How I Improved My Sleep

Summary

Dieses 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

00:00

📚 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.

05:02

🛑 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.

10:02

🥩 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.

15:04

🔨 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.

20:04

🏡 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.

25:05

🌡️ 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.

30:07

🤐 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.

35:08

🎧 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.

40:09

📝 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.

Keywords

💡Schlafverbesserung

Schlafverbesserung bezieht sich auf die Verbesserung der Schlafqualität oder -quantität. Im Video werden sieben spezifische Methoden vorgestellt, die der Sprecher als effektiv für die Verbesserung seines eigenen Schlafes empfindet. Dies umfasst Verhaltensänderungen und die Verwendung bestimmter Gegenstände, um den Schlaf zu verbessern.

💡Schlaffolgen

Schlaffolgen beziehen sich auf die Auswirkungen, die eine unzureichende oder gestörte Schlafqualität auf den Körper und das Wohlbefinden hat. Im Video erwähnt der Sprecher, dass er früher häufig mit Anxietasympтомen und Schweißen aufwachte, was auf eine schlechte Schlafqualität hindeutet.

💡Schlaffortschritt

Ein Schlaffortschritt ist eine Methode oder Technik, die dazu beitragen kann, den Schlaf zu verbessern. Im Video werden sieben solcher Fortschritte diskutiert, einschließlich des Aufhörens, Schlaftracker zu verwenden, die Durchführung eines Eliminationsdiäts und das Schaffen einer sicheren Umgebung zum Schlafen.

💡Eliminationsdiät

Eine Eliminationsdiät ist eine Nahrungsmittelelimination, die dazu dient, zu bestimmen, welche Arten von Nahrungsmitteln oder Substanzen möglicherweise auf das Wohlbefinden oder bestimmte Symptome wie Schlafstörungen einwirken. Im Video beschreibt der Sprecher, wie eine solche Diät seine Schlafqualität verbessert hat.

💡Schlaftracker

Schlaftracker sind Geräte oder Anwendungen, die die Schlafqualität und -muster eines Menschen messen. Der Sprecher des Videos diskutiert, wie der Gebrauch eines Schlaftrackers ihm psychologisch Druck verursachte und zu einer Verschlechterung seiner Schlafqualität führte.

💡Psychologischer Glaube

Psychologischer Glaube bezieht sich auf die Überzeugungen oder Annahmen, die Menschen über ihre Fähigkeiten, ihr Wohlbefinden oder die Wirkung bestimmter Ereignisse oder Verhaltensweisen haben. Im Video erklärt der Sprecher, wie sein Glaube an die Daten seines Schlaftrackers seine Schlafqualität beeinträchtigte.

💡Erfüllende Arbeit

Erfüllende Arbeit ist Arbeit, die einem einen Sinn für Zweck oder Bedeutung gibt. Im Video argumentiert der Sprecher, dass die Arbeit, die man tut, einen signifikanten Einfluss auf die Schlafqualität haben kann, und dass das Arbeiten an der richtigen Sache oder das Ausführen von Tiefenarbeit dazu beiträgt, einen besseren Schlaf zu erzielen.

💡Sichere Umgebung

Eine sichere Umgebung ist ein Ort, an dem man sich geschützt und sicher fühlt. Im Video erwähnt der Sprecher, dass sein Schlaf in städtischen Umgebungen, wo er sich weniger sicher fühlte, schlechter war als in ländlichen Gebieten.

💡Klimaanlage

Eine Klimaanlage ist ein Gerät, das用于调节室内温度. Im Video betont der Sprecher die Wichtigkeit einer Klimaanlage für die Schlafqualität, besonders in den heißen Sommermonaten, und wie sie zu einem Komfortablen Schlafklima beiträgt.

💡Mundtape

Mundtape ist ein Material, das verwendet wird, um den Mund zu versiegeln, um eine nasale Atmung während des Schlafes zu erzwingen. Im Video erklärt der Sprecher, wie das Verwenden von Mundtape seine Atmung und damit seinen Schlaf verbessert hat.

💡Ohrstöpsel und Rauschen

Ohrstöpsel sind kleine Geräte, die verwendet werden, um Geräusche zu dämpfen, während Rauschen eine Methode ist, um einen konstanten Hintergrundklang zu erzeugen, um zu verhindern, dass Geräusche den Schlaf stören. Im Video verwendet der Sprecher diese beiden Tools, um seine Schlafqualität zu verbessern.

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

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