Tom Bilyeu REVEALS His Ultimate SLEEP ROUTINE for High Performance

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Sleep is not only an essential function that allows us to recharge mentally and physically, it’s also deemed so important that going without sleep was banned by Guinness World Records. The record for going without sleep was officially given to Randy Gardner who managed to survive 11 days without sleep in 1964 while giving himself a form of dementia. Obviously this is not the path to take for increasing productivity and optimizing your quality of life, but many of us are short changing our sleep every night and have been doing so for years. Sleep is something that should be protected and guarded at all costs if you want to execute consistently at a high level and optimize for higher output and results. Here are Tom’s 10 tips to help you prioritize your sleep even if you’re burning the candle at both ends, there is no excuse and no way around prioritizing your sleep hygiene.
SHOW NOTES:
0:00 | Introduction to Sleep Routine
0:42 | Get Sun Exposure
1:53 | Move Your Body
2:38 | Stop Eating Crap
7:12 | Reduce Artificial Light
12:39 | Separate Your Blankets
14:45 | Keep The Bedroom Cool
16:07 | Tape Your Mouth Shut
17:55 | Fall Back Asleep
21:16 | Never Set an Alarm
22:33 | Bonus Tip
QUOTES:
“The second you wake up, get out, go outside and get that sun exposure” [1:26]
“For the last hour before bed, I'm doing fun things and doing things that give me energy that makes me feel light that are part of that passion that feel good.” [8:56]
“I only have one job now that I'm going to bed and that job is to sleep.” [9:38]
“Make sure that you don't have an alarm staring you in the face and that you get whatever amount of sleep you need.” [22:02]
“Recognizing that you can shift your state and get into that much more pleasant place is really powerful. And to even do that, on your worst days, is incredibly beneficial.” [23:40]

[@TomBilyeu]

What does your sleep routine look like?

[@Rainbow2023]

👍👍

[@faatimamadsen2351]

9 hrs

[@saggybuttermanbitsgroup5620]

3:00 AM to 2:00 PM.

[@DWR23]

3AM to 6:45AM

[@alyjacobsen]

My sleep routine has been awful lately. I've been sleeping in a room without a window because of my current living situation. Sunrise alarm clocks help (and absolutely recommend it if you're in a similar situation), but it's not the same. That's why I'm glad you mentioned going outside to absorb some sunlight because that's what I do to get around this issue. It really helps!

[@scottk1525]

Cliff Notes: 1) Get sunlight during the day 2) Exercise 3) Eat a healthy diet 4) Minimize screen time/wear blue blockers lat in the day 5) Don't share your blanket (when they move it disturbs you) 6) Keep bedroom pitch black 7) Keep bedroom cool (65-68 degrees) 8) Breathe through your nose (wear mouth tape if you're a tool) 9) Don't set an alarm. Wake up naturally. 10) Listening to fiction audible on super low volume can help you fall (back) asleep 11) At bedtime, think of things you're grateful for

[@akanshaprajapati701]

It was really helpful , thanks 🥰

[@toriwolf5978]

Where the heck do you buy mouth tape?

[@DemetriPanici]

I’ve been doing a 3 step approach to getting better sleep. 1. Light yoga’s 2. Reading. 3. Meditation. After these I sleep like a baby

[@alyjacobsen]

I haven't done it lately, but reading made a huge difference in my quality of sleep. Like Tom said, I couldn't read books with a lot of action or violence because it would keep me up the entire night.

[@DemetriPanici]

*“Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves.” - Edwin Way Teale*

[@kokoslifediary]

My tip to have a great sleep is not to worry that you would not have a good sleep when you go to bed. Working on my thoughts/mind was the biggest lesson I learned. Changing it from being stressed out to only being aware tremendously helps me

[@brandondelahoussaye8323]

This was badass.. really enjoyed this video man. Thanks

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[@alexandermkama8903]

Much needed this, been having trouble sleeping lately

[@epic-playlists]

Great tips! I agree with everything you said! Can't wait to share this with my family. Especially the part about gratitude!

[@barbaraschultz1442]

Tom! So glad you did a video on this! Sleep is mental health which nobody gets anymore and we realized this during Covid quarantine

[@vsnowneup.2166]

I just love this man. You're doing tremendous work to enlighten people. I'm 27 right now and i want to see your video till i die. 🙏 Learning never stops. ❤️

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[@Paradys8]

Great info. Thank You very much

[@Tara0401]

Thank you so much for sharing this! I really need it and will start using it! 🙏💯❤

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[@matthewmadonna6943]

I love how self aware you are and you’re quirks are lovable too ~ well done on the ending too. Hilarious

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[@cristianalmonacid9349]

Your the best, your tips are amazing thanks so much !!! the world needs more people like you

[@lilamnbdh967]

Goodmorning Tom, wow you’re really amazing 🙏❤️!! Thank you for sharing this special episode .

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[@soumi3885]

That's it 👏 you summarised every necessary point that can help all of us 😁 thanks a bunch for your efforts 🍀💕

[@patricklovell34]

That's so awesome the tape method for breathing through the nose. I normally breathe in a meditative state when I can't sleep by focusing on the air coming in cool and leaving the body hot. Seems to work every time. I also read 10 pages of a book to clear my mind followed by thinking about the things I grateful for and the tasks I'm proud I completed followed by prayer.

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[@lucreziamorganti9115]

Amazing and very useful video!! Thank you!!👍👍👍👍

[@vitalrestandrecoveryclinic7752]

Fascinating. Ive really been struggling w insomnia lately and CAN NOT figure it out. I used to get out in the sun 1st thing and recently I started waiting until the afternoon when its warmer. Im definitely going to try changing it back. Thank you!

[@michellebaker10work]

😊😊What a helpful video! Thank you. I love the idea of pulling the covers over your head to block everything out. Doesn’t that make it a bit difficult to breath?

[@mithunraj1238]

This is so coincidence tom, I was just talking to my sister about sleep routines and she gave me an idea that while you sleep think about your childhood, how things used to be, also think about how you used to walk through each room, the things you did. basically, it's just going through your childhood times and the good part is it works.

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[@estoy1732]

Thanks 😊

[@4D5D369]

That's nice only if one had a good childhood

[@elvisacope4783]

Thank you for this wonderful video.

[@rebella5769]

Thanks a billion for this info...A Las...sleep info that's doable..I always felt that I wanted to keep working..the kind of work that actually relaxes me..This was GREAT!!!!

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[@johnparayno6658]

Thank you for sharing this sir Tom!

[@shahinahaq8587]

Thank you for this video. Please do a video as how to control anxiety.

[@silviagomez996]

Great video!! I was impressed by the habit to sleep covering the head. I did it since childhood. I changed it recently because I wanted to make sure I was breathing a better quality of oxygen while sleeping.

[@dtla5052]

Breathing exercises, specifically the Oxygen Advantage have helped my sleep tremendously. 9 years of horrible sleep and insomnia. Anxiety. Agitated mind, over excited mind. I hope one day he has Patrick McKeown on the show. His information has helped me more than anything else. Wim Hof has been on the show with his breathing technique but The Oxygen Advantage breathing can be used at any moment

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[@hipsterreligion4512]

TY for this Tom! Be blessed!

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[@breanascheckwitz4549]

This was so helpful!

[@thoruramconsulting]

I actually can't get enough sleep, lol. Was talking to a friend today and mentioned how I sleep (like a rock) for 8 hours straight every night, then wake up and have to rest for a few hours around 10 am every day, then a few more hours in the afternoon. Broken brain, man. Very good to see you promoting good sleeping habits.

[@mrrishibhatia]

Your content is amazing. Please keep goining. Do you recommend any fitness trackers for tracking sleep oura/bio strap/ Apple Watch .

[@swaha55]

Thank you for this very clear well organized video about sleep which is so important and can be so elusive. What brands of blue blocker glasses do you think are the best or do you think most of them are basically the same.

[@peckpeckahson3005]

Please don't encourage him to put any more god damn ads in his videos

[@EmpressLilith222]

I consider myself lucky for having no issues sleeping. I sleep for about 8-9 hrs every night and fall asleep within 5-10 minutes

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[@adamstark4518]

cool routine thanks 😊

[@leadimentoobrien1221]

U do so much good. Thank u.

[@Joefest99]

I need this so bad! Thank you Tom!

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[@bernardom3]

Could you talk more about your food habits Tom? btw thanks for all this videos really helpful

[@ligiasommers]

Super fun and helpful 🙏🏻🌹

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[@niman6505]

Thank you very much Tom!

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[@Kzi83]

Thank you Tom for this short and sweet video 🙏. I am really surprised to learn that you manage a 90+ hour work week. How do you manage a work-life balance with the equivalent of having two full time jobs? Forgive me if you have already explained this elsewhere.

[@delmiperez5112]

Tom sleeps with his glasses on haha. Great video and Great content as always, so powerful!

very very cool tips! Thanks a lot for sharing!!! I would be a bit worried to find someone fully under a blanket with their mouth covered with tape listening a fiction story but HEY - whatever works, right!!!

[@franklynmanuel]

Glad tl see you have shared everything you know in one video

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[@karenherbert1410]

I have always loved the feeling of a blanket over my head while lying down to sleep- it's very soothing. The problem I have is, I find it difficult to breathe well enough. Even with a light 100% cotton sheet. How do you make sure to get enough oxygen/airflow?

[@ethanhurst3279]

if you pour water over it while you are under it will redirect the airflow and set you up for a night of great sleep

[@gezzapk]

just leave your face uncovered

[@rene6393]

I took all the notes and will try your routine for atleast 1 week. First night is today, lets go! :)

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[@ShalomSimplified]

My husband's digestion is not good and he is a very sensitive sleeper, so we go for a minimum of 4 hours between finishing supper and going to bed. We also do intermittent fasting, but he has an easier time going between rising and breakfast than having his long break after supper. I think I'd prefer the reverse, or else a balanced length of time between both. But I will say that I am usually just starting to get hungry when we go to bed and I have gotten used to going to bed with that feeling (I've usually already brushed my teeth). It goes away after a while and doesn't stop me from falling asleep. My big problem is a form of insomnia that causes me to wake early, even though I don't have trouble falling asleep. But it just so happens that heavy manual labour during the day works to reduce this just as it helps you fall asleep in the first place. I think my best sleep was when I was setting up the cement brick retaining wall around our garden when we expanded it. I had great muscles, too, haha. Of course, they're gone now because housewife isn't a physically demanding job for the most part (endurance, yes, but not strength). But I can certainly confirm the efficacy of exercise! We do most of the other things on this list. :)

[@Pyrochik2]

The calm app and audible both help me sleep. My problem is sometimes I am so interested in the book that when I fall asleep my body wakes me up to hear the story. I will try that volume trick and hope that solves that issue.

[@fadumoali5027]

Many thankz

[@petemarkey626]

There is a degree of natural resistances to sealing the lips up. I tape, but place the tape vertically anchoring beneath the nose and then under the chin. This informs my brain that i'm keeping my mouth shut rather than lips sealed. It also mean that i have the option to take air in through my lips if required or desired with small effort. I find this much more relaxing than lip taping but still works well.

[@jillwagner7118]

All great tips! The separate blanket idea-yes!!

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[@solomonasine]

That’s a damn creative routine. Thumbs up 👍🏽 Tom

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[@scottbaer2802]

Excellent advice and a couple I hadn't tried to help with my chronic insomnia.. The one I was shocked about though was the wifi/bluetooth headphones as apparently it can possibly lead to a radiation cancer risk.. Would love to find that's a load of bullhockey as bought myself a headband headphone and was helping but then came across article after article on the negatives and stopped.. often think those of you that are quite successful, surely are fully educated as to any side effects that can wipe you out and this could be bs..

[@oscarpalacios7198]

Thank you

[@nasirhurrah4177]

Thanks for this

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[@holadonkey]

is the surgical still on in the morning ?

[@alyjacobsen]

Thank you for this video! This video inspired me to focus on my sleep routine, specifically what I do before I go to sleep. I like setting rules for myself, so I think I'm going to start with these first and add more as I adapt to this new routine: 1. Turn off electronics after 10PM. 2. Stop drinking water 3 hours before I go to bed. 3. No caffeine after 3 PM. The third rule is going to be the most challenging. I love coffee and tea way too much lol.

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[@mysterical-]

If you're struggling there should be a way to set your devices to automatically shut down at a specific time of day. With water, you could have a big clear bottle which encourages you to drink the recommended amount. I find that I challenge myself to drink it all so I'm never inclined to drink later on. lol I love my coffee too, I'd try substituting with herbal tea or decaf to make it less challenging. Whatever plans you intend to make, I wish you good luck!

[@McGruderD12]

You forgot to turn all the lights off…great video lol

[@martashea159]

I do the same thing of listening to a story for sleep! It does help. It has to be interesting or else my thoughts take over.

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[@Emar1962]

I wake up at 4:45 am and I’m at work at 6:30 am inside of a building. It’s still dark when I get to work so unable to get any sunlight in am. Do blue light lamps work?

[@Janetmouse]

Does Lisa keep the same schedule and routine and what do you do when you go out to dinner parties? Thanks Tom!

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[@VeganAzure]

😀 thank you 🕊🌷 Before I’m going to sleep I unplug all outlets in my room and turn the Wi-Fi off

[@jenniferspangenberg4446]

If you wake at 3:30 Am how do you get that morning sunlight first thing? I wake early too and always wondered this

[@dmt3755]

I see ya From Morocco, you are awesome, dude

[@dmoon9037]

19:35 it makes sense - narrative is linear, problem solving is (often) nonlinear

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[@joylee202]

Tq for sharing

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[@brucestuart9947]

I find putting on a pod cast has the same effect on me when I wake in the night. Knocks me out every time.

[@christiaan4music]

The tape was new, I'm gonna try it. :) Unfortunately I can't make those bed times and rising times due to work and kids but speaking from experience, all the other stuff works really well. I also sleep with earplugs (less noise in case I do go to the bathroom at night, easier to stay in that zombie mode).

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[@rebella5769]

How long is a good amount of time outside, first thing in morn..is 5 minutes enough???

[@jenniferlynch1520]

I’ve said for years the secret to a happy marriage is you’re own blanket! Lol. It works

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[@Valhalla.Studio]

lol it's 2am for me atm and I see this notification pop up haha.

[@bobmintz214]

How do I get blue light glasses

[@nocando89]

Anyone have recommendations for bluelight blocking glasses under $40

[@angorkornai-kwade1292]

Love it!

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[@analogblues9606]

Awesome Tom!

[@mrGapMan1]

No wonder he's successful, he's extreme compared to an average joe.

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[@margaretsearle5173]

@ Darren Tims, @ Jen Lund Yes, at sunrise & sunset for sungazing sounds safer, but still be careful -- eyesight is precious! I wonder why you are doing it - what are the benefits?

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[@ing2864]

I can recommend the podcast Nothing much happens. Stories that allow me to fall asleep in seconds. No loud anything

[@HALKVLOGS]

If you are reading this, you will achieve everything you have been praying for. I believe in you. Just never stop trying. You can do it! I’m rooting for you ❤️🥺

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[@aysanyousefi3680]

Super inspiring

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[@Rudechal]

Excellent video I do every of them PLUS one more: I sleep with the WINDOW WIDE OPEN, even in winter. The reason why is in the books of Wallace WATTLES

[@jimihendrixx11]

Science of getting rich? Whats the reason please?

[@Rudechal]

@@jimihendrixx11 Wattles has 5 tiny books, I consider them as "Master pieces". On the subject of health and breathing they are: "The Science of Being Well" chapters 14, 15. "The New Science of Living and Healing"

[@jimihendrixx11]

Found it. Makes sense. We sleep best with adequate circulation. + For brains & nervous system.

[@bernieranthony]

Whats your opinion on nft right now?

[@justinmanning]

A person who has the potential to attain spiritual enlightenment!

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[@alexanderbacharyshvili4719]

Hey Tom, I have some allergies, you couldn't tell me what air filters you use in your bedroom, could you? I wonder when you go to bed if the last time you drink is 2 pm

[@iameman8346]

I once had an Android phone, and when you set an alarm it tells you how many hours left till you wake up. It was a nightmare! I had sleep anxiety.

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[@YaelKaner]

I know right!!!

[@mysterical-]

Same!! Now I just set an alarm to sleep and let my body do the waking.

[@lauraeshpeter1204]

I’ve been listening to my audio books when I wake up in the middle of the night for many years, it stops my “stinking thinking”.

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[@willietheron2717]

Im greatful that I have absolutely no problem with bedtime, I go to bed when Im tired, wake up when Im rested. For me thats between 5 and 7 hours. When I go to bed and I sleep, I really sleep, I can shut my mind off completely. On the odd chance that I cant it means Im not tired, id get up for an hour or two, Even if its 2 AM, This hardly ever happens. I sleep through. When i wake, I generally wake fast, I dont have that sleepy death about me. And dont do stuff like coffee. I can be in some deep sleep (Afternoon), get a work call Answer, talk as if i never slept, be perfectly aware of whats going on, drop the phone and be out in seconds. I need to sort a lot of things out for myself, but Im very glad that sleeps in a good place, but still like to see if I can better things. Im just really really good at shutting down my thoughts. I know how to think about literally nothing. But I can also burn through a textbook in a afternoon and understand it. Think thats partly why, when im done with a day my mind is done. But its not as simple. I can have a day filled with nothing and still when Its time to sleep, its pretty solid.

[@thechancellor-]

To the *incredible person* that's seeing this, I wish you all the best in life❤ don't ever blame yourself, accept things and go forward. Your smile is precious and the keys to a happy life is in your hands.

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[@PayperStacks]

Wow the universe is trying to tell me something cause I been trying to get the best sleep and BOOM.. 💪🏽

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[@Zenigma217]

I fell asleep listening to this at point he talks about time of meals and intermittent fasting! Lol!

[@kayjandik7305]

Binaural frequency music works great for me instead of a story. I pick one that are 8 hrs or longer.

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[@vrlchebolu]

Oh man.. you are a productivity machine. When and how do you spend time with your family?

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[@neildesouza6603]

Back in India I used to sleep for like 7 hours no alarm clock and ever since I've come to Canada I'm sleeping like 9 and a half hours I have no clue why this is happening.

[@DJSTOEK]

🖤

[@dmoon9037]

23:35 the profundity of TB not talking really plays, lol

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[@thejenstevie]

With all the amazing guests on his show, Tom has not heard of sungazing yet? Life is good, never stop learning.

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[@margaretsearle5173]

@Jen Lund What exactly do you mean by sungazing? Looking directly at the sun can (does?) damage your eyesight, check Wikipedia! There is a method to look through CLOSED lids at the sun, turning your head from side to side, to allow sunlight to stimulate the eyes. (See the work of Meir Schneider)

[@thejenstevie]

@@margaretsearle5173 kzbin.info/www/bejne/j3qmXo14mJdrqbM it is an ancient Indian practice, safe to do at sunset and sunrise. Has tons of benefits.

[@j.adacher737]

If you work until depp evening, it is a lil bit hard

[@annonymous9063]

These NFTs are Legendary, Heroic and Relentless just like their Founders. That's Key! All in.

[@MastersZone1122]

Nice☺️

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[@Butterfly-1028]

Taping your mouth shut?! - NOW I'm really getting claustrophobic !! 🤣

[@TomWang]

What’s your oura ring score :p

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