The Ultimate Guide to 10x Better Sleep (tonight)

[@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.

[@PeterH269]

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 🧠.

[@jeffML3926]

@@nemonomen3340 😂👌🏼

[@Kongstrong519]

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 sleep 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!

[@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!

[@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!

[@EdmondDantèsDE]

### 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.

[@bilalshaikh613]

Thank u

[@muhOnCeiling]

Thanks!

[@kitcutting]

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

[@rafaelrosal.]

😂 I like it that way. I worry more about my devices to be updated.

[@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.

[@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

[@andrewmate8788]

​@@sendspaghetti how many times have you watched Shrek?

[@sirfrancisgaming9438]

Watching this 38 min video about how to sleep better at 5:45 am in the morning sure has helped me a lot

[@missshannon9790]

Lol

[@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

[@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.

[@silogaming6840]

@@adizamfirescu2715 your reply to this comment was an insightful point as well. i am guessing you sleep 8+ hours too

[@betterchapter]

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

[@ThatIrishRose317]

@@betterchapter you too, better chapter 💜

[@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.

I will read this book definitely, have recently been suffering bouts of awful insomnia for over a month caused by chronic pain.

[@amogh8573]

This channel is the definition of quality over quantity

[@yudi8204]

Your brain is rotting

[@stuppittyhed]

loool

[@shurik1269]

@@amogh8573 the opposite, literally everything is AI

[@dianeyoung8130]

the narrator sounds like a melt.

[@amogh8573]

@@shurik1269 thats a really good sounding AI if it is, which i doubt it is

[@JAIDEVKUMARALMURUGAIAHMoe]

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

[@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

Insomnia is a living hell on earth , especially if you have depression and generalised anxiety disorder. We will beat this

[@tracycummins3950]

I got this problem

@@nicoles9373 finally sleeping well again after a severe depressive episode. 3 months of complete hopelessness and blackness.

[@tazepatates4805]

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

[@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?

[@hollygarfield123]

one thing i’ve found helps create that “sleep environment” or maybe it’s part of a ritual but is having a “sleep spray “ like a fragrance that you spray whenever you go to sleep. it helps me because i travel a lot for work and i think the memory connection helps me to associate it with sleep

[@alexplummer]

I found trying too hard to optimise sleep can actually cause insomnia. Trying to control sleep makes us worry when it doesn't work and releases cortisol which keeps us awake. This video is useful for knowledge around sleep but it puts too much pressure in trying to optimise. Guy Meadows' The Sleep Book really helped me out with this mindset and cured 5 months of insomnia.

[@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 😊

[@sophiaisabelle027]

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

[@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 💯

[@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. 😴😴😴

[@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!

[@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!

[@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. ❤

[@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!

[@costypury]

A million!

[@notyayanguyen1735]

a million and a half now!

[@Hassan.Haidry]

In simple words, sleep is important!

[@bryanwilson928]

You work for 40yrs to have $1m in your retirement, Meanwhile some people are putting just $10k in a meme coin for just few months and now they are multi millionaires. I pray that anyone who reads this will be successful in life

[@steliosmormoris1]

Well explain thank you for bringing up this video Financial education is indeed required for more than 80% of the society in the country as very few are literate on the subject. The value of the US🇺🇸dollar is declining due to inflation, but it is increasing in comparison to other currencies and commodities such as gold and real estate. I'm worried that rising inflation will cause my 550k in my retirement funds to lose value, But with the help of Mrs Maria I hit 220k this week from my investment of 45k, I am truly grateful for all the knowledge and nuggets you have given me over the past few months.

[@leziah_kurt]

How ..? Am a newbie in crypto investment, please can you guide me through on how you made profit?

[@christodd2]

I'm glad to write her tay I do hope she will help handle my paycheck properly

[@christodd2]

Can I start with as low as $1000

[@jesus_inco]

The very first time we tried, we invested $2500, and after a week, we received $19,750. That really helped us a lot to pay up our bills

[@avs_4u]

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

[@recarchutas]

The weighted blankets help with relieving strees. Meditation and breathing exercises can help too

[@brendankacic6066]

Phenomenal video, I have ADHD and am obsessed with neuroscience but learn best by video content. This was phenomenal. Will be tracking and journaling my sleep and prioritizing this!

[@remembertoflush]

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

[@atomicdan6354]

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

[@PRAJWALK]

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

[@javagamings]

me watching this at 4am

[@AcaGwej]

@@javagamings you are bad habbit

[@theGourdReloaded]

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

[@bakyiox4101]

I have been watching this video every time now before i sleep, and I can say I never was able to watch until the end, great job and thanks!

[@jerrycapodilupo9195]

❤ Most people spend 100 percent of their life asleep...they only think that they are awake....they are living a dream...

[@siddhantpardeshi1204]

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

[@providingvalue]

I had one of my best dreams every today really glad ..

[@suriya5318]

Watching this at 12:53 am

[@djabercopywriter]

@@suriya5318 at 4:58 am 🖐🏿

[@AdnaanM0hamed]

@@djabercopywriter You can just keep your phone on a table and just listen to These videos buddy

[@BLACCRAINBOW1997]

It's 3:08am 😢

[@dafjiahosdasdof]

I’ve been watching this video nightly to fall asleep, something about it makes me so sleepy.

[@idkwhatimdoing4321]

staying up watching a video about how to sleep (i swear I'll go sleep after this one)

[@escaping.ordinary]

Aww no haha .... I'm sure the video will still be here tomorrow

[@SLEEPKEEPCO]

amazing video! remember guys we sleep about a third of our lifetime, its extremely important

[@ゆい-j5i]

Watching this at 3 am...

[@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.

[@tsarman2182]

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

[@CebolethuKhoza]

I tried to like this video then realized I already did! That’s how good it is

[@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

[@manujendra]

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

[@rimuru2235]

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

[@judithwake2757]

I shared this video with two friends that have a hard time sleeping. And I use your info myself ! Thank you for this info. I've needed it. It's working beautifully !

[@Ajinkya-zj4jj]

When Explainer is Better than Writer❤

[@asimplenight8220]

But the explainer is the writer? 😒

[@musicaddict6015]

This content is exceptional 😮😮😮 truly premium quality!! Thank you so much! Please keep blessing us❤

[@Itcybalzz123]

How to get 8 hours of sleep in 2 hours

[@Quantamfury]

Just sleep for 8 hours in 2 hours

[@Adnan-l7p9u]

Hire 6 people 😂

[@Sunny-x3p]

Dude you'll be thinking of exiting your life of 80 years in 20 years 😂

[@SakeBooi]

Just skip the first 6 hours since the last 2 contain most of the REM sleep 👍

[@ogmusicstation4776]

@@Itcybalzz123 stop being high

[@iamsayon69]

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

[@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.

[@Greenbaba_420]

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

[@harshateja5647]

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

[@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!!

[@FELLAZ]

I really enjoy your book summaries with animations! How about tackling 'Psycho-Cybernetics' by Maxwell Maltz next? It's a fascinating book on self-image and personal development. I'm sure your animations would help to grasp the concepts even better.

[@fynix.]

W book, one of the best

[@realmadridfanforever14]

All i can say about this topic is that no one can know what time exactly we can sleep although the video is perfect 💪🏻🙏

[@Charleymurphey]

Always love seeing your stuff man, keep it up

[@P5YCHO1192]

How have I not seen this channel before. Great video

[@AceAlvarado-fq6gk]

i love your content so much! pls do more

[@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.

[@_S1mple_.]

Thanks bro it was worth the wait

[@Egereikin]

I often struggle with something and then in the middle of the night an idea of how to solve the problem wakes me up.

[@royashu]

Me watching this at 3 am 🍿

[@francishirschl1896]

same

[@Justinogo20]

Same

[@மாதேஷ்12]

Fe!n 😂😂😂😂

[@citoxic]

5 am here lol

[@ghastlypompano2]

Started watching this at 0107 in the morning. Thanks.

[@lilike3796]

You should do those guided meditations. Soothing voice 😅

[@escaping.ordinary]

😂😂

[@joseyanes1863]

Thanks for this video, I'm starting my journey to improve my sleep quality and this video feels like the best starting point!🙏

[@killerbait8240]

I used this as an audiobook for falling asleep. Was really effective with how calming your voice is

[@6-ophia]

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

[@glasatv1463]

The best sleep is after night shift knowing you don't have another night shift waiting for you.

[@fattah.architect]

I am always attached with the videos while in a bus toward my workspace..... Day by day, my visual perception is growing and my Childhood missing link is found in a mystical way... Thanks

[@kdstunts_641]

Who else is watching this instead of sleep in order to understand how important sleep is

[@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 ❤

[@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.

[@fortuneltd3591]

Somehow just looking at 38 minutes long video and his calm voice, watching this video gave me deep sleep

[@gumbo909]

20:37 Diet and Substances 26:10 Timing 27:56 Light Levels 31:38 Environment 35:45 You

[@myname-mz3lo]

so i now know that i have never had a single propper nights sleep . great place to start i guess. thank you

[@azmc4940]

I almost never remember my dreams after waking up. Not sure if that's bad or good.

[@Sirslayer321]

@azmc4940 neither do I every few months generally, I will remember a dream with extreme vividness but 99% of the time I don't recall any if my dreams

[@Jeannie-Coffey]

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.

[@hindikahaniya.stories]

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

[@alejandromojocoramirez]

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

[@Yaaqoub-d3f]

Who is watching this video at 1am✋

[@MrKabeer01]

It's 12:51am and my morning has begun. 😺

[@mike_theskinny8646]

4 am 😭

[@LXRY]

1 on the dot

[@mike_theskinny8646]

My journey on resetting my circadian rhythm Day 1 currently 12 and a half as of now, in about 15 minutes or so, i'm going to put on a podcast and drift off to sleep ( I will fix this bad habit of mine! )

[@edvinkarlsson9368]

@@mike_theskinny8646 good

[@RealZydrixx]

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

[@VaugeCloud]

Watching this at 04:52, i hear the birds chirping😢

[@edelll]

@@VaugeCloud hahahha for me it's 04:32

[@Daniel-kq9os]

Are you guys fr

[@edelll]

@@Daniel-kq9os yeah

[@jokek8976]

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

[@siderealofspace]

irony of me watching 40 min video at 2 in the night.

[@Alexandra-Rex]

The light part of this makes living above the Arctic Circle a struggle as during summer we have daylight 24/7, and for a few months in the middle of winter, the Sun never goes above the horizon.

[@Pulverix]

Me watching this at 3.00 am

[@ChiSoxEdits]

I read “why we sleep” amazing book and eye opening.

[@nitishmedi1711]

20:39, thank me later

[@AliYassinToma]

Sponsorblock also works

[@oshkotosh2341]

The animations...🤩😍, so is the bg music! So much in tune with the theme!

[@Ali-ew9gv]

This feels like two videos together… did you lose your script in the later half of the video

[@MrArtdelgado210]

I never had issues with sleeping but I inadvertently improved the quality of my sleep when I quit animal products and refined sugar. 6 hours felt like 8 hours of sleep prior to changing my diet. Whenever I'd hear people say that good quality sleep is life changing, I'd think, "yeah, right", but it's true. I just changed my diet out of curiosity butafter the 1st 3 weeks, I decided to continue the new diet because my sleep improved that much, that fast. Life changing. Believe me. Try it and see.

[@Pancakeguy-123]

It's 02:26 now.