This Is How You Get Better Sleep and Improve Your Health | Health Theory

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Are you struggling to get a good night’s sleep? Do you find it difficult to fall asleep fast, stay asleep, or get into deep sleep? On this episode of Health Theory, Tom Bilyeu is joined by seven influential speakers to share their seven key tips to getting high-quality sleep for a better life. They discuss why you should seek sunlight during the day, how working out in the morning leads to better sleep at night, how to be conscious of making sleep a priority, why you have to stop eating hours before bedtime, how to eliminate stress in your life for better sleep, how different types of light influence your sleep, and why you should consider cannabis for improving the quality of your sleep.
SHOW NOTES:
Intro | Tom opens today’s episode about getting the quality sleep you deserve. [0:05]
Tip #1 | Why you need to be getting as much sunlight as you can. [0:29]
Tip #2 | Why you should be working out in the morning. [2:55]
Tip #3 | Why you need to be conscious of making sleep a priority in your life. [6:43]
Tip #4 | Why you need to stop eating early to protect your sleep. [13:13]
Tip #5 | Why you need to start prioritizing habits that eliminate your stress. [15:56]
Tip #6 | Why you need to be aware of the influence of light on your sleep. [21:45]
Tip #7 | Why you should consider the power of cannabis for improving sleep. [24:27]
Closing | Tom wraps up today’s episode on seven key tips for incredible sleep. [26:58]
QUOTES:
“In order to sleep at night, okay, you need a differential between your maximum light exposure and your minimum light exposure.” [1:30]
“With good sleep, our cravings diminish. I mean, even on one night of poor sleep, you consume an excess of calories along the day, anywhere between three and five-hundred calories.” [16:59]
“A lot of people out there are talking about CBD, CBD, CBD, right? Let me be clear, you’d have to have almost two-hundred milligrams of CBD to have any affect on sleep - much lower dosage to help on pain. You want CBN.” [25:12]
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[@robertlee8400]

I’m a big sleeper , always have been since I was a teen . Now that I’m way older I just perfected my ideal comforts for sleeping & they say that you spend 1/3rd of your life sleeping , well I spend 11 & 1/2 hours a day sleeping , 7 to 7 & 1/2 hours a night & a 2 to 3 hour nap the rest of the day working next door at my business . Here’s some big tips for better sleep . #1 get up & go to bed everyday at the same time even on your days off #2 go out & buy blackout curtains to keep your bedroom dark all day & night . #3 buy a good air purifier & make sure it’s put out is twice the square footage or more than your bedroom , #4 keep your bedroom cold or cool , that preference is up to you , I like to keep mine cold , #5 buy very good pillows , that preference is your ,firm , soft in between your preference , #6 buy sheets with the highest thread count , the higher the better , it means there softer , #7 make sure there is no lights or light in your bedroom , no LEDs , if you have a alarm clock radio & it has a LED Display make sure you can dim it to its lowest setting , #8 keep your bed up high , it’s easier to get in & out of . #9 buy a Glade automatic air freshener & buy lavender & vanilla spray with it & keep it on the other side of your room or else your air purifier will suck the smell out of the room , lavender is a calm sent & can often help for sleep . #10 body pillows , they can make side sleeping more comfortable when you get older & they tend to help people with arthritis in the feet , knees & hips . #11 go sugar free , sugar tends to be like a Energy drink so stay away from it before you go to bed . #12 cut off caffeine by 2:00 pm . #13 don’t eat after 8:00pm , that can keep you up at night . #14 make sure you buy the right mattress for you , test them out before you buy them . . Most of this I learned over trial and error & 90% for me work .

[@romualdodelrosario7764]

78

[@rajbhatta5511]

1-Avoid sugary or carbs before at list 3 hours before 🛌 2-Do morning exercise at list 30 mins to 1 hour with sun 🌞 rise. 3- keep your bodyweight in normal size. 4-Avoid blulight at an hour before 🛌. 5- avoid 🥃 before bed and even 💦 also don’t drink alot right before bed time. 6-Eat 2 or 3 time within 8 hours window, do calory count your body weight *12.16 hours dont eat if you Feel hungry drink some 💦 water.These six things apply in life nobody has any sleeping problem then get so many health benifits

[@puneetsidhu8780]

thanks

[@yagradio8655]

Great breakdown

[@BitcoinBro.]

Avoid Suger. Its the legal drugs that kills your mood and motivation. Its my strongest addiction. 😢

[@arfin97]

1. Get SUNSHINE in the morning by going outside 2. EXERCISE in the morning even for at least 5 mintues 3. Make sleep a PRIORITY in this busy world 4. Eat 3 hours before sleep. 5. Stress is the enemy, Try to DESTRESS. By meditation for example. 6. LED Therapy 7. CANNABIES

[@unomomento4504]

I just want more sleep so I can stop looking like a zombie. My dark eye circles are unreal.

[@jarlbalgruuf7701]

Bit hard to get sunlight when you wake up at 5:30 before the suns even up then have to work 9 hours in doors all day

[@LookUpwards]

@@unomomento4504 Hi there, Sleep with a window open and allow fresh air to circulate in your room freely as it induces sound sleep. It also gives a sense of happiness and well-being by altering brain levels of serotonin. Ensure that you make the room as dark as possible to block out blue light and help the body produce melatonin that helps you to get to sleep, i believe. Avoid using the phone or devices 1 hour before bedtime if they produce blue light and do not have blue light filter or eye comfort shield. 1 hour of sleep for recovery before midnight is better than 2 hours after, so i would recommend to get enough before midnight. Retiring to bed and waking up at the same time is also highly recommendable as the body will be programmed to perform that act of sleep/recover during those periods, i believe. Cultivate a habit to read before going to bed (non-fiction) as your brain will get tired and will be inclined to rest, i believe. Avoid caffeinated drinks e.g coffee, green or black tea, chocolates, energy drinks and anything else containing the addictive and diuretic drug that will irritate and stimulate your brain, heart and nerves, and it may cause you to stay awake. If your occupation is sedentary and not physical, make sure to take plenty of exercises e.g brisk walking. 💙💙💙

[@swaggyaiden8830]

Thank u for the tips

[@intuitivediane]

Meditation is brilliant. It is like giving your body a hug

[@slaughery]

I can feel Tom’s pain. The makeup doesn’t hide the insomnia represented below his eyes. I have had insomnia for years. It makes life a challenge before you ever step out of bed. He’s obviously getting stuff done so props on that note.

[@MotivationalStormvideos]

kzbin.info/www/bejne/qZqmk5isqNOApq8

[@cnote8061]

@Masta Katz. Did you beat it ?

[@stanleyriley8396]

Instablaster...

[@fatimazahrael3430]

I sleep well and i have always dark circles..

[@finaljudgment8891]

@@cnote8061 plpo pp lol ll

[@phillipgreaterbwayo6901]

Its so alarming how the benefits of a quality sleep time are so underrated in our "grinding for success" lifestyle society and yet its the fundamental component for high performance let alone normal human functioning. Thanks@TomBilyeu

[@jordanabeaulieu2530]

I agree with you completely. So many people out there are bragging about how little sleep they require and how much they can accomplish, not realizing how detrimental the lack of sleep is to their health.

[@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!!

[@coco-cabanak.7160]

i have problems with my sleep and i feel like a an old woman every day of my life. I don't want to do nothing

[@ItsAyoNick]

Everything that was described in this video is what I am dealing with. My quality of life has definitely been lower due to lack of sleep, anxiety and depression. The good thing is now, I am self aware and working on improving. I have a sleep study in September so that’s a step in the right direction. To those out there suffering in silence, I know what it feels like. Don’t be afraid to get checked out. Better to know now and fix it, than to not know at all. Be blessed. -Nick

[@jubail987]

Hi I need ur help please I would like to make a sleep study can you guide me which hospital can do this. I am suffer from lack of sleep my life become sad and miserable nerd a help please.

[@davidelliott1400]

Love this style of video Tom! Short tips from different videos. More please :)

[@pierre180]

The number one reason for not sleeping is a chronicaly hyper arousal response (high body stress response / fight, flight, disengage /war time setting) Focus on 4 habits (1)wake up into Joy... Go outside in the first 30 minutes of the day 2) take 30 minutes lunch break outside 3) every day needs a predictable end 4) control last 60 minutes of the day to favor sleep Then you can use 4 tools to decrease your stress respons 1) breathing 2)muscle relaxation 3) hygge principle of enjoying the now 4) repackage your thinking towards a peace time setting This is the foundation of sleep Then follow circadian rhythm and the sleep drive

[@Your_Muslim_Brother]

thanks bro

[@zenobiadecrespin7561]

Thanks!

[@ligiasommers]

This shorter condensed episodes are wonderful!!!!! 👏🏻👏🏻👏🏻👏🏻👏🏻🙏🏻💖🌷

[@downtoearth5108]

Thank you Tom and all the speakers that contribute to making this video. It's a great wake up call, all makes sense. We're humans not robots, get back to following nature.

[@entrepreneurpodcasttv1239]

A successful morning routine, starts with a successful sleep routine.

[@Iamthatknows]

Vice versa

[@rashidbelk2595]

hm id think vice versa as well. A successful morning routine is controllable as in you can force yourself to exercise whereas a successful sleep routine isnt as in you cant force yourself to sleep. Please correct me if im wrong it seems tho that if true a good morning routine = better sleep then the morning routine must come first, sleeping then follows.

[@susydyson1750]

start we'll end well

[@estebanherediarodriguez4936]

Lovely Video clip! Apologies for the intrusion, I would love your opinion. Have you researched - Millawdon Impulsive Wish Trick (Have a quick look on google cant remember the place now)? It is a great exclusive product for getting rid of insomnia minus the headache. Ive heard some extraordinary things about it and my friend at last got astronomical success with it.

[@geoffroytsimamotsy7608]

Kudos for the video content! Sorry for the intrusion, I would love your initial thoughts. Have you heard the talk about - Millawdon Impulsive Wish Trick (probably on Google)? It is a good exclusive product for getting rid of insomnia without the hard work. Ive heard some amazing things about it and my cousin got great success with it.

[@elisafrye2115]

Great compilation of really helpful sleep advice. Thanks for putting this video together for us, Tom! 👍😋

[@ReynaSingh]

Didn’t realize how important of a role light plays on our health 🙏 so much useful information in this video

[@SamMartinPeakPerformance]

amen to that

[@gkimunge]

Without sunlight everything, everything dies.

[@sleepsmartsmashstress740]

Humans evolved in the outdoors , mostly sub-Saharan Africa near the Equator. Genes enzymes and hormones of humans unlike the noctural bats etc. are highly solar light driven . The mere exposure to light besides the vitamin D carries wellness boosting or mood elevation effect which is why grey is associated with depression and a rainy day is called a bad day and a sunny day is good day hence the sunny composture. But there are exaggerated fears of melanoma that prohibit sun exposure and there are many who just cant get outdoors due to their other demands of life. Companies are developing lamps that mimic solar exposure and they are getting close so there is hope so it need not be the outdoor solar light , even indoor false light can do the trick just as well.

[@maxinericheson9210]

I’m old & disabled! I like to go outside in the morning & see my garden! I’m 83.

[@AlviSultan]

May God bless you and give you more strength, young lady!

[@lilamnbdh967]

Hi Tom Thank you so much for all the wonderful information . You’re the best, I really appreciate it 🙏❤️!!

[@lindadeacetis4913]

Excellent synopsis…well done Tom! Your work is great.

[@Bigtank1012]

I’ve been looking for a video with all this information thank you 🙏🏽🙏🏽

[@dailydoseofmedicinee]

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. 👏

[@MotivationalStormvideos]

Watch amazing POWERFUL speech kzbin.info/www/bejne/n3O8iJSOgsegm9k

[@bryontharp5790]

Do you live in a perfect world I guess

[@phalinimcleod8819]

Thanks so much for this, Tom. Very helpful.

[@angelicas.keyser1711]

Thank you so much, Tom, for being a beacon of light! You are so generous in sharing all these information with us. I appreciate You! ♥️

[@yagradio8655]

Light worker for sure

[@MindNow]

*One of the best things u can do is limiting blue light 30 minutes minimum before bed time* 🙏

[@vaibhavnikam1045]

Thank you so much for sharing this. Much love to you tom 💝 keep sharing

[@tubarao_]

Thank you Tom, gold content change lifes

[@asimazfitness1125]

Hi Tom you have so wonderful bright speakers and resources! Thank you so much for you enlightening us 🌼

[@dannydalton1211]

Well done, this is great information that we all need to hear.

[@WinHQ]

Great video, so much life changing information. Thank you 🙏

[@relaxingserenitysounds]

Thank you so much. I really needed to hear this!!

[@jaasjose]

Thank you Tom, excellent tips

[@pratikshrai4189]

Best format for a health theory video

[@alexanderberhane436]

It's nearly midnight. I needed this.

[@abhijitv]

Yes Tom these tips are very very helpful I used these tips already and they really work!

[@victorlandu1889]

This was really helpful. You rock man! 🙏🏽🖤🇿🇦

[@ziaway1561]

Great group of experts on new studies! Love this and thank you for sharing this with us!

[@BitcoinBro.]

🔥 Morning walk with some short run moment is the key to start a peaceful day. Im to happy that i live next to the forrest ☀️ 🌳 🌲

[@ainsboutique611]

Thank you for this video 👍🏼

[@rickyvue7393]

I usually don't comment but had to in order to support the channel besides liking the video. Great information and exactly what I was looking for as I have been struggling with sleep my whole life. Some really insightful information here. Thank you and keep up the great work!

[@coconutwatersupreme]

Hi could you give an update, did anything in particular work for you? I've struggled for many years too?

[@kevtherev8194]

1. SUNSHINE in morning 2. EXERCISE in morning 3. Sleep is FIRST 4. TIME of eating 5. RELAX 6. L.E.D. therapy 7. smoke CANABIS

[@musicislife6250]

Yeah, but i recommend to everyone to actually see the video, because the tip seven it is not just smoke joint

[@Wil_Dasovich]

💯

[@MotivationalStormvideos]

Watch amazing POWERFUL speech kzbin.info/www/bejne/n3O8iJSOgsegm9k

[@mrharembro1929]

@@Wil_Dasovich Kuys Wil? 🤣 What's up!

[@astridjaye6224]

Smoking c never helps me sleep , too hallucinogenic and I can’t control my eating on it , even the most calming if strains, I wish but I’m glad it helps others

[@BoyBlessing]

Thank you Tom!

[@arminnicio4836]

Thank you guys! I learn from your discussion!

[@anjuu3462]

Fun fact- watching before going to sleep😂

[@anamikje6871]

1👍

[@RozzaMindset]

Great video! Fully agree that the quality of sleep is very important! Thank you for sharing with us this helpful content!

[@Ropewatch]

Man, I'm so glad I found this vid

[@Iamthatknows]

Thank you tom!

[@feelnatureandrelax]

I agree. A good day start when we have a good sleep. 👍👍💞

[@Paradys8]

Great Information 👍🏻. Thank You very much 🙏🏻!

[@MicaelaKaibniRaen]

Awesome video. Really like the compilation format. 👍

[@Gigi-nv5ev]

Extremely good information. So many have trouble falling asleep and staying asleep.

[@ILOVE2FeelGOOD]

Weighted blankets are helpful. Dave Asprey talks about them helping you achieve deep sleep

[@fionakent3083]

Oh i might try one of those, thanks. Being an amputee that still hasnt got her prosthetic yet, im not getting enough exercise !!!

[@rebekahpowers1595]

Omg,thankyou sooooo much for this video,I discovered Gold!!

[@thelongevityproject]

So much awesome info here. Sleep is everything!!

[@clicknchill7066]

The body needs to be recharged, daily.

[@ByronWrightJr]

Definitely gonna take these into account when going to bed tonight.

[@Erwin_Fit]

Thank you for this video :)

[@lollercopterz100]

Thank you so much

[@PrimordialHealth]

Thanks Tom!

[@davidperry4972]

thank you!!!!

[@thathorrorshow4126]

Good information. Thanks for the video.

[@caliwebb3]

thanks. interesting and definitely stuff I can immediately incorporate

[@titarafalimanana871]

Thank you 🙏

[@candisangelene8363]

Enjoyed! Thank you.

[@cdixon1108]

Great compilation. Thanks. You should have Carl Lanore on again soon. 👍🏼

[@donnagarcia1884]

It's 4:45 AM Philippine time and still wide awake .. then went to search how to get rid of INOSMIA .. Thank God I found your channel .. I am suffering INSOMIA .. after watching this video .. I have learn a lot of things to remember how to get a good sleep .. thanks Tom .. God bless ..

[@jerryigwe7684]

Hi . How is your sleep now?

[@yosdani6216]

I love this channel, definitely going to subscribe.

[@taylormade9922]

Thank you

[@nahdiabbas1648]

I'm a Muslim, and I notice during Ramadan I get better and much deeper sleep. Is this because the (hard) fasting, over 30 days, assists the body to reset and get better non-REM and REM sleep ? Also it affects my cortisol levels and perhaps other hormones due to autophagy etc ?

[@MUGAN101]

But you don't know the history of this so-called holy month. Muhammad want a festival for his invented religion and he asked Jew guy about his unkipur(wrong spelling) and he said something wrong and muhammad created your holy month by copying Jew festival of one day fasting. And now people think it's holy month. It was stupid mistake of muhammad.

[@arkimperious5509]

@@MUGAN101 bro what are you even on about? Answer the question or move on lol.

[@robbymiller3317]

@@MUGAN101 stfu what are u even saying? to everyone reading I am jewish it is not unkipur it is Yom Kippur and its 1 day a year where we pray and fast for 25 hours don't listen to the guy we only fast for a day (sunset to sunset) not 30 days

[@jonanderson6882]

I thought you guys just eat after the sun goes down. Not real fasting.

[@nahdiabbas1648]

​@@jonanderson6882 what are you talking about?

[@puneetsidhu8780]

Thanks sir🙏🙏🙏

[@shobhaneupane4253]

Helpful tips. Thanks.

[@ubermatic1821]

Damn this was great 👍🏼👍🏼 More please 🙏🏼

[@chimeraempire7376]

damn, thank you i was having sleeping problems for 2 weeks now

[@user-lb1fl7sh8m]

Great guideline !!

[@thabithaindla9415]

One of the most insightful conversations from Tom .....jz follow these things to hv good healthy life ...

[@privateprivate2421]

I already practise all the recommended advice but still doesn't solve my chronic insomnia unfortunately which I've had for 26yrs.

[@user-mj3fk4hg2l]

Thanks for the awesome video! My personal tip is to use my Azengear earplugs 😀

[@marycharlton6218]

Tom is a good interviewer.

[@radmanvm6337]

Super helpful 👍🏻🔥

[@puneetsidhu8780]

Thanks 🙏

[@learnwithjahsun]

Good stuff!

[@babybaby5893]

I like his numbers. Yes checking phone frequently causes anxiety

[@andrew19vato]

Watching this at 03:32AM!! 😂😂

[@MotivationalStormvideos]

kzbin.info/www/bejne/qZqmk5isqNOApq8

[@melriini8280]

😂😂😂

[@theresalara4719]

3:58am here!

[@Lostandloster]

GREAT EPISODE!

[@hrishant6231]

Tom always helping me out!!!

[@MotivationalStormvideos]

kzbin.info/www/bejne/qZqmk5isqNOApq8

[@balanimemyself]

and we're just gonna ignore yoga nidra like it never exists. Works everytime for me!

[@sandman_music]

Awesome video! Sleep is very important and I try to make music to improve peoples sleep routines.

[@camz1003]

thanks!

[@IggyArssie]

Holy I need more sleep..I was up all night..researching what’s really going on and it’s time to get up now 😳

[@balwc147]

So what's really going on?

[@MaryShelleysNib]

Same. Just not enough hours in the day 🥴

[@katherinefitzpatrick446]

Wow. Thank you! Have to watch a few more times to get all the notes. Every sentence had weight.

[@NadiaDubininaValues]

Quitting caffein can also help many. I did 🥳 Otherwise, thank you for great tips!

[@bageshwaradhamanubhavreact12]

kzbin.info/www/bejne/pF7dhYqiiLdoj9k

[@Coop0920]

Did you quit all caffeine? I’ve been trying to supplement something for my morning coffee, but haven’t been successful.

[@NadiaDubininaValues]

@@Coop0920 I drink strong chicory with milk, tastes a bit similar

[@diegoromano3979]

Really interesting ! Congrats

[@Tom-Travels]

My NINE tips to sleeping better thru better life management: 1. Don't Try. Trying is overrated. 2. Happiness is your biggest problem. 3. You are not special. Face it. 4. There is value in your suffering. 5. You are always choosing between discipline and regret. 6. You are probably wrong about everything. Admit it. 7. Failure is the way forward. Success is fleeting vapor. 8. The importance of saying no is vastly overlooked 9. There is an increasing chance you will die this year. 10. Bonus: Just do the best that you can and blow the rest off.

[@triciatakanawa]

lmao yikes

[@jeanduranko4157]

I've been a night owl my entire adult life. I've been miserable conforming to morning work schedules chosen by others. I'm retired now and my circadian rhythms are not dictated to me. I stay up half the night and sleep all morning to the calming sounds of my pet zebra finches singing. When the dew is dried up from the grass, Then I go outside. Do what fits yourself.

[@davidcardinal3654]

Look up circadian rhythm types. I’m an early riser and early to bed. Some people rise late and go to bed late. The PhD who discovered that, Mathew walker, advocates for working in the hours for your sleep type. Including children. It’s quite cruel to wake kids up earlier than their rhythms allow. No wonder kids can’t sit still in class

[@fionakent3083]

I feel for you, as a nurse i worked nights for many years & its a killer !!!

[@WhatsThat]

Thanks for good information Actually, it made me to sleep well to drink warm milk before sleeping Also in my case, I used to read book then it made me to sleep fast

[@ashikahmed5426]

Great info

[@yuliyahmills3537]

I wake in the morning get ready run 🏃‍♂️ in the garden .I feel so fresh n sleep well in the night.n singing before bed olso relax my mind then I sleep.

[@sodas32]

..It might also just be metabolic, I was over exercising, under eating and not getting enough carbs which resulted in several nutritional deficiencies after 6 years etc (thought I was being healthy, felt great in the initial years) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and its simply doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals and also allowed myself to take naps. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about sleep hygiene, I get tired and sleep. I hope this helps someone in a similar predicament, the worst part is not knowing what is happening and how to recover.

[@downtownjb100]

Tom looks like he's been awake forever

[@lifewitholga_]

LMBO!

[@bageshwaradhamanubhavreact12]

kzbin.info/www/bejne/pF7dhYqiiLdoj9k

[@vVdefeatedVv]

@@lifewitholga_ Christian?

[@GeraltOfRivia99]

i agree no offense but i know toms trying to be super healthy and all but something hes doing or putting in his body is deffinitley making him unhealthy. those bags under the eyes are an indicator of something.... yes people get bags under there eyes BUT there are some people who have them and still look "well and healthy" he looks a bit depleted on the other hand....

[@genesisfox3198]

Why do you think he's trying to find out about how to sleep so bad?

[@abhinavsirohi]

Good discussion on sleep

[@nix8801]

Accordion to a recent study, 90% of the people didn't realize I put an instrument at the start of this sentence

[@joshmeep1058]

😂

[@divinelyfavoured7639]

So😲

[@manoncoutu3915]

I thought it was a typo lol

[@stevenjames14]

Got em

[@lenas5613]

I recognized that before I read the rest of the statement. 90%? I don't think so. 😊

[@mayankagrawal498]

A sleeping ritual / routine is as important as morning ritual / routine

[@smith24117]

I agree 100% with the light statement. I've been using one of those Light lamps10k lux for 4 days now 20 min in the morning. It works on my mood and rosacea. cost me $40. Well worth it for me.

[@Wendathena]

Which video in your series was the one on tip #5. Can you provide a link? I want to watch the whole video. Thanks