The Ultimate Guide to 10x Better Sleep (tonight)

You will spend nearly one third of your life in the realm of sleep.
That’s~26 years of your life for the average human.
Yet, for most people sleep is a mystery.
They don’t know the first thing about what is actually happening when they sleep.
A good night's sleep can brighten the world with endless possibilities.
A bad night’s sleep can turn simple tasks into overwhelming challenges.
And overall “The better you sleep the longer you live”
I hope this video inspires you to go deeper into the topic and improve your sleep (and your life)
This Video was mainly Inspired by Matthew Walker's Amazing Book - Why We Sleep.
I loved reading this book and highly recommend you to do the same.
"The shorter you sleep, the shorter your life" - Matthew Walker
[Some of the links in this description are amazon affiliate links ]
Check out Matthew Walker's book here
📕Why We Sleep amzn.to/3Om3w6Q
If you are more into Audiobooks, here is a link to that. You can get two of these books for free if you sign up for a free Audible trial with the link below.
🎧Grab The Psychology of Money audiobook here on an Audible trial with 2 free books
amzn.to/3A5r32l
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★★★ Sleep products mentioned in this video★★★
The type of Blue Light Blocking glasses I use:
amzn.to/3On2SWA
The weighted Blanket I use:
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The Sleep Monitor I use (probably outdated by now):
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★★★ TIMESTAMPS ★★★
0:00 - 0:58 The Better you sleep the longer you live
PART ONE
0:58 - 1:15 Part ONE - What is Sleep?
1:15 - 1:20 A Journey Through the Sleep Cycle
1:20 - 1:30 Stage 0 - Awake
1:30 - 1:50 Stage 1 Sleep
1:50 - 2:28 Stage 2 Sleep
2:28 - 3:03 Stage 3 & 4 Sleep
3:03 - 3:45 REM Sleep
3:45 - 3:58 The Full Cycle
3:58 - 4:53 The Most Important thing to know about your sleep
5:04 - 5:53 The Circadian Rhythm
5:53 - 6:27 How Melatonin works
6:27 - 6:45 Morning Larks VS Night Owls
6:45 - 7:20 How Adenosine works
7:20 - 8:00 Your WAKE drive VS Your SLEEP drive
8:00 - 9:30 Architecture of the Brain for Sleep (7 Parts)
PART TWO
9:30 - 9:51 Part TWO - Why Should You Sleep?
9:51 - 10:37 Memory VS Sleep
10:37 - 11:06 Motor Tasks VS Sleep
11:06 - 11:36 Creativity VS Sleep
11:36 - 13:15 Sleep Deprivation VS The Brain
INTERMISSION
13:15 - 13:28 Intermission
13:28 - 13:35 Sleep Deprivation VS The Body
13:35 - 14:12 Body Part 1
14:12 - 14:40 Body Part 2
14:40 - 15:00 Body Part 3
15:00 - 15:23 Body Part 4
15:23 - 15:58 Body Part 5
PART THREE
15:58 - 16:36 Your Brain on Dreams
16:36 - 17:05 Dreams as Therapy
17:05 - 17:56 Dreams and Facial Expressions
PART FOUR
17:56 - 18:20 Sleep Disorder 1
18:20 - 18:44 Sleep Disorder 2
18:44 - 19:07 Sleep Disorder 3
19:07 - 19:22 Sleep Disorder 4
19:22 - 19:48 What Would Happen if you were continually kept awake?
The Ultimate Guide To Better Sleep
19:48 - 20:32 The Ultimate Guide to Better Sleep (Supercharge your sleep)
20:32 - 26:07 (Category 1) Optimization
26:07 - 26:07 (Category 2) Optimization
27:50 - 31:35 (Category 3) Optimization
31:35 - 35:22 (Category 4) Optimization
35:22 - 35:42 A Small Request
35:42 - 38:18 (Category 5) Optimization
38:18 - 38:37 A man floating on a rock out into the sunset.
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Thankyou for watching. Please Subscribe, it helps a lot! :)

[@shreyaspandey3287]

Imagine being recommended this before deciding to pull an all nighter 😍 couldn't be me

[@anandhuvenu3643]

Hey soul mate..😂😂

[@mebtuberhanu]

Good to see you guys 😂😂😂

[@soundingnature4854]

That's me, Believe me,,,, it's 5:25 am where I'm.

[@ihatesnakeu.7238]

I got it after I pulled one

[@AncientWisdomNeverFails]

Really enjoy all your videos. Really an inspiration for me and my channel, hope to make videos as good as yours one day!

[@yazan2025]

Appreciate that you used a darke-themed background for this video.

[@newt2120]

He knows his audience xD

[@nemonomen3340]

Yeah. He knows we’re all up watching this at 2am with bleary eyes, lol.

[@Peter-xn2kc]

I don’t know why everyone doesn’t do this.

[@lilziro1662]

But that doesn’t stop the blue light on your eyes even with glasses you still are artificially prescribing light to your brain 🧠.

[@Liam_dhotman]

Who’s watching this at 2:30 am

[@blazingcow123]

youre really close its 3:30 am

[@resin2092]

Close, 2:15 :)

[@Demeecheo]

2:36am😢

[@rubenlopez9972]

4:48 am 😮

[@mohommedsoumaoro9140]

2:33 am

[@brandonrincon1208]

I went to bed listening to this last night, and I just woke up. I don’t remember a single thing from this video but it was one of the best sleeps I’ve had in a while. 10/10 highly recommend

[@jesseisbored87]

I did the same thing 😂

[@korhanaysan7266]

SLEEP

[@wanyekest6969]

I wonder if they auditorily designed the video to do that the vid does have a darker theme too

[@B1ackKingStar]

Ikr? I just woke up and I feel amazing.

[@skulqerX]

The power of white noise!

[@Survivalguy]

He is 100% correct about alcohol and sleep. I batted alcoholism for 20 years and I know from experience that it will help you fall asleep but it's not sleep, you are just passing out. 3 hours later I would wake up and feel like I was dying and would lay there in my totally awake. Unless I drank more in the middle of the night which does not work if you have to work in the morning . I don't know how I lived like that. 4 years SOBER!

[@way2baked493]

I don’t know you but I’m glad to hear you sobered up 🙌

[@dingleberrymore9725]

That’s awesome.

[@tzurtex6336]

Smoked cannabis to help with sleep all I was was just faded and Ill forget about the 2 wasted hours trying to sleep. Once my tolerance went up, the realization hit me lol

[@KingBurger404]

🎉🎉🎉

[@KingBurger404]

Good work!

[@user-vh2lb6sq4x]

Watching this at 3 am...

[@kitcutting]

So sleep is basically our brain’s routine software maintenance, but with some fundamental differences in sensitivity. What an informative video.

[@sendspaghetti]

My sleep hack is playing a comfort movie in my head (shrek) and going into as much detail as humanly possible so that way I only have to focus on one thing instead of letting my thoughts consume me and 9/10 I am asleep before I even rescue Fiona! It’s gotten me through so many sleepless nights

[@ReverseGuy]

You dont even have a problem to begin with. Real sleep problems are not solved by stuff like that.

[@ironman_546]

@@ReverseGuy Maybe you can have moderate sleep issues, no? Maybe it's more likely that everyone, at some point, has problems with sleep because the world is stressful and any hack that might help anyone is worth sharing.

[@LLynch-se5ui]

@@ReverseGuy Everyone has different problems. A solution isn't always one size fits all.

[@sendspaghetti]

@@ReverseGuy it’s what works for ME, also you’re a stranger…you don’t get to tell others what problems they do or don’t have tf focus on yourself pookie

[@ReverseGuy]

@@sendspaghetti im not a stranger

[@HyperionStudiosDE]

### Summary of the Guide to Better Sleep ### 1. Diet and Substances - Avoid eating large meals and drinking fluids a few hours before bedtime. - Avoid caffeine for at least 8 hours before bedtime. - Avoid Nicotine. - Avoid Alcohol. 2. Timing - Try to go to bed and wake up at the same times every day. - Don't take naps after 3pm. 3. Light levels - Get sunlight in the morning. - Avoid artificial blue light (from screens) after sunset. You can use night mode on your devices or blue light blocking glasses. (Not mentioned in the video but you could also just not use your phone and computer before bedtime.) 4. Environment - Your bedroom should ideally only be used for sleeping, not working, eating, watching TV, using the phone etc. - Your room should be as dark as possible. - Have a comfortable bed and pillow. Try weighted blankets. - The optimum room temperature for sleep is 18.3º C / 65º F. 4. You - Get at least 30 minutes of exercise a day but avoid exercise shortly before going to sleep. - Have a pre-sleep ritual like reading, bathing, showering, anything that doesn't involve a screen. - If you can't fall asleep try doing something relaxing until you feel sleepy instead of trying to force youself to sleep. - Monitor your sleep so you can track and adjust it. There are devices for that purpose. If you have the time you should still watch the video because it also provides the reasons for every point.

[@xenarosey]

Thanks for this, the video is soo long

[@shanetroy111]

@xenarosey. If you open the description under video. Its broken into parts. The first half of video only talks about understanding sleep. nearly 20 mins into the video. it starts to discuss the tips for sleeping from then on. You can click on that first part of the section of the video beginning the sleep tips discussion.

[@shanetroy111]

Discussion on sleep tips starts at this point in video 19:48 Make it easier.

[@amogh8573]

This channel is the definition of quality over quantity

[@yudi8204]

Your brain is rotting

[@erikblue7842]

I found a thing that really helps me, and it's going to bed early and waking up early. I'm less tired when sleeping from 2200-0530 than I am sleeping from 0000-1000

[@nickevershedmusic8927]

Yeah this is good :)

[@Peter-55]

Yep, my routine is 2100-0500 😴

[@edsonbarbosa4978]

Mine is 2300-0700.

[@biolj]

I have to hit the rack by 2000 and be up at 0345 for my job and I feel exhausted all week. And if I sleep too much on the weekend, it royally screws up my schedule for the rest of the week

[@PanchitoLopez-su2zn]

Why do you use military time instead of 12hr time?

[@user-oy1zp1ud7i]

Just commenting so that this AMAZING video gets recommended to more people

[@TheHawaoskiSkydanpriv-bm1nn]

School is coming and I struggle of having a good sleep. Now one of my favorite channels dropped one of the important videos that will surely help me with this problem. Thank you for this!

[@nerd26373]

We appreciate how well you’ve articulated your insights. You’ll always have our support.

[@betterchapter]

If you are reading this, I am wishing you nothing but love, health and better sleep

[@Ajinkya-zj4jj]

When Explainer is Better than Writer❤

[@asimplenight8220]

But the explainer is the writer? 😒

[@SirArtorias]

I have no words to express my disappointment when I see this video has only 20K views. This amount of views should be illegal. 'Why We Sleep" by Matthew is one of the few books I've rated 10/10, and to this day is one of my favorites. I'm so glad you've made this masterpiece out of it. You didn't do it only justice, but infinitely more than that. Thank you inexpressibly.

[@bossywossy111]

700k views now!

[@zeronzexal4232]

This is great man. I'm 18 and I didn't quiet understand or know any of this and I wasn't really getting the 8h in and this, this is just wow. Now I understand my body. Thanks to You and the writer ofc.

[@Undefinedmark]

The team who runs this channel for sure has 8 hours or more sleep (hope so). The creativity and quality is top notch! You guys rock!!! Thank you!!!

[@adizamfirescu2715]

Your comment was pretty creative as well. I guess you also sleep around 8 hours.

[@Hassan.Haidry]

In simple words, sleep is important!

[@hindikahaniya.stories]

All those people watching after 12am hope it's the last video you watch before sleeping today.😴

[@sds1483]

Ok. Thank you so much. This is the most informative sleep video I’ve ever seen! We all collectively would like to thank you for putting so much effort into this video. ❤

[@abdullahchaudhry6261]

Bringing the information from books into a beautifully made video is amazing. Nothing beats reading the actual book (in my opinion) to fully grasp the information given, but having key points in a video is extremely helpful. Thank you for all the effort you put in

[@umer_69]

You're right 💯

[@arontesfay2520]

"Why we sleep" is one of the best reads ever. Can't wait to read it again. Matthew Walker is also one of the most humble intellectuals I've ever seen.

[@arc1671]

I love that you mentioned the glasses that negate blue light. That is something definitely worth looking into. For me personally I use a setting on my phone that enables a similar effect on my phone. Upon double tapping the back of my phone now, my screen goes “terminator” red, completely removing blue light. This has helped me a great deal and I highly suggest all of you to implement this setting on your phones. It’s difficult in the beginning to get used to it but the difference that you can feel on your eyes is game-changing!

[@avs_smart_systems]

I got into this channel looking for James Creator Atomic habits but now it's one of my best favorite channels. Thank you guys for your time on producing this

[@jokek8976]

This might be the best Video I have ever seen on KZbin Well made, informative, structured and exciting.

[@theGourdReloaded]

Watching this now at 3:17 AM....

[@remembertoflush]

Not gonna lie, your videos make me think a lot. I've used them to improve. Always excited to see new content.

[@siddhantpardeshi1204]

This is one of the best videos I've watched till date

[@atomicdan6354]

probably one of the best youtube videos of ever seen. wonderfull visualization, chill and clean presentation and incredible detailed research.

[@RealZydrixx]

I actually love this guy’s content so much. Very good video animation, sound, and it’s like a story

[@tazepatates4805]

Thanks to youtube for recommending this at 6 am in the morning

[@SsuperGALACTICO]

You always come back with BANGERS thanks for keeping us educated

[@tsarman2182]

Your calming voice, and the smooth animations is just perfect, truly an incredible video!

[@wagnermuhambe5137]

I'm glad you're back posting. Please carry on doing it

[@robertoacj]

I've seen videos dubbed in other languages or with subtitles throughout KZbin, this one should be one of them. Your videos are worth sharing and they need to be watched more than once, like a good book.

[@zaid_7_]

YESSS NEW VIDEOOO This channel should be appreciated a lot more

[@iamsayon69]

The production is top notch and visuals are crazy. You earned a like and sub!

[@chinpoeykhoo6261]

After almost 15 years of irregular and relatively short sleep I was so surprise that my body is still functioning so far even though I has been treated them pretty badly! As an individual whom do not smoke & drink and workout regularly I'm glad that the only thing I need to fix is to sleep more so that all the good stuffs listed will happen automatically within the body itself instead of dealing with all the cons listed in the video. Thanks for the thorough explanation with illustration on what sleeping is all about, from TODAY onwards I will start to adopt the positive and eliminate the negative stuffs progressively for a better health in overall. 😴😴😴

[@frantisekfojt8688]

I was sceptical since I just found this channel, but it's top tier content with solid info, thank you!

[@Charleymurphey]

Always love seeing your stuff man, keep it up

[@cielararagi3195]

Am I the only one who remembers my dreams a lot more when I only sleep a short time? Like when I sleep 8 hours I don't remember my dreams but 4h I do.

[@1nOnlySB]

the best channel on youtube! Thank you for all the work!!

[@harshateja5647]

Watching this video at 2:36 AM while struggling to sleep 😂, what a worthy YT suggestion.

[@rakeshadhikari5556]

Beautiful, mind blowing animations. I can only imagine how much work goes into making these videos ( being a motion graphic designer myself) Very well researched and put topics and narration.

[@RealZydrixx]

I love this guys’ voice. Perfect for this types of video

[@nicoles9373]

After suffering from insomnia for a year, I introduced an acupressure mat into my nighttime routine. I still have progress to make but it is the best $150 I have ever spent. Mat and pillow from Shakti Mat but there are others out there

[@kabuljani1]

Omg you are back. THANK YOU. We missed your book reviews. I’m lease create more videos.

[@aragorn3041]

Thank you man, I'll surely watch it later cuz my sleep hr is not much left to tmr morning . I've been losing sleep , mess up schedule for 3 year and feel like i got insomnia . At least 10 day in a month I had to go to work with 2hr of sleep. And It changed my personality from bad to worse.

[@ynnck247]

I like that you made your videos more personal.

[@gamingwithnoobs3626]

I actually, loved your take on this book. Lastly saying how it actually helps you over, gives us more simple approach to the book . Thank you for your video summary, & keep your take on the book always. (Kinda helpful)

[@PRAJWALK]

We struggling to sleep opened KZbin and this is the first video recommend 😢 hope this helps me 😞

[@muhammadabdullahdilshad8509]

The amount of information this video has given me is insane

[@lostSempaiWissame]

If this isn’t the best channel on KZbin, I don’t know what is.

[@DanielTrujillo-ey3hu]

Wow, fantastic video!! Thanks so much for sharing, and all your effort. I will use this information to improve my sleep and life!!

[@rimuru2235]

thank you so much for your time, effort, and expertise making this vid and sharing it to public!! We really appreciate it❤

[@Trulyallama]

Beautiful videos, thank you for all your hard work going into these graphics, animations, and information/research ❤

[@izeinmendoza9766]

We gathered here for one reason and he answered it with intricate details👍🏻

[@alejandromojocoramirez]

This video is in itself a work of art, both visually attractive and very well documented. Fantastic! Thanks a lot.

[@Itadakiman]

The artwork is jaw dropping!

[@CoolCool-yb7qf]

THE GOAT DROPPED

[@ivanterziev9537]

The single most informative and meaningful video on sleep. Thank you for this effort!

[@AceAlvarado-fq6gk]

i love your content so much! pls do more

[@ankitshami1124]

One of the best Editing work ever.

[@Fatima.ameen3]

This is soooooo incredibly well done

[@s.8494]

First time on the channel, and this content is incredible. Thank you very much! ❤

[@loursfloral5409]

The book « Why we sleep » had the biggest impact on my life. Since I was born falling a sleep was kinda difficult. With the book I deeply understood what to do and why. I changed instantly, I sleep now like a baby and I enjoy it, 22h30-23h to 7h easily 😊

[@jocji3532]

all my resoect. it shows that you opull a lot of effort into your work. this visuals are something else

[@_S1mple_.]

Thanks bro it was worth the wait

[@vigneshn.m7495]

Simply Wonderful

[@daitins]

Thank you for making this video

[@bitteratolye]

I can emphasize of the effort of this video as a video editor. Very perfect job mate. Cheers.

[@manujendra]

I fell asleep while watching this. Thank you. It was super helpful.

[@shubhamsharma3493]

I watched your video on atomic habits last week and it did help me a lot Thank you for your detailed breakdowns.love from India

[@aya75203]

love this video, literally learned so much

[@Greenbaba_420]

One more factor i would like to add is meditation before sleeping it helped me a lot😊😊

[@matteuspekkanen]

this video was so great! I need more content from you!

[@ImTheSiIence]

Fantastic book, such powerful and healing knowledge that most people are completely unaware of. This was a beautiful video that I’m sure Matthew Walker would be overjoyed to watch. You and your team should be incredibly proud of your work. You’ve done an amazing thing reimagining this content to provide it to an entire new medium of people to learn and grow. Thanks you ❤

[@umairalee]

Finally a new video 🎉 I have been waiting for this

[@Hangrytaco]

Got a new subscriber!! Thank you so much for this detailed video. Exactly what I needed and was looking for. This video is a really good reminder as to why I need to prioritise sleep more!

[@arpanghimire7139]

I can give you only one thing for this amazing video.. that's Thank you ❤

[@alizekc231]

Just how much effort can one put in making one awesome video like this❤

[@smwinkhd]

Thanks for the inspiration!

[@zagrosqazy3798]

Thank you the school system for teaching me all this Thank you

[@arvinthnair2856]

I like your videos and animation skills. It feels like a deep journey.

[@123getaslapfree8]

great work, great details from the book why we sleep. the hours you put in may not always get you the views. but you videos are enhancing viewers lives

[@RTR43_]

this man has a really nice voice 👍🏾

[@jhoana.fernandez2745]

Excelent video man. Thank you!!! Best summary on sleep hiege stuff ever.

[@JeriyahMorris]

26 years of sleep just made me re think my entire life and how I spend my time

[@ivomaltine1327]

What a coincidence I just started reading Matthew Walker's book 😆

[@SplashAttackTCG]

This was life changing! Thank you!

[@eapresents6061]

very awesome video. Probably the most informative ever on sleep. Thanks

[@qudratjonkomilov]

perfect thank you, bro. I am watching 👀 it at 03:00 am without sleeping 😅. I will fix it

[@dablooneconomy]

This better work, cuz when this video ends it will be 4am and i start work at 6

[@darshannn10]

It works guys!!!! I slept after 10 mins of watching the video and had a one of the best sleeps of my life. It workssss!!

[@viktorr.6370]

Thank You for the great Video

[@brantmyers]

🎉🎉 Very important topic to master. Thanks

[@user-lu5zb9qw3n]

Thanks man this is a huge help

[@6-ophia]

Watching this at 2am on a Sunday night. Pray for me yall