How I Improved My Sleep
Summary
TLDRDieses Video-Skript bietet einen detaillierten Leitfaden für die Verbesserung der Schlafqualität. Der Sprecher teilt sieben bewährte Methoden, die sein eigenes Schlafen erheblich verbessert haben, darunter das Weglassen von Schlaftrackern, die Einhaltung einer Eliminationsdiät, die Erfüllung von Arbeit, die Schaffung einer sicheren Umgebung, die Nutzung von Klimaanlagen, Mundschleifen, Ohrstöpseln und weißem Rauschen. Er diskutiert auch Methoden, die für ihn nicht funktioniert haben, wie Morgensonne, Meditation, Yoga, Dampfbad oder Bad vor dem Schlafengehen, sowie verschiedene Schlaf-Nahrungsmittel. Der Fokus liegt auf praktischen und erprobten Tipps, die einen signifikanten Einfluss auf die Schlafqualität haben können.
Takeaways
- 🙏 Kein Dank an Klickbait-Videos: Der Autor des Guides betont die Bedeutung von echter Bildung gegenüber kurzen, auf Klicks ausgelegten Videos.
- 🛌 Schlafverbesserungsergebnisse: Der Autor teilt seine persönlichen Erfahrungen, die sieben Dinge, die seine Schlafqualität verbessert haben, und verspricht, dass sie sofort Wirkung zeigen.
- 📈 Langfristige Schlafverbesserung: Der Autor hat seit 2021 an seiner Schlafqualität gearbeitet und hat ein Protokoll entwickelt, das für ihn funktioniert.
- 📊 Schlaftracker-Kritik: Der Einsatz von Schlaftrackern hat den Autors Schlafversuch erschwert, da er sich zu sehr mit den Daten und der daraus resultierenden psychologischen Belastung auseinandersetzen musste.
- 🍽️ Eliminationsdiät: Durch eine strenge Ernährung, die nur Fleisch, Eier, Käse, Honig, dunkles Schokolade und Proteinpulver umfasst, hat sich der Autor ein besseres Schlafbild und weniger Notizen bei Nacht verschafft.
- 🔥 Wiedererlangung von Morgenstärke: Durch die Umstellung auf eine low-carb-Diät kehrte die Morgenhärte zurück, die der Autor seit dem Alter von 21 Jahren vermisst hatte.
- 🛠️ Erfülleres Arbeiten: Der Autor glaubt, dass das Arbeiten an einer erfüllenden und bedeutungsvollen Aufgabe das Schlafen verbessert, da es dem Körper signalisiert, dass man auf einer richtigen Lebensspur ist.
- 🏠 Sicherheit und Schlaf: Die Räumlichkeiten, in denen man lebt, können einen Einfluss auf die Schlafqualität haben, insbesondere wenn man in städtischen, unsicheren oder unangenehmen Umgebungen lebt.
- 🌡️ Klimaanlage: Die Verwendung einer Klimaanlage, besonders in heißen Sommermonaten, hat den Autors Schlaf erheblich verbessert.
- 🤐 Mundschluss: Durch das Abdichten des Mundes mit Hilfe von Klebeband wird das Nasenatmen gefördert, was zu einer besseren Schlafqualität beiträgt.
- 🎧 Ohropläste und weißer Rauschen: Ohropläste und weißer Rauschen helfen, Geräusche zu reduzieren, die den Schlaf stören könnten, und bieten eine stabile Hintergrundgeräuschkulisse.
Q & A
Was ist das Hauptthema des Skripts?
-Das Hauptthema des Skripts ist die Verbesserung der Schlafqualität durch die Umsetzung von sieben spezifischen Strategien, die vom Autor erfolgreich angewendet wurden.
Welche Bedeutung hat die Meinung des Autors über kurze Clickbait-Videos im Vergleich zu seinem langen Guide?
-Der Autor lobt das Publikum für die Auswahl seines langen, ungeschnittenen Guides, da dieser echte Bildung bietet und nicht nur auf Klicks und Aufmerksamkeit ausgerichtet ist, im Gegensatz zu vielen kurzen Clickbait-Videos.
Was verspricht der Autor in Bezug auf die Wirksamkeit der in seinem Guide vorgestellten Schlafverbesserungsmethoden?
-Der Autor verspricht, dass die sieben in seinem Guide vorgestellten Methoden sofort wirksam sind und er selbst spürte eine Verbesserung bereits in der ersten Nacht, nachdem er sie angewendet hatte.
Was war das Hauptproblem des Autors mit Schlaftrackern?
-Der Autor fand, dass Schlaftrackern seine Schlafqualität verschlechterten, da er sich über die Daten aufregte und psychologisch unter Druck geriet, was zu schlechteren Schlafzyklen führte.
Was ist das Konzept hinter dem 'Elimination-Diät', das der Autor beschreibt?
-Die 'Elimination-Diät' beinhaltet das Essen von nur wenigen Nahrungsmitteln wie Fleisch, Eier, Käse, Honig, dunkles Schokolade und Proteinpulver, was dem Autor helfen soll, seine Schlafqualität und allgemeine Gesundheit zu verbessern.
Wie bezeichnet der Autor das Konzept, bei dem man auf die Erwartungen der Eltern nicht eingehen sollte, um sein eigenes Leben zu führen?
-Der Autor nennt das Konzept 'Live as if your father were dead', was bedeutet, dass man unabhängig von den Erwartungen seiner Eltern leben sollte, um ein authentisches und erfüllendes Leben zu führen.
Was sind die sieben Schlafverbesserungsmethoden, die der Autor im Guide vorstellt?
-Die sieben Methoden sind: 1) Aufhören, Schlaftracker zu verwenden, 2) Elimination-Diät, 3) Erfülleres Arbeiten, 4) Sichere Umgebung, 5) Klimaanlage, 6) Mundtape und 7) Ohroplatten und weißer Rauschen.
Was ist der Grund, warum der Autor glaubt, dass das Arbeiten an der richtigen Sache und das Ausführen von Tiefenarbeit die Schlafqualität verbessern kann?
-Der Autor ist der Meinung, dass das Arbeiten an der richtigen Sache und das Ausführen von Tiefenarbeit den Menschen eine Sinn der Erfüllung gibt, die zu besserem Schlaf führt, weil sie sich am Ende des Tages wertgeschätzt und erfolgreich fühlen.
Was empfiehlt der Autor, um den Schlaf in der heißen Sommerzeit zu verbessern?
-Der Autor empfiehlt die Nutzung einer Klimaanlage oder eines tragbaren Luftkonditionierungsgeräts, um die Temperatur im Schlafzimmer zu regulieren und somit den Schlaf zu verbessern.
Was sind die Erfahrungen des Autors mit Mundtape während des Schlafes?
-Der Autor berichtet, dass das Benutzen von Mundtape dazu beigetragen hat, seinen Schlaf zu verbessern, indem es ihn gezwungen hat, durch die Nase zu atmen, was zu einer besseren Schlafqualität und einer besseren Gesichtsform führte.
Was sind die Erfahrungen des Autors mit Ohroplatten und weißem Rauschen?
-Ohroplatten und weißer Rauschen haben dem Autor geholfen, leichte Geräusche, die ihn sonst aufwecken würden, zu übertönen und somit seinen Schlaf zu verbessern.
Welche Supplements hat der Autor ausprobiert und was war das Ergebnis?
-Der Autor hat verschiedene Schlaf-Supplements ausprobiert, darunter auch Tee, und fand, dass sie in der Regel seine Schlafqualität verschlechterten, sodass er keine von ihnen empfiehlt.
Was sind die Erfahrungen des Autors mit Meditation, Yoga und Sauna vor dem Schlafengehen?
-Der Autor hat festgestellt, dass Meditation, Yoga und Sauna vor dem Schlafengehen für ihn nicht zu einer besseren Schlafqualität geführt haben, sondern in einigen Fällen sogar zu schlechterem Schlaf geführt haben.
Wie beurteilt der Autor die Bedeutung von Morgensonne für die Schlafqualität?
-Der Autor hat seine Schlafqualität nach der Morgensonne gemessen und festgestellt, dass sie keine signifikante Verbesserung gebracht hat, obwohl dies von anderen als vorteilhaft dargestellt wird.
Was sind die persönlichen Erfahrungen des Autors mit hochwertigen Schlafmatratzen und -geräten?
-Der Autor hat hochwertige Schlafmatratzen und -geräte ausprobiert und festgestellt, dass sie in seiner Erfahrung nicht so effektiv waren wie einfachere Lösungen wie eine tragbare Klimaanlage.
Was sind die Faktoren, die dem Autor zufolge die Schlafqualität verbessern können?
-Laut Autor können die Schlafqualität verbessert werden durch das Aufhören des Benutzens von Schlaftrackern, die Einhaltung einer Elimination-Diät, das Finden und Ausführen von erfüllerem Arbeiten, das Schaffen einer sicheren Umgebung, das Benutzen einer Klimaanlage, das Benutzen von Mundtape und von Ohroplatten und weißem Rauschen.
Outlines
📚 Selbstverbesserung durch besseren Schlaf
Der Sprecher beginnt mit einer Anerkennung für das Anklicken seines Guides, der sich von kurzen, clickbait-ähnlichen Videos abhebt. Er betont die Wichtigkeit von echter Bildung und kritisiert, dass viele Self-Improvement-Videos eher auf Klickraten ausgelegt sind. Sein Versprechen ist, dass die sieben im Video vorgestellten Methoden, die für ihn zu einer Verbesserung des Schlafes beigetragen haben, auch für das Publikum sofort wirksam sein werden. Er teilt mit, dass er seit 2021 seine Schlafqualität verbessert hat und nun ein Protokoll hat, das für ihn funktioniert. Zudem gibt er einen Tipp, wie man schnell einschläft: das Lesen auf einem Kindle bis zum Einschlafen, was für ihn zuverlässig funktioniert.
🛑 Kein Einsatz von Schlaftrackern
Der Sprecher diskutiert seine Erfahrung mit Schlaftrackern wie dem Aura Ring oder Whoop Tracker, die für ihn das Schlimmste für seinen Schlaf waren. Er argumentiert, dass die Fixierung auf die Daten und die psychologische Belastung, die diese Tracker mit sich bringen, sein Schlaf beeinträchtigen. Er empfiehlt, diese Geräte nicht zu verwenden, wenn man ähnliche Probleme hat und stattdessen einen starken Willen zu entwickeln, um trotzdem fit zu bleiben, auch wenn die Daten dies nicht bestätigen.
🥩 Einführung in die Eliminationsdiät
Der Sprecher schildert seine Erfahrung mit einer Eliminationsdiät, bei der er hauptsächlich Fleisch, Eier, Käse, Honig, dunkles Schokolade und Proteinpulver isst. Er berichtet, dass diese Diät zu einer besseren Schlafqualität und weniger Notwendigkeit, nachts aufzustehen, geführt hat. Zudem kehrte sein Morgenergus zurück, was er als Zeichen für eine verbesserte Gesundheit und höhere Testosteronwerte interpretiert.
🔨 Erfülle deine Arbeit
Der Sprecher vertritt die Ansicht, dass die Qualität des Schlafes mit der Erfüllung im Berufsleben zusammenhängt. Er argumentiert, dass Menschen mit einem beruflichen Ziel und einer erfolgreichen Karriere besser schlafen als jene, die in unsichere oder unfulfillende Arbeitsumgebungen sind. Er fordert die Zuhörer auf, ihren Eltern gegenüber zu bestehen und ihr eigenes Leben zu leben, auch wenn es Konflikte geben sollte.
🏡 Schaffung einer sicheren Umgebung
Der Sprecher beschreibt seine persönliche Erfahrung mit Angst in städtischen Umgebungen und wie diese seinen Schlaf beeinträchtigt. Er diskutiert das menschliche Bedürfnis nach Sicherheit und wie das Fehlen dieser in städtischen Zentren zu Schlafproblemen führen kann. Er teilt mit, dass er in ländlichen Gebieten besser schläft und empfiehlt, bei der Wahl des Wohnorts auf die persönliche Sicherheit und den Schlafzustand zu achten.
🌡️ Nutzen von Klimaanlagen
Der Sprecher empfiehlt den Kauf von Klimaanlagen, um die Schlafqualität in heißen Sommermonaten zu verbessern. Er teilt seine persönlichen Erfahrungen mit tragbaren Klimageräten und betont, dass diese ein einfaches und kosteneffektives Mittel sind, um den Schlafkomfort zu erhöhen, insbesondere in Regionen mit extremen Temperaturen.
🤐 Mundschluss für besseren Schlaf
Der Sprecher bespricht das Konzept des Mundschlusses während des Schlafes, um eine nasale Atmung zu fördern. Er empfiehlt das Kauf von micro pore tape, um den Mund zu verschließen und die Atmung durch die Nase zu erzwingen. Er erklärt, dass dies nicht nur zu einer besseren Schlafqualität, sondern auch zu einer besseren Gesichtsform führen kann.
🎧 Ohrstöpsel und Rauschen für einen ungestörten Schlaf
Der Sprecher erklärt, wie Ohrstöpsel und Rauschen dazu beitragen können, den Schlaf zu verbessern, indem sie einen hohen Grundpegel an Hintergrundgeräuschen schaffen, der es schwieriger macht, durch plötzliche Geräusche geweckt zu werden. Er teilt, dass er selbst sehr anfällig für Geräusche ist und wie diese Methoden zu einer Verbesserung seines Schlafes beigetragen haben.
📝 Zusammenfassung und persönliche Ansätze
Der Sprecher fasst die sieben Schlafverbesserungsmethoden zusammen, die er im Video vorgestellt hat, und betont, dass jede von ihnen für ihn wichtig war. Er diskutiert auch Methoden, die für andere möglicherweise wirksam sind, aber für ihn keine Verbesserung gebracht haben, wie z.B. Morgensonne, Meditation, Yoga, Dampfbad oder diverse Schlaftabletten. Er ermutigt die Zuschauer, die sieben Methoden auszuprobieren und schließt mit einem Aufruf, um seine E-Mails mit geistigerem Inhalt zu abonnieren.
Mindmap
Keywords
💡Schlafverbesserung
💡Schlaffolgen
💡Schlaffortschritt
💡Eliminationsdiät
💡Schlaftracker
💡Psychologischer Glaube
💡Erfüllende Arbeit
💡Sichere Umgebung
💡Klimaanlage
💡Mundtape
💡Ohrstöpsel und Rauschen
Highlights
Respekt vor Ihnen für den Klick auf diese unbearbeitete, lange Anleitung, die an Dopamin knapp liegt, anstatt auf kurze Clickbait-Videos.
Die sieben Dinge, die heute besprochen werden, haben wirklich einen Unterschied gemacht und spürbar Ergebnisse in der ersten Nacht gebracht.
Der Autor hat seit 2021 seine Schlafqualität verbessert und hat ein Protokoll entwickelt, das für ihn sehr gut funktioniert.
Das Lesen auf einem Kindle hilft dem Autor, schnell einzuschlafen, selbst wenn er nicht müde ist.
Der Autor nutzt seit 2021 einen Schlaftracker nicht mehr, da diese seine Schlafqualität verschlechtert haben.
Ein Eliminationsdiät kann dazu beitragen, die Schlafqualität zu verbessern, indem man nur bestimmte Nahrungsmittel zu sich nimmt.
Ein erfüllender Beruf kann die Schlafqualität erhöhen, da Menschen mit einem Ziel und einer abschließbaren Arbeit besser schlafen.
Eine sichere Umgebung ist entscheidend für einen guten Schlaf, insbesondere wenn man in städtischen Gebieten lebt.
Klimaanlage kann in heißen Monaten dazu beitragen, die Schlafqualität zu verbessern, indem sie die Temperatur im Schlafzimmer reguliert.
Mundtape fördert die Nasenatmung, was zu einer besseren Schlafqualität und einer besseren Gesichtskontur beiträgt.
Ohrstöpsel und weißer Rauschen können dazu beitragen, leichte Geräusche, die einen aus dem Schlaf wecken könnten, zu übertönen.
Morgensonne scheint für den Autor keine signifikante Verbesserung der Schlafqualität zu haben.
Meditation vor dem Schlafengehen hat für den Autor keine positiven Auswirkungen auf die Schlafqualität gehabt.
Gewichteeübungen oder Yoga vor dem Schlafengehen haben für den Autor keine verbessernde Wirkung auf die Schlafqualität.
Saunen oder kalte Duschen vor dem Schlafengehen haben für den Autor keine signifikante Verbesserung der Schlafqualität gebracht.
Die meisten Schlaftabletten und -zusätze, die der Autor ausprobiert hat, haben seine Schlafqualität verschlechtert.
Tee, einschließlich Kamillentee, hat für den Autor keine positiven Auswirkungen auf die Schlafqualität gehabt.
Transcripts
let's begin this guide on how I improved
my sleep let's go first of all respect
to you for clicking on this unedited
long guide which has low dopamine
instead of all of the short clickbait
videos that you could have clicked on
because this is real education and as
you know a lot of the YouTube videos
even for self-improvement diet Health
all of that stuff a lot of it's been
made for the the uh Creator to just
[ __ ] Yap and hopefully get views for
their business rather than actually
aligned to your results I'm just trying
to make videos that get you a result and
I'm hoping that that eventually becomes
the trend and I get more views for this
in the future but for now hopefully this
makes you better at sleeping so here's
the promise that I've got for you today
I'll walk you through everything that
actually worked for me in terms of
improving my sleep because a lot of
things just wasted time but the seven
things we're going to talk about today
genuinely made a difference on the first
night you know how like you've heard
from doctors like oh yeah this thing
could help and this thing can make you
healthier but you often don't really
feel it these things I felt on the first
night that it happened so I'm hoping
that you'll literally be implementing
some of these like tonight and you'll
think oh [ __ ] like oh it really worked
in like literally less than 24 hours of
watching this video why should you
listen to me well I've been improving my
sleep since 2021 so it's been just under
3 years now probably around 2 and 1/2
years and I finally got a protocol that
works really well for me I sleep
amazingly with no problems I fall asleep
very very quickly and I stay asleep till
4:00 a.m. that's when I wake up so I
wake up at about 4: and this is my my
first ever or my sorry my second uh
night ever tracked with a sleep tracker
where you can see that it was just trash
and this wasn't a special night I just
showed you this see this graph up here
you can see that relatively it's the
same right I didn't particularly choose
a special night where it was like
particularly bad or anything this is
really what my sleep used to be like
there has real [ __ ] data to prove to
you like my sleep efficiency was
probably the lowest you've ever seen in
anyone look at that I was in bed for
just under 10 hours and I only got 5 and
1/ half hours of sleep I used to wake up
with anxi y nightmares sweats everything
like weird [ __ ] I used to just have my
sleep was terrible and now this was this
year January this is one of the best
days so I won't let see this is like not
exactly of total outlier but obviously
I've chose like a good day to show you
where um I got the little crown and I
got 84 sleep there so uh significant
improvements uh one thing that I didn't
write down which I just thought of and I
might forget if I go forward the the
thing of uh how I fall asleep fast in
cases you're wondering is I read so I
got a Kindle Amazon Kindle I put it on
some of the lowest brightness and once
I'm fully ready and I'm literally in bed
eyes um lights off everything you know
alarm set and everything with complete
darkness I'll read on this till the
point that my eyes will literally fall
asleep that's when I press the power
button and put this to the side that's
my secret trip on how I fall asleep fast
every single night with no fail even if
I'm not feeling sleepy 10 minutes of me
lying down reading this I'm out every
single night it's perfect bro so if
you're you're someone who struggles to
fall asleep fast go give that a try
reading not even trying to fall asleep
like I genuinely want to read more and
I'm like interested in the book but it
just perfectly puts you to sleep so much
more I don't know how people will get
into bed and like go on their phone or
like just try and sleep I've always done
that and I've always slept so well so
about me my name is Hamza my current
mission is to educate 10 million men I'm
basically learning out loud as I go
through my own Journey so you can use
what's helpful on my channel and let go
of the rest subscribe to these uh
educational guides to get the on your
homepage instead of all the clickbait
entertainment Style videos and also if
I've already changed your life then what
you can do is go leave a comment below
right now with your story of how you got
on to self-improvement because you might
Inspire another guy you might end up
getting a lot of likes and stuff which
could be kind of fun the top Link in the
description is my email list if you just
go click that right now you can sign up
and you get massive emails like this is
cut off but it's massive emails like
guides that I've written I've personally
written no ghost writer on um things
like how to go speak to girls in public
how to build muscle how to be more
focused all that good stuff so if you
enjoy reading you might want to go sign
up to that let's begin so there's seven
things that I've done to improve my
sleep number one I stopped using sleep
trackers number two Elimination Diet
number three fulfilling work four safe
environment five air conditioning six
mouth tape seven earplugs and white
noise let's go through them and we'll go
through with stopped using sleep
trackers getting an aura ring/ whoop
tracker is probably the single thing
that made my sleep worse you know know
the single biggest like action that I
took to to ruin my sleep was getting one
of these trackers not because the
tracker makes your sleep worse because
I'm the kind of guy who obsesses over
the data feels bad about it and then
gets like you know psychologically
[ __ ] up going to sleep and adding a
lot of pressure to it so if you're
anything like me you might not want to
be tracking your sleep which I know that
it's this cool little technology and
it's so cool to like see the numbers and
everything but it made my sleep worse
for literally years so I got the aura
ring at the end of 2021 and that's like
before that point I always thought I
slept fairly well because I had such
good habits I didn't drink I didn't
smoke I ate relatively clean I went to
sleep at the same time every day and
like all of that stuff so I always had
the belief that I had pretty good sleep
and the first night that I checked it
and it was all red from that moment for
over a year straight my sleep was trash
but it kept on getting worse and worse
because I was staring at it every single
day it got to the point when I was
waking up and the first thing I would do
as my eyes opened was grabbing my phone
and checking the app and basically like
you know feeling fine but then the app
says I didn't sleep well and then I'd be
like oh yeah yeah yeah I haven't slept
well so my testosterone is going to be
lower today so I'm going to be weaker
today so I shouldn't train today
suddenly I start putting all these
beliefs into my mind playing the story
and as we know like if you've studied a
lot of like psychological research the
beliefs that we have in our mind
actually create a real difference like
there's people who are stressed who have
high cortisol in their blood but they
perform absolutely fine because they
have the psychological belief that
stress is good for them there's people
who have the same level of stress but
have the psychological belief that
stress is unhealthy as we've been told
and they're the ones who die earlier
from the stress if we gave participants
two milkshakes and we tell them okay
this one is a healthy one which is 200
calories and this one is a really
unhealthy one with 700 calories and we
analyze what happens to their blood
sugar levels we would see exactly what
we thought well yeah the the healthier
calorie has healthier Shake has like a
healthier impact on the body and the big
fatty sugary Shake has a different
impact it was the same milkshake there's
literally studies that have proven like
your psychological belief will change
how many calories your body thinks it's
just taken like this stuff like you you
if you've never heard that before you
probably think I'm bullshitting to go
and search of like the milkshake calorie
study or some [ __ ] by um alyia Kum I
think it's [ __ ] this stuff is so
interesting so basically these truckers
make you a [ __ ] they make you wake up
and go completely the opposite of like
the David Goggins kind of mode what I
wrote here is every great man in history
was sleep deprived you'll be fine every
great man in history didn't have a cute
little tracker to like you know see his
little cute little sleep score or
something it's easier to maintain a
powerful mindset of waking up and be
like come on let's go get it let's train
today even if I'm tired let's go train
today without the data proving you wrong
if you imagine the David gogin kind of
mindset you wake up and you're like come
on let's get after it let's go train oh
I don't really feel like it doesn't
matter let's go anyway your life will
get better if you live like that rather
than the vers like the limp dick version
of you who wakes up and it's like let me
just go check my my little data oh no
like I I will be tired today that's like
you're not going to feel like a strong
man because of that and interestingly at
least for me it didn't help me to
improve my sleep it lowered my sleep
down made me obsessed over it distracted
me from more important things and then
it my sleep only improved once I stopped
using these trackers so if you're like
me don't use them if you're way better
at managing this this kind of stuff then
by all means you can use them I've got
friends who for example track and um
look at the data and it doesn't affect
them in the same way so you need to just
figure out what kind of person you are
but if you've already got one of these
trackers and you check it like every day
and it pisses you off you might be like
me and you might just want to throw that
[ __ ] off and never touch it again
there's been a few times since I stopped
using it that I put it on again and I
caught myself doing the same [ __ ] and I
was like you know what it's just not for
me I just don't care it's not about the
ability to track it's about if you
actually get the real result of
improving your sleep not just tracking
it not just thinking that you know
tracking it is a good thing is your
sleep getting better since the point you
got one of these trackers if the answer
is not a very very clear yes cut it out
of your life now we'll move on to the
Elimination Diet this is the only things
that I eat I eat meat I eat eggs cheese
honey dark chocolate protein powder and
I usually have one banana a day inside
of a protein shake that I have at the
gym and I've never felt better in my
life I seem to need to sleep less whilst
on this diet compared to previous high
carb days so basically this is only
thing I eat right every now and then if
I go on holiday or something yeah sure
I'll eat whatever I want but this is
literally almost every day of the month
this is what I'm eating there's nothing
else I'm not eating bread I'm not eating
pasta I'm not eating rice I'm not eating
vegetables I'm not eating most fruits or
anything and this has made me feel
fantastic basically I started with the
elimination diets just eating meat on
the carnivore diet and I added in one
ingredient at a time and I've still feel
relatively fine so I feel awesome on
this you might not so you can experiment
if you want it's a little bit scary when
you first just start eating meat and
nothing else because you're like wait
all of the the fat doctors told me that
you know meat is really bad and
vegetables are really important and
stuff but then the fat doctors also told
us that cigarettes were healthy that
salt was unhealthy so that that's why I
personally don't trust like whatever the
governments and the doctors say I am my
own experiments and I'll go and like be
the guinea pig and see what happens
so I seem to sleep need to sleep less
previously I was in bed for 10 hours now
I'm in bed for about like 8 8 and a half
so I've just saved like 1 and 1 half
hours a night and I seem to get more
sleep inside of that anyway also one of
the amazing things is I haven't needed
to get up for a piss in the night for
months like for for as long as I can
remember and I'm sure that carbs relate
to this so I'm I'm on a very low carb
diet I probably have like 20 G of carbs
a day almost like like probably a little
bit more than what guys on keto will
have because I have like a teaspoon of
honey which is probably about 10 G and
banana is probably about 20 um but being
on this low carb diet I haven't needed
to get up in the middle of the night
you'll be surprised so if you right now
are someone who gets up in the night to
go to the toilet it could be because
you're on higher carbs than you should
be and if you just lower the carbs just
try it for like 2 days and just see what
happens or or maybe a few days to you
know kind of get accustomed to it you
might just find that you like sleep
through the night and also you you wake
up earlier but you actually feel kind of
energetic so I've saved time and my
sleep inside of the less time is
actually better as well and also this is
the nice one for the boys since getting
onto this diet I got my morning wood
back so when I turned about 21 years old
I just stopped getting morning wood and
I thought that was like what you know it
was supposed to be like I just stopped
it especially when I got into business
and I had more of this energy towards
business instead of you know that horny
teenager lifestyle I just didn't get
morning wood for years like it it was
almost like a rare thing for me to get
my dick still work like if I was about
to have sex I was still absolutely fine
but I just didn't get morning wood I
researched it online and everyone was
talking about like oh yeah it's not
exactly like testosterone you're not
really supposed to get it because it's
if you wake up in the middle of the Rems
no no no no no stop this [ __ ] sciency
[ __ ] just if you've got high
testosterone and you're a healthy man
you'll get morning wood it's simple as
that if you don't have morning wood it's
because something's wrong don't go and
look at all this intellectual research
where people will say actually it's
because of no no no shut the [ __ ] up if
your testosterone's high enough if
you're healthy enough you're going to
get morning wood if you're not getting
morning wood if you want to give this
diet a try for a few days just eat
exactly what's on this list and nothing
more just for a few days and just see
what happens because you might be
surprised that like you need to be in
bed for about 7 and 1 half hours so you
saved a few hours a night your sleep
efficiency is way better and you wake up
with like a [ __ ] like rock heart like
like teenager level dick bro like I'll
have sex and literally still the next
day I wake up with a massive [ __ ]
um [ __ ]
like next one is fulfilling work this is
an interesting one isn't it I always
seem to feel uh to sleep better when I'm
fulfilled with my work and there is
evidence to prove this that people who
have purpose in fulfilling work are
naturally going to feel healthier and
obviously this could be like a
correlation that if you've if you're the
kind of person who has fulfilling work
then you probably are healthier and
eating better as well because if you've
got fulfilling work then you probably
you know higher up in society and
whatever so that could definitely be a
thing but I think most people are simply
either not working hard enough everyone
thinks they work hard but like most
people aren't actually working hard at
all or I'd say the more common thing is
on the right things like if you're let's
let's say I'm assuming you're like a
student if you're watching this right
you're in University or some [ __ ] or uh
in high school or um maybe you're out
out of the education system but you're
like working in some job you don't like
imagine like working all day inside a
place you don't like that you don't want
to be in and then it's like night time
and you're going to sleep thinking like
wait I haven't even like done anything
for my own real goals I didn't want to
be in school I didn't want to be in
University I didn't want to be in this
[ __ ] job that I go work at so of
course you're going to have some weird
[ __ ] up sleep if you don't have
fulfilling work because your body is
literally telling you like get the [ __ ]
up and do something that actually
matters school doesn't matter University
doesn't matter my this career this job
that I'm in doesn't matter there's a
mission that we have inside of us that
we are supposed to like go and create
and work on and when you don't work on
that mission especially as a man of
found that you you start getting really
weird energy like really like like dark
kind of disgusting energy it's like it's
very repulsive to be around for other
men and for especially for women as well
and it's also almost disgusting for you
to be around so when you live like this
you often need to go and distract
yourself with stimulation and like
watching videos like this pretending to
learn instead of actually doing the real
[ __ ] work like this is my fulfilling
work but often I think so many young
people basically they just come on
[ __ ] just that that's it the reason
why is because you're not working on the
right things the reason why I will look
you in the eyes and call you a [ __ ] is
because you're not being authentic
you're being a [ __ ] because your daddy
and mommy told you what to do with your
life you don't want to do that thing
maybe it's University whatever it is and
you're doing it anyway you're doing it
because you're afraid of having an
argument with your
parents the thing thing that you don't
get in your mind right now is that
you're probably having arguments with
them anyway about other
things think about that just for a
second you're trading years of your life
to go and live the life that other
people expect of you instead of your own
life which by the way is the number one
most common regret of dying old
people and you're just willing to spend
years doing what someone else tells you
which you know inside is not right
so can you blame me when I look you in
the eyes and call you a
[ __ ] I'm looking at my 21-year-old self
and calling him a [ __ ] as
well it's a disgrace to go and spend
years of your life living aligned to
someone else's values and not your own
because you're so much of a coward to
disobey your parents because you're
scared that they'll shout at you they're
probably going to shout at you for other
[ __ ] anyway like like your parents
having arguments with you is not going
to change that's the kind of people are
so they're going to have arguments with
you if you don't pursue your dreams for
other [ __ ] or they're going to have
arguments with you if you do pursue your
dreams so you may as well just [ __ ]
pursue your dreams if the arguments are
going to stay consistent no matter what
you choose anyway right so first of all
go and do the thing that you know you
need to go and do so maybe that's
business maybe that's a certain career
maybe that's a certain music or art or
whatever or sport or whatever it is go
all in on that if you have to [ __ ]
jump out of your window to go out like
like I I was speaking to uh a
17-year-old guy and he was telling me
like his parents are forcing him to go
to university but he wants to become a
professional MMA fighter and I told him
like bro go and make the money by
yourself go work some job in secret tell
them you were at the school studying lie
to your parents if you have to this is
it's it's sad advice that I have to give
to lie lying is never good right but
sometimes like some parents are just so
ignorant that they won't listen to this
so I said to him literally like like he
he said you know there'll be problems
they won't let me go and train I said
what if you literally just broke out of
your window what if you like opened your
window and like found a way to like you
know safely climb out and go to training
imagine that story for yourself imagine
being 10 years later and you've actually
had like a few professional fights
you're doing well in like you know he
wanted to be an MMA fighter right and
imagine being able to tell that story of
like I had to jump out of my [ __ ]
window and I still went to training my
parents didn't drive me to the gym I had
to run like 7 miles to get there and I
still went to the training holy [ __ ] the
amount of self-love and respect that you
would have for yourself if you had that
kind of story imagine saying to yourself
like I have the strictest parents who
were putting this much force and every
single day I pretended that I was going
to University when actually I would just
sit in the library or the cafe and just
work on my business now I've retired my
family now they believe in me it's very
important so many young people are
living aligned to their parents'
expectations but their parents quite
frankly are not very intelligent
educated or knowledgeable people if your
if your father is a lot more successful
and happy in life and and everything
then then Me by all means go ahead but
most of the people who are stuck like
the young people who are stuck in this
situation it's with like quite lower
class unintelligent not very hardworking
alcoholic stressed out sleep-deprived
parents who don't even have good
judgment and you're listening to their
advice for for your life when you're
actually like more knowledgeable on the
world because you've actually studied
and watched things like this so it's I I
won't get into this more at hand but
this is actually one of the most common
problems of young people today is just
like living your life aligned to what
Daddy and me tell you to do and
sometimes you need a pair of [ __ ]
balls to look them in the eyes and say
nope not doing it or you know what even
smarter than that cuz that that sounds
cool but the way I would personally do
this is look them in the eyes and be
like yeah yeah yeah yeah I will do it
and then [ __ ] lie and go and do the
thing you were going to do anyway they
they pressure you oh yeah yeah you're
going to University you're you're like
yep yep yep y I'll go apply for it right
now on the website and then you don't
[ __ ] apply yeah yeah oh sorry I I
forgot to apply I'll do it right now
I'll do it right now you go and work on
your business again they say wait wait
you know it's been too late you you've
missed the deadline you're like oh yeah
like I can't believe I forgot oh I'll
try and apply anyway I'll just go next
year you just just [ __ ] play them I
know this sounds [ __ ] horrible I know
I sound like a like an idiot like dark
kind of person telling you this to
disobey your parents but if your parents
are the kind of people who are literally
forcing you to live their dream of you
because they aren't happy with their
life they're not people to be listening
to and this is the number one constraint
of you finding fulfilling work there's a
phrase that I like that I want to share
with you right now live as if your
father were
dead that's what you need to do I'm very
very lucky that after University I
didn't have any more of this I came back
home after
University after being almost suicidal
for for months having after trying to
conquer a weird addiction that had me in
in the weird [ __ ] negative mental
health for months and months and months
I came back home with a shaven head like
military style routine waking up earlier
than my father and when they asked me
like what I want to do with with my life
I looked them in the eyes and said I'm
going to be a YouTuber and they actually
believed me and supported me with that
if they
didn't I'd probably be the one consuming
content right now I don't say that to be
condescending but sometimes you have to
like speak with some [ __ ] conviction
with some balls and tell tell even your
parents like how it's going to be
because this has to be your life the
number one you can go and Google this
right now if you want number one regret
of dying old people just go and Google
that living a life aligned to other
people's expectations and not a life of
their own that's [ __ ] so sad
basically like just spending years of
your life living for someone else that's
so [ __ ] sad so when you are working
on the right thing you will sleep better
and then if you have the right thing
then if you work harder on that thing
you'll sleep even better so first we've
got the right thing which is about your
purpose your mission your authentic
values not being a [ __ ] and and just
doing whatever your daddy tells you but
choosing the thing that's right for you
then we have working hard on the right
thing which is like deep work for
example not getting distracted waking up
early and grinding away at the task it's
6:00 a.m. right now this is the second
video the second guide that I'm making
today I woke up at 4:00 a.m. so I
literally have like this [ __ ] like
like zest for Life think about it it's
6: a.m. and I've already done more work
than most people will today at 6:00 a.m.
most people aren't even awake just yet
the old version of me would wake up like
8:00 a.m. I already finish my work for
the day by the time me from 2019 wakes
up so wake up early smash off the big
important tasks no procrastination just
shut the [ __ ] up get to the computer
[ __ ] grind it out it's not going to
feel easy there's days where it feels
easy and you can just sit down and do it
most of the time it's like you've got to
almost meditate back onto the task and
bring yourself there bring yourself
there bring yourself there and along
with that monk mode is more like the
macro season of life that you're in
maybe for a few weeks or a few months
where you're deciding okay I'm going to
go extreme on this one goal like for
example scaling up my business getting
it to 5 or 10K a month with this one
Focus I'm going to sacrifice as much as
possible outside of that you live like
this and you'll have so much fulfillment
through the day like so much like you
really have felt like damn like I gave
it my all today I put it I left it all
on the field today you will sleep better
if you're not sleeping well this might
be your major reason why I feel like a
lot of young guys are just either not
working on the right thing or they're
just not working hard enough so we've
covered that now let's talk about the
safe environment this is the hammer that
I kept next to my bed when I lived in
London I personally get anxious quite a
lot especially in cities and when I'm
anxious I have way worse sleep I get
nightmares I'm always like prepared to
get like attacked in the night and
everything I literally have like weapons
ready like like some scary [ __ ] Bro
literally and and um when I live in
rural places I sleep much better and I
basically have no anxiety and I sleep
really well so when I moved to London in
2022 I had really bad anxiety I saw
people getting robbed like right outside
of my apartment and everything what's
interesting is after that I moved to
Dubai which is generally a pretty safe
place but even in Dubai I had really bad
anxiety of the same exact kind of
anxiety which if if you know about Dubai
you'd be like wait that's weird it's a
very safe place to be and um I think
it's just the city thing because cities
are just really unnatural like just do
this for a second right IM the cavan
version of you the caveman version of
you imagine him trying to relax in a
city of millions of
strangers like our city is not some
weird like weird thing that all of us
are pretending is somewhat normal but
when you think about it it's one of the
most unnatural things that could
possibly occur a bunch of strangers who
you have not vetted to be a part of your
tribe to be friendly we're just walking
next to them putting ourselves into
vulnerable positions next to them and
trying to like pretend that that's
normal is it am I the weird one who
doesn't feel completely safe in a city
because I seem weird right there's so
many people who will walk through the
city all fine and you know little girls
will I'm almost 200 [ __ ] pounds I've
like I've done hundreds of hours of
martial arts I can fight I can wrestle I
can punch and stuff you know if there's
some crackhead with a knife or some guy
who's trained longer than me yeah fine
but against like the general public bro
I'm absolutely fine right I'm absolutely
fine am I the weird one who feels like
you know slightly unsafe in cities or is
it everyone else now I'm sure that
people will say oh yeah it's everyone
else I'm the weird one I am like
probably kind of weird but I'm pretty
sure it's not me I'm sure it's the
[ __ ] world I just think that think
about that concept of like where our
brain and our nervous system is no
different from our caveman days imagine
our caveman just suddenly being put into
the middle of a city and everyone acting
like it's normal like that's that's
strange strangers weren't really a
concept when you think about it as a
caveman times like and our brain and
body hasn't changed that much from these
days if there was a stranger over there
very quickly we would identify Friend or
Foe because we had to right very quickly
with no these days we're surrounded by
strangers who we don't identify as
Friend or Foe we just keep them as
strangers as neutral no wonder so much
so many guys have got anxiety for this
because it's so abnormal to have people
who are strangers or neutral next to you
and not Friend or Foe because you've not
been able to identify that and we just
act as if that's fine but like is it
fine because the kind of people who seem
to be fine in cities are almost like
those Bots like NPCs who for example
like if some chaotic [ __ ] was happening
they'd be like getting seeking comfort
in their phone instead of actually
[ __ ] living life and watching out of
like whatever the [ __ ] happening in
this environments so for me personally I
really enjoy going to cities because
there's a lot of stimulation there
there's a lot of girls there there's a
lot of parties there's a lot of like
podcasts that I can go on and all these
interesting things there restaurants
everything so I like to go into cities
for like a few days a month but mostly I
like living in more of like a rural
place which has got like more
countryside I don't like being deep in
the countrys where you're far away from
everything I thought I would have liked
that but then I found that very boring
so I I'm like in like a good mix where
I'm like 30 minutes from a major city
but I've got a lot of green around me
I've got Parks I've got a couple of
schools around me I've got a like a
brilliant gym 2 three minute drive for
me so I'm in like a really good place
where like there's so much green we have
a big back garden and everything but um
it's not a city like like I live in a
city but I live like 5 miles away from
like the um the Town Center or something
so like I'm I'm fine basically uh I
sleep really well in this environment
that I'm currently in maybe this is
something you want to consider um
especially for like bigger decisions
like if you're getting to the age where
you might be moving out of your parents'
home soon just try and like bear this in
mind what I would suggest is if you are
a young guy it's probably better if you
do move to a city like if you're young
like 20 years old it doesn't make sense
for you to move to like the country or
something because um you will get a lot
more opportunity if you go and spend
time in the city so just bear that in
mind so then the next thing is air
conditioning so we're getting into the
summer months of the UK and it gets
brutally hot here by the way you might
have thought like wait you know UK is
always gray and raining UK weather is
really weird we just we have quite like
a quite extreme Summers where uh through
the year it's quite cold and stuff and
you know you deal with it but through
the summer it gets uncomfortably hot
because the houses here have been made
to trap the heat in for the cold times
in the last like 10 15 years of UK we've
had heat waves where it's painfully hot
to exist here and so it's basically like
needed to buy air conditioning it's so
needed the people who don't buy this
kind of stuff they just struggle with
their sleep for months and just kind of
like deal with it because yeah you know
it's like it's bloody bloody boiling
around here right so you can literally
Buy portable air conditioning units that
are fairly like fairly affordable
obviously it's not going to be super
cheap for like you know a big unit like
this but you could save up for a while
and buy this for you and your family
I've got one in my my room right here
like just this little white thing right
there and basically it's so easy to use
like I thought it'd be so difficult cuz
it looks like oh what what's all this
[ __ ] basically you get the big big unit
here you got the normal plug you just
plug it in turn it on done then you
press the button and it's on then what
you just do is you have a pipe like um
this pipe
here like this that's it you you have
that pipe and all you need to do is just
stick that out of your window that's it
just because that's where the hot air
will be be sent out that the exhaust
will be sent out so we've got the cold
there coming in and the the pipe goes
out so I it looked complicated for me
and I was like ah can't be us setting it
up and everything you literally just
turn it on grab the pipe put it out of
your window that's it it's like
literally 10 seconds and you can even
have it sticking out of your window
permanently I just don't because I like
having the the window free that I can
actually like use it for other things
like I like like I don't know why but I
like like just kind of like standing
there at the window sometimes just like
doing that and I don't want the pipe in
the way and um you I don't sleep well
with without this in the summertime so
this is huge for the investment like for
the price absolutely worth it if it
improves your sleep by like 10% it's
paid for itself within like what 10
nights 20 nights and it's something that
you literally use like I bought mine
last year and I still use the same one
without you know having any problems or
anything now I've actually look here's
the thing I'm I'm a successful
businessman so I've spent tens of
thousands of dollars on sleep and I've
bought some of the topend temperature
controll mattresses which are thousands
of dollars basically I've bought
something that you like put over your
mattress that is AI controlled that
analyzes your temperature to perfectly
to make it perfect for the optimum sleep
I've got like weird like like very
specific um high-end sleep devices and
they're actually way worse than this so
the one I've got that I did have I've
got it in my other room it's called
Eight sleep and the other one there was
another one as I think it's called like
sleep me or something like eight sleep
didn't deliver to Dubai when I moved
there so when I was in Dubai I ordered
it from some other website like some
other company and what I would suggest
is I would suggest not actually getting
one of these temperature controlled
mattresses because they're just way more
[ __ ] there was so many nights where my
sleep was disturbed because I had to go
onto the app in the middle of the night
and change the settings or something
they're 10 times more expensive they're
all around
£3,000 and this is just so easy you
press one button look if I press this
one button right now it's on that's it
it's on and it's at the the temperature
which I had last night which feels all
let me turn it off
actually it's on at the the temperature
that I had it on last night I slept fine
through the night didn't feel warm
didn't feel too cold it set with this
like temperature control you know you're
getting to the next level and it's so
cool oh yet it's it's with AI it just
[ __ ] up like so often you'd be so
surprised of how much this kind of
Technology [ __ ] where like in the
middle of the night randomly it'll be on
likeus 10 like it'll be [ __ ] freezing
and literally as if like your Skin's
like [ __ ] reason I'll wake up what
the [ __ ] is this and it's like for some
reason it calculated that I was like
really hot so that it should make it
super super cold I'm like it's [ __ ]
like like 1:00 a.m. and I'm just awake
now it it was just so annoying to use
them they're massive bulky um to
transport and everything as all massive
super expensive I would not be using
them like basically for as long as I can
think now maybe I'll end up changing my
mind at some point but just this
portable unit £200 you can see here very
very good investment very good you might
not be able to afford this just yet it's
one of those things that when you start
working or when you start making money
in your business then I really would
like vouch for any one of these whatever
I I don't know which one I got just all
of them seem to be the same for
me the next thing is mouth tape I have
some uh where is it I have the oh yeah I
have the roll right here I heard about
this in the book oxygen Advantage years
ago be before it became popular like
it's become popular recently and people
have like commercialized it and made
like expensive mouth tape um I wouldn't
recom I I've never used any of the
expensive ones so I wouldn't tell you I
can't imagine there any like really that
difference this is called micro po tape
you can have this look here it's not the
brand it's like the style basically this
is like surgical tape that's completely
safe to use on your skin because
surgeons literally use this themselves
and you can literally just go search
that on Amazon micro Port tape and it's
genuinely like I don't know like uh $1
for for it and it lasts ages for this
role and all you do is you take a piece
of it like uh I've got a piece here you
take a piece of it and you put it on
your lips kind of like the thumbnail for
this video like here's a piece and you
just put it on your lips and it since
it's
like see it comes off as very easily so
you never don't be worried that like a
it'll um it'll suffocate you this is how
easy it comes off
look that's it so it's not it's not like
a hard duct tape or anything you can see
it's like a very flimsy like like very
very thin piece of tape the reason why
we put this on is because it guides your
lips to be closed and so naturally
you'll breathe through your nose you
might not believe this but like imagine
the slightest bit of resistance for your
lips will automatically force your body
to to breathe through through your nose
it's so so amazing so most people
actually breathe through their mouth now
when they sleep because of things like
we eat really soft food we've got toxins
in our environments we're all quite
unhealthy you know all that kind of
stuff and so so many people breathe
through their mouth which means that
they're getting like I was going to say8
hour but most people sleep a lot less
than that they're getting like 5 and 1
half hours of mouth breathing which is
destroying their jawline their
attractiveness their sleep their health
because mouth breathing is very
unhealthy for you so I uh
basically [ __ ] hell look at
that so basically you want to be
breathing from your nose as much as
possible and this is a free way or a $1
way to get another like 8 hours of nasal
breathing of of mewing for free so it's
[ __ ] awesome so the way it works is
you order this on Amazon just whatever
brand this isn't the micro I don't
believe is the or it might be I don't
know but um I'm not affiliated there's
no links in the description or anything
but basically just buy this take a tiny
piece stick it on your lips at night
time what you'll find is the first week
two weeks months that you do this it'll
be so uncomfortable that you have to
take it off within like a minute like I
remember when I first used to do this I
almost used to like literally like be
holding my breath cuz I could barely
breathe through my nose and I always
have like a stuffy nose and you probably
relate to that you'll be thinking like
oh no I can't use this because my nose
get stuffy no that's the point when you
have a stuffy nose the cure to like
always having a stuffy nose is to keep
breathing from your nose breathing from
your mouth makes it worse but you might
think oh but how can I breathe from my
nose cuz my nose is blocked B it's it's
so hard to explain but it's like however
much you can breathe from your nose is
how much your body is telling you to
breathe from your nose it's it sounds so
counterintuitive but basically you need
to go through that feeling of air hunger
of almost like suffocating because
you're not getting enough air that's
almost like quite a a healthy thing to
experience this book will explain it a
lot better than I can cuz it's all
sciency and [ __ ] and I I only know the
basics but like it's actually kind of
healthy for you to experience that
feeling of air hunger so don't be too
scared of that you you um basically just
get the tape tape it over your mouth you
might have to take it off after a few
minutes so what I used to do is I would
rip off multiple pieces of the tape and
just stick it onto like the bedside
table so that I could like Fast reload
after I had to like you know rip it off
cuz I needed a few minutes to breathe
properly and now I have the same tape on
all night which is a really cool like
weird achievement that like I have the
same mouth tape piece all night every
single night I never need to rip it off
I could keep it on 24/7 and I have
perfect nasal breathing because of that
you'll also get a better jawline because
you're basically just doing free meu for
like hours when you have this and I
always take some tape with me when I
travel don't overlook this because this
this is a $1 way and it's it doesn't
require any time or anything for you to
improve your sleep so it's such an easy
method that you can just use right
now the final thing we'll be covering is
earplugs and white noise the smallest
sound would wake me up and make me feel
anxious even if I knew it was like my
family closing doors downstairs so I
used to sleep in silence without the air
conditioner you know just like sleeping
like normal people and there'd be like
random noises every now and then that
I'd wake up and be like Oh pissed off
you know my my sister closed the door
downstairs with too hard or something
and if you relate to that if you a
little bit sensitive to the sound as I
might be white noise and air plugs will
really help you so the air conditioning
unit that I previously mentioned is
basically my white noise machine because
it's a little bit loud you hear like
this like kind of fan noise and I also
stick on air plugs as well and I travel
with these uh I just buy like a bunch of
these boxes these ones if you want to
buy the same brand and um yeah and I
travel with these as well
you might be wondering why white noise
why do we have this machine like why is
that even a thing why do you sleep
better because it keeps a high Baseline
of noise next to you so that random
sounds will be harder for you to hear so
if you've never woken up because of like
a of a random sound then that's fine but
um I have a lot and so this makes it
harder for me to wake up because of like
my sister closing the door or someone
else speaking or whatever because I go
to sleep really really early I go to
sleep at about 700 p.m. 7: 30 p.m. and I
wake up at about 4:00 and so obviously
my family is still awake at that time
and uh this helps me to stay asleep
during that so we've covered the seven
things that I've done that really
improve my sleep and I just want to
quickly go over the stuff that I did try
but that didn't improve my sleep but
could do for you but like I just want to
talk about this so morning sunlight is
something that huberman Andrew huberman
he Hypes up a lot and I had even tracked
this as well with data that like I got
morning sunight particularly for 10
minutes 15 minutes 20 minutes to see the
impact it would have on my sleep and
guess what the data said it said that my
sleep got 1% worse by doing this so I
don't think that morning sunlight makes
your sleep worse it would you know seem
absurd for that to be the case but it's
not it didn't have an impact on my sleep
so it's like I still do it because it's
relatively healthy and it's just kind of
like nice to like look outside of my
window with a cup of coffee when the
sunrise and everything so it's still
nice but it's not something that I
personally preach because it didn't
really make much of a difference for me
likewise meditation before bed used to
uh make my sleep worse I used to find
that I was way more present and awake
when I would meditate if I just tried to
meditate before bed yoga before bed I
did this when I moved to ble and I was
training there and um my sleep still was
kind of [ __ ] up so I didn't think it
made a big significant difference sauna
before bed same thing shower before bed
hot and cold didn't make that much of a
difference every supplement I tried most
supplements I tried seem to make my
sleep worse like maybe it was a
psychological thing but when I would try
a new sleep supplement that like you
know these uh scientists podcasters
Andrew humman they'd mention all these
different like sleep supplements oh you
can take this thing and this thing and
this thing and get it all and um often
that night of sleep was often way worse
like it always was and so I take no
supplements before bedtime I don't take
any kind of sleep supplements not a
single one has helped me including tea
as well tea chamomile tea all this kind
of stuff didn't help me at all the seven
things that we covered are the only
things that I found that have actually
helped me and each one is actually like
very important I was going to try and
spot out which one was like you know the
powerful one but honestly each and every
one really helped me to improve my sleep
so I try and suggest all seven to give
it a try for maybe a few days each and
see which one seems to work for you the
promise I made you at the start of this
video was that I'll walk you through
everything that actually worked for me
because a lot of stuff waste time and
these are the seven things that actually
made a difference and we've done that I
fulfilled the promise and so the last
if you want my emails go click the top
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