleep can man succeed in life. Sadly I never got as much success as him. Sadly only one of us is still alive.

[@rahulisgreat4911]

Wow

[@drsatyamupadhyay]

Damn

[@daisydejour1540]

😂😂😂

[@MrHenrymorle]

This advice he gave you is terrible. Lol.

[@dna8269]

@@MrHenrymorle thats his point

[@roxtendo]

"perfect is the enemy of good" such a good quote!

[@hnnhml]

True but i still struggle with this

[@kassandercailliau8674]

@@hnnhmlyet the struggle keeps us driven to achieve improvement because… well blimey because perfect is the enemy of good!

[@user-cz2xo9bk8q]

I love how his morning routine doesn't involve going to work yeah, that makes waking up alot easier.

[@besratg9207]

It's funny innit

[@annabellehodgson4145]

Yeah those who have a job can't apply any of these tips to their life.

[@cooperswan534]

not really, i had way more trouble waking up every morning when i was unemployed and didn’t have anything to wake up for

[@konstantinnaumow505]

​@@cooperswan534 this!

[@Crispy_DAWG]

Well then the issue isn’t your sleep routine, it’s the job you hate. Work towards doing something else that actually makes you motivated to get up in the morning.

[@WillieJimenez35]

*People say that money is not the key to happiness, but I always figured if you have enough money, you can have a key made.*

[@WillieJimenez35]

“The greater the passive income you can build, the FREER you will become.”

[@WillieJimenez35]

Always put your finances in good care to ensure that your income rises. Wealthy people achieve there financial goals and acquire riches by seeking help from finance pro(s) but many claim to have achieved success themselves.

[@Friedamichaelson]

That’s a just approach. I’m 50 but my financial life is a mess. Any ideas will go a long way in shaping my life and finances.

[@WillieJimenez35]

I operate a wide range of investments and have achieved massive growth in my finances with the help of my financial professional, making my financial goal a reality.

[@WillieJimenez35]

sear ch the full names below if you care

[@shwetaljhirmaria4822]

This hits differently when you watch it at 3am .

[@amazinga2514]

Yeah lol I'm watching this at 1am 🤣

[@sandrasshelf]

To anyone reading this, please try not to compromise your sleep and try to prioritize it over social media, social outings, etc. Especially if you have mental health problems. I've learned this time and time again growing up and I really wish our society would take sleep abnormalities and sleep problems more seriously. Sending love to those who have trouble sleeping and who are struggling with mental health problems. 💙

[@Leo.Dhas.]

Thanks ❤

[@JakobManthei]

"Perfect is the enemy of good" Loved that quote!

[@Cverse2]

Ali saves me every single time. I started a skincare routine after watching him, and now that I'm struggling with my sleep, he's back with a sleep routine. Thank you man!❤

[@1122redbird]

Oh ok, so his fear mongering gets you hooked and then you tune in, earning him more views and ad revenue. Got it.

[@corasundae]

@@1122redbird There's nothing wrong with having healthy skin or sleeping well.

[@abyss1997]

its a win win for both. @@1122redbird

[@thecrypticmystic28]

That Pie Chart representation at 12:58 is so much helpful. It also shows how much disciplined you are in the video aesthetics for delivering fab content. 💯

[@joyisinh]

This is my favourite video on this channel. Discussing something very basic but most important to go on for years. When people around me trying to get ahead in life by working longer hours, I am struggling to have a simple routine closer to natural way of living. Thankyou so much for sharing information along with your personal experiences. Keep it up.

[@maxyu2132]

Summary: These are nine evidence-based things that I've built into my routine to help me get an amazing night's sleep and feel well rested throughout the day. 0 - 💤 Sleep for around 7-9 hours each night 0:21 - 💪 Experiment to find the ideal sleep duration 0:33 - 😬 Lack of sleep can result in weight gain, heart disease, and depression 0:54 - 🎵 Build a sleep rhythm by sleeping and waking up at the same time daily 1:17 - 🕰 Consistency helps to sync sleep schedule with chemicals in our body 1:40 - 🌀 Four practical ways to build a sleep rhythm 2:24 - 🌅 Catch the morning sun to regulate circadian rhythm 3:09 - 💡 Quality and mount of light are important for proper circadian clock triggering 4:06 - 🌥 Adjust the time spent outside according to weather conditions

[@rishabh5750]

ty

[@YouuGoGlennCoco]

Unsung heroes of KZbin 🥲

[@atharvabhosale3529]

This is amazing dude

[@alexandrafomina7003]

OMG than you👏🤗🙏

[@pedrotlatelpa2230]

GOAT!!

[@karim_wafa]

Your tips are so helpful, Ali. You constantly inspire me to be better 💚🙌🏽

[@azayn2434]

This video is really well done. The visual aids and your way of breaking things down in an understandable way is so helpful. Thanks Ali!

[@sabistudiys7896]

I was actually think “this information is great BUT what would that look like in a schedule” when the circle graph popped up. I love that you always think of everything!

[@doremiABC123youandme]

This is video is amazing!! Beautifully broken down and nicely delivered. Thank you so much. I've also never seen a schedule written out on a 24hr circle and that makes so much sense to my brain. Nothing more important than sleep! 💤

[@BPHirsh]

RE: Circadian Rhythm, would highly recommend smart lights! Having a natural sunrise in the morning, at whatever time you need it, is a GAME CHANGER! It's almost as important as the super warm lighting in the evening that helps your body feel tired.

[@benfuhler9556]

I 100% agree%. Because of my work schedule I have to wake up at 2am on weekends and setting up my smart lights to turn on slowly right before I wake has helped me tons

[@chloe_steward]

Your point about avoiding bright screens from 11pm makes so much sense why a late night scroll doesn't give me dopamine boost. Thanks for distilling this widsom!

[@samloose7526]

Legend! Exercise, sunlight, the right food, and the right conditions all really have a huge help in making or breaking our sleep!

[@mahnoorsk3561]

This video was so helpful ali . I have adhd and havent been able to watch the extensive videos out there thank you for putting it together simplified , this was really needed

[@Ambrosha385]

This was absolutely terrific. So much value, so well done. You are awesome!

[@mindset2money]

Ali is one of the most inspiring & valuable person to be around. His videos are great. Who agrees? One of my inspirations for starting KZbin. All love👊🏻

[@sunny---24]

👊👊

[@sidraqadeer5024]

Mine too 🙌

[@thrive_medic]

They are 📍

[@tathianeacioli2824]

Always top notch material, the design and vídeo quality only getting better! Amazing job! Thanks!

[@lilacfunk]

Really found the pie chart clock graph useful to summarise and collate the 9 tips! 😊

[@lavishresale7280]

Great video Ali as always really interesting and informative. Seeing some clips in here from the old videos makes me reminisce, I miss the Cambridge days ! And the day in the life doctor vlogs 😅🥲

[@sarastilleke]

This video is exactly what I needed today, I’ve been having trouble sleeping through the night, and always end up using my phone during the “sleep break.” Definitely going to try these things to help sleep better!

[@ShervinShares]

peak performance!

[@elliotemery5526]

Thank you so much for this. Usually I have no problem with sleep but recently due to time zone issues with my work I've been struggling a little. I look forward to trying these!

[@DanielScholtus]

In summary: Don't have kids and work 6 hours.

[@fabrice123]

cannot thank you for the great timing that this video came out

[@sharonirungu2092]

This is so insightful. I have normalized sleeping for 8 hours a night and that has really helped me to feel well rested. I also colour, meditate and do my breathing exercises so that I am less anxious before bed.

[@Avamoneta]

Thank you so so so much Ali! This by far the best inspirational routine and consistently back up research you done. This is amazing! I’ve been trying to get a healthy and back up routine and follow by scientific evidence for morning routine to my 20hr study and enjoy life too without burnt out. I’m sharing this with family and friends. I’ll be downloading your resourceful and inspiring back up by actual science for healthy living. Thank you again! My 20hrs of learning is of course learning the theory of it and apply continuous education in MBC career. Thank you again Ali!!! 💙😃!

[@jimsbooksreadingandstuff]

Matthew Walker's book "Why We Sleep" was a life changer for me. I now quasi-religiously stick to my sleep timetable (Midnight to 8:15am), it has made a huge difference to my life.

[@hnnhml]

it really is a great book

[@utub1473]

I'm curious, 12:00-8:15? Do you account for 15 minutes to fall asleep, so expecting to doze off at 12:15?

[@jimsbooksreadingandstuff]

@@utub1473 Sometimes, I fall asleep in a couple of minutes, other times it takes a while but I try to stick to my sleep routine.

[@Diana-jg6jt]

Exactly what i was looking for . Thank you !!

[@spenceredelman1800]

This is incredible, thank you for sharing and making it so easy to understand!

[@KeithRickards]

Great video, I'm a shift worker that wakes at 5am on my early shift and finish at 00:30 on my late shift. There is no regularity that can be established unfortunately.. Id love someone to make a video for shift workers and health. I work 12.5 hour shifts so earlier meals , wake up to sun and walks aren't really possible in regularity. Great video

[@arachua1022]

this has been the most informative one i've watched so far

[@justalittleguy733]

i've been sleeping so badly this week. thank you for this video!

[@walt4400]

I love how his morning routine doesn't involve going to work 😂 yeah, that makes waking up alot easier.

[@spudo6]

For real 😂😂😂 I did the quit your job technique and now I can sleep 8 hours every night

[@Makak-gl9tp]

Thanks Ali, very informative and helpful!!

[@matskf]

Great video ☀️ If you make an updated sleep video in the future please include meal-timing as well.

[@clementineleveque4474]

Basically the best video on sleep I’ve seen on KZbin !

[@user-rc2dy6lw3e]

This is perfect timing.. I needed some advice with my sleep schedule and this should really help, thank you Ali!

[@hiiiroobee]

I’m a visual learner so I really appreciate the graphics you’ve put in here! I also really liked the pie chart clock graph you’ve put to summarize everything you’ve talked in this video ❤ I’ve always learned a lot from your channel. Thanks Ali!!

[@m347f0x]

There is no scientific evidence that the things like visual or auditory learner exists

[@marcsantamaria4097]

Very comprehensive and short video especially compared to the lengthy videos out there. Thanks, now I have time to sleep.

[@meherjanurmee9566]

I was thinking about watching a sleep related video just now! Thanks Ali!

[@abyssater9177]

Thank you so much for this video! I’ve set an alarm for 7am, and I’m going to try and break through this awful sleep pattern I have. I’m having success with your skincare routine, and I’m excited to see where this goes :D Next up, procrastination!

[@flytoak]

Very incisive. Thanks for covering all the aspects of sleep while being succint. ❤

[@prettyfly.forabrowngirl]

The “who am i” when you wake up got me laughing hard. Aren’t we all like that 😂😂😂

[@reineesther12]

All your videos are fire and soo interesting !! You're AMAZING >>✨️

[@KrnelPanc]

Best vid on sleep so far without having to sit through and hour to two hours of content

[@jordancaballeroshow]

great video. that visual was super helpful.

[@joshshepheard5897]

Thank you for everything Ali 🙏

[@alivanz]

Love the science that you shared! Thank you!

[@w.stanhope5911]

Your voice is really soothing, should maybe look into doing an audiobook or two Thank you for the sleep tips btw

[@AbhiKopecky]

Light between 11pm-4am activating hebenula and making you disappointed over the next few days BLEW MY MIND. And explains MUCH

[@carmenmaria.sp.br.]

I agree... I feel the power of the sun's energy on gray days, when the mood isn't the same.

[@nerd26373]

Thanks for your advice. For us dealing with sleeping problems, this is life changing.

[@kinggrantking]

When it comes to being colder going to bed, I highly recommend not getting under the covers until you are properly cold. If you go straight from your warm clothes to jumping under the covers it can be easy to sit there hot and bored and not very sleepy.

[@user-fn6vg8to6y]

9 hours is it y’all and I can still feel happy through unwarranted conversations

[@pearlrosalita502]

I badly need this.. Thanks so much!

[@AbuChanOfficial]

Thanks for the video... Great value... I need to have a better sleep 😴

[@DiptanshuSavantArts]

Amazing video Ali - you are my productivity inspiration - I saw a growth in grades after your tips - THE KZbin PRODUCTIVTY KING - ALI ABDAL Keep it up Ali !!

[@chiomaanuagasi1934]

Ali, thanks for sharing your evidence based tips on how to sleep. I got value from this video. Your videos are quite motivating and inspirational. I started my KZbin channel after following you for a while. All the resources you shared about starting a KZbin channel still guide me to this very day

[@hnnhml]

Ditto

[@davidevans3801]

A good way to avoid screens in the evening that works for me is an evening walk. Getting everything ready for when you get back from the walk at the sound of an alarm, such that you can go straight to bed, I find is a good way to start the evening routine. The lack of stimuli and very mild exercise makes you tired as well, and you can just walk for as long as you like until tiredness sets in. Definitely recommended

[@CollegeCareerPrep1000]

Thank you, this is great advice!

[@joshuasamuel6496]

Hi Ali, could you make a video on evidence based scalp and hair care routine and right compounds to look for and product recommendation. This will be of great help. ✌️

[@eman_raslan]

Thank you for being there

[@TheBruceKeller]

I work overnights, so have come up with a complete system: cold room, completely dark, earplugs and: l-theanine, apigenin, boswellia extract, and most importantly: magnesium l-threonate, has to be that form because of how it goes through the blood brain barrier. All that combined usually equals 2 1/2 - 4 1/2 deep sleep out of 7-8 hours total.

[@sunnybutiloverain6493]

The background music is ❤ and the content is obviously 🔥

[@Esti89dec]

I love the science based videos. Will need to do some research on how the circadian rhythm is impacted by shorter days in winter. Seems the light would be telling our bodies to make melatonin too early for our normal bedtime. Or even in summer when it’s not getting dark here until close to 10.

I love the Huberman podcast but your condensed version gets the essence!

[@joostjansen1954]

I first couldn’t sleep well so I thought maybe it’s because I’m not tired enough but this video just showed me the actual reason . Thank you

[@ShekharKumar-jh3uc]

When I saw the thumbnail I said Yes! Out loud and clicked instantly, I had been waiting for this video

[@arthuslim]

i gave this video a "Like", because i unintentionally did what Ali mentioned here. My boy starts attending morning school this year, i found myself not having time to make a nice coffee early in the morning, thus avoiding early caffeine consumption, walking my boy to school, and going to bed early thus cutting down on browsing through the phone aimlessly. i do intentionally bring my iPhone 13 mini to bed (it serves as my alarm clock), instead of my bigger Note 20U. given my aging eyesight, this act kept me from browsing the internet. so all in all, i really like this video.

[@carljean-pierre302]

If you're watching this at 2am, stop it. Put on rain sounds and go to sleep. 😊.

[@timjfog5623]

Hey Ali, great vid! Just wondering your thoughts on using blue light glasses at night. Thanks!

[@sindre5988]

This is perfect! I love the scientific explinations

[@kumamonkumamoto3844]

what works best is: - take a shower right before bed - eat some fruit before bed (but dont eat huge meal within 4 hours of bedtime) - take some magnesium - meditate into sleep (clear your mind) - be physically active during the day

[@noamay]

Wow!!!! this is the one video I actually already do well😴, now I hopefully try to implement the rest of your videos, step-by-step😜💜👌🍀🤞

[@simplelife275]

I really NEED this Video...👍💤.. and I really APPRECIATE You, Doc...🙏🙌🧡❤️💐

[@annalee9836]

Why was that “science behind effective sleep” so mesmerizing

[@adildahlan]

Amazing video!! I really like it!!

[@OUTSIDER40]

Thank you for making this video 😴👍

[@meherjanurmee9566]

You are undoubtedly a gem

[@HealthyHabitBuilding]

Some more great advise really easy to digest

[@lanamalaishe]

omg this is amazing😍😍😍😍!!

[@TheStwet]

YES!! THANK YOU

[@muhammad-if1xp]

Educative and inspiring video, Appreciate it 💖

[@snile_memes9978]

Great video! Actually very important to master many universal and life meaning themes like sleep skills, time management etc, did someone notice little white time line under the video, that shows the time of current topic?

[@takemeseriouslyplx2124]

Him talking about the sun so much while I'm here in Sweden, where the sun isn't even up when I drive to work, and it's already gone down when I drive home!

[@nosconstantinos7040]

I have a melatonin deficiency so trying to get good sleep is hard where exhaustion and sleepy/tiredness are two different things so it takes really long to fall asleep I will be in bed for 5 whole hours before I can finally conk out but by then it is nearing the morning time so hopefully fully utilizing these tools, I will get a good night's rest.

[@VAIBHAVSINGHMUSIC]

That coffee subscription was quite clever 🎉

[@8LunaK8]

Hi Ali. Thanks for another insightful video. However, I would love if you could give your insights for a good sleep routine for a “normal work life”, meaning where you are dependant on specific work hours. You have the luxury to choose the start of your work day. I am a recently graduated plastic surgeon who also loves working out and being productive. As a resident, it was already difficult to maintain a good sleep cycle (you should know 😉 ), and as a surgeon it is even more challenging. My work day starts at 7AM untill 7-8PM. Catching morning sun is therefor impossible. Morning gym means I have to go gymming at 5:30AM. No caffeine before entering the hospital, kill me 😂 I am thinking about joining the “5 AM club”, to work out in the morning before work. But going to sleep at 9:30PM daily is impossible if I get home at 8PM. So what would you suggest to people like me, who work 12h a day and therefor cannot apply some important rules that you are suggesting. Keep up the great work you do ✌🏻

[@hoominbeeing]

Hey, I'm not him, but you don't need to catch the literal sun. Just get a sun lamp or stare at a bright light. Photons are photons and it won't make any difference if they come from the sun or from an artificial source.

[@TheTwoReborn]

I think the melatonin and cortisol colours are inverted at 3:09, but besides that another great video Ali!

[@knw-seeker6836]

reminds me a little bit of your medicine study videos Well explained topic as well

[@hnnhml]

sleep is one of my absolute favorite topics (I'm currently working on yet another video about it myself) and I'd say I already know quite a lot about it but still, this was, as usual, so very insightful 🙌

[@AndrewBerube41]

Your skillshare course is why I actually started my KZbin channel!

[@aakanshyaagarwal]

Ali you are fantastic ❤

[@IsaacLLandry]

I think good sleep habits are the number one thing affecting overall wellbeing, mental health energy levels physical health

[@siamakzahmat]

Great video, Ali! Are you happy with finasteride? And which heights supplement probiotics do you use?

[@parsa_dev]

Thanks ALI!🤩