Sleep To Win - Part One - Hardware

0:00everyone Simmons here and in today's

0:02video I'm gonna show you how to sleep to

0:05win that's right I'm gonna show you how

0:07you can actually win in life and in

0:09business make more money perform at a

0:11higher level be smarter learn more or

0:13perform better physically you'll

0:15basically do better in anything you want

0:18by sleeping more and sleeping better so

0:23today I'm in my bedroom here in

0:26California and I'm gonna give you a

0:28little tour and explain some of the

0:31hardware that I use to get a bit of

0:34sleep and how I objectively measure

0:37these experiments that I run so what I'm

0:40going to be sharing with you today isn't

0:41just like my opinion or some wispy thing

0:45like some gypsy told me like I like to

0:48measure things I like to be as

0:50scientific as possible about things I

0:52also like to keep an open mind and test

0:55the things that some people think of

0:57fiction and and also test to all of the

0:59things that people think of fact and

1:00really just see for myself what the data

1:03says and I found some really interesting

1:05things and so this video is going to

1:09cover part one so there's gonna be two

1:11of these videos and maybe there's

1:14actually gonna be more but at least

1:15right now I know there's gonna be two of

1:16them now part one is this one and this

1:18one's going to cover the hardware so

1:21sleep to win part one hardware so let's

1:25get started so when it comes to sleep

1:28you're probably thinking like why the

1:29hell would I want to sleep more like

1:31isn't sleeping for losers or I thought

1:34people who were successful didn't really

1:35sleep at all and if you're gonna be

1:38successful why would you sleep more

1:40doesn't that mean you're lazy and isn't

1:43sleep just sleep like why do you need

1:46any fancy gadgets or anything like that

1:47and that's actually you know a really

1:50good point and that's what I used to

1:52think too like I used to think that

1:55sleep was for weak people or lazy people

1:58and really successful people basically

2:00didn't sleep there like three or four

2:02hours and so that was kind of my

2:04philosophy I I gave it a try and it went

2:06horribly wrong as soon as I started to

2:09heavily sleep I started to be basically

2:11depressed like

2:13the delusional and make a lot of errors

2:16and just general all-round just not

2:19performing very well right now the most

2:22dangerous thing about a lack of sleep is

2:24that the more you need sleep the less

2:28you believe you need sleep so there's a

2:30there's a vicious circle there and so

2:34basically what happens is the more

2:36sleep-deprived you get the less sleep

2:38you believe you need but in reality the

2:40more sleep you actually need so a lot of

2:43people I've observed really get stuck in

2:45this vicious loop and I've helped a lot

2:49of people like perform better and

2:50business make more money and what's

2:53amazing is even at my quantum mastermind

2:55level like my highest level program

2:56where most of the people are making

2:57seven figures some are making eight

2:59still the number one thing we talk about

3:02a lot is like routine and sleep and it's

3:06quite funny that that is often one of

3:08the things that we work on that helps

3:10them make the most like progress and get

3:12the most results because you as human

3:16you're like a biological system

3:18basically and your performance directly

3:22impacts the results you get right you

3:25don't perform very well you don't get

3:28very good results you perform very well

3:29you get very good results so how does

3:31one like perform better or perform well

3:35well you just tweak its inputs and

3:38really like if you think about you as a

3:41human you have got like water you've got

3:44different types of food and then you've

3:46got like sleep basically and then you've

3:49got some other things like exercise and

3:52stuff like that but I've actually tried

3:55experimenting with lots of different

3:56things and I can tell you that sleep is

4:00more important than exercise and sleep

4:01is more important than diet so why a lot

4:05of people focus on like eating real well

4:06or supplements or things or they focus

4:08on exercise but so when it comes to

4:10sleep they just neglect that I can tell

4:12you it's the most powerful one to play

4:14with out of everything and I can tell

4:16you that if you sleep properly and

4:18improve your sleep you will be smarter

4:19you'll perform better you'll get better

4:21results and to focus on your sleep and

4:24to improve it it's

4:26more there's more room for improvement

4:29and results there then there is in the

4:31tactical logical business type things

4:34right like learning a new tactic

4:35learning a new strategy focusing on

4:38sleep allows you to be smarter and come

4:41up with your own strategies so it's a

4:44high level thing to work on that affects

4:46everything beneath it so that's enough

4:49of me explaining why sleep is important

4:50now let's get into you know the hardware

4:53and some of the things that I use to

4:56really get a bit of sleep so the first

4:58thing you need and this is absolutely

5:00crucial is you need some kind of

5:02objective measuring stick right because

5:05when it comes to sleep it's all opinion

5:07based you know I'll tell someone hey you

5:10should do this it'll improve your sleep

5:11and they're like man I eat good sleep

5:13and everyone's like oh I get good sleep

5:14I get enough sleep and it's just all

5:18opinion and you need something that

5:20isn't your opinion to actually measure

5:23things with we need to make it

5:25scientific and objective and we need to

5:27come up with a unit of measurement and

5:29we need some kind of instruments that

5:31can perform this analysis and create

5:34outputs of data without it being

5:37subjective to us and our self

5:39referencing ourselves which is just a

5:41recipe for disaster

5:42so the products that I recommend for

5:45that I've got on my finger right now

5:46it's called an aura ring oh you are a

5:49ring it's pretty small it just looks

5:52like a normal ring previous versions

5:54were really chunky but this new one

5:55they've really got it down in size and

5:57I'll just take it off my finger here

6:00it's a bit tight

6:04[Music]

6:06probably should have thought of that

6:07before I start to filming this but

6:09that's what it looks like inside you can

6:11kind of see it's got some little

6:13electric things in there and this thing

6:16you put it on your finger

6:18and you wear it just like this and then

6:23it syncs to your iPhone or your Android

6:26or whatever you have got and it gives

6:29you like each morning when you wake up

6:31you can sync it and it will tell you how

6:32your sleep went and it will tell you

6:33things like how long you slept for not

6:36just when you into bed and when you got

6:37out of bed but how many hours you were

6:39actually asleep for because a lot of

6:41people think how long they sleep is when

6:43they get into bed and when they get out

6:44but that's not sleep that's just bedtime

6:48right and so it tells you that but also

6:50you wake up in the middle of the night

6:51sometimes and in these varying different

6:54levels of sleep quality like you could

6:57be a light sleeper and be tossing and

6:59turning all night or you could go into

7:00really could go into deep and then

7:02there's your resting heart rate and then

7:05there's your body temperature and

7:07there's all of these different things

7:09that come into play when it comes to

7:11your sleep now I've been measuring my

7:14sleep for two or more years every day

7:17and I've been objectively recording it

7:20all and like Excel and I've been

7:23tweaking the different variables like

7:26diet exercise nutrition the time I eat

7:30my meals and different hacks that I've

7:32found have really improved my sleep so -

7:36in today's video I'm going to share you

7:38share with you some of the best ones

7:39I've found I've tested a lot of stuff a

7:42lot of them have turned out to be just a

7:43gimmick but the things I'll share with

7:45you today been very very helpful so

7:48first one is ordering and I'll put a

7:50link to these ones beneath the video you

7:52need to start with this because you need

7:54to get a baseline you need to measure

7:55what your sleeps like right now before

7:57you start making changes right so you

7:59want to get like seven days of sleep and

8:01then see what your baseline sleep level

8:03is now once you have that baseline it's

8:06time to start like tweaking some of the

8:09different things that you do and seeing

8:10if it improves above your baseline or

8:13regresses below your baseline and you

8:15basically want to go through an

8:17iterative cycle of doing more of what

8:19works less of what doesn't and

8:21constantly seeking like perfection and

8:24if you want to know like what is a good

8:26sleep what's a bad sleep where do we

8:28draw the line there well your or ring

8:31will give you something called a

8:32readiness score and it's basically an

8:34algorithm which consists of some other

8:38metrics so like timer's time asleep

8:40previous night's sleep resting heart

8:42rate rim deep and it looks at these

8:45things and it takes this bundle of of

8:47different metrics and it gives you an

8:48overall singular metric out of a hundred

8:51so I've found that if you're above

8:54eighty you're good if you're below

8:56eighty you're not good if you're below

8:58like sixty something seriously wrong and

9:01that's like emergency scenario and if

9:05you're in the 90s you're amazing and out

9:08of this world right now I think my

9:10average is close to ninety it's like 88

9:1489 right and in today's video I'm going

9:17to show you some of the things I've used

9:18to to achieve that now first and

9:21foremost one of the biggest things that

9:23I've noticed affects my sleep is the

9:25room temperature like if you're hot when

9:29you're asleep or when you're trying to

9:30go to sleep like it's it's excruciating

9:32you can't really sleep properly so room

9:35temperature I found is extremely

9:37important it's probably one of the

9:38biggest ingredients to a good sleep for

9:40me so in this room here I have an air

9:45conditioner and I set that thing to like

9:4764 degrees Fahrenheit and that's pretty

9:50cold and my wife Ashley she actually

9:53wears like a jumper and like track pants

9:58and things because it's so cold for her

10:00but I find that the cold of the room

10:02temperature is the lower my resting

10:04heart rate and the deeper my sleep the

10:07bit of my readiness score so room

10:10temperature is extremely important and

10:12if you have a partner that gets a bit

10:14too a cold wall they can wear like extra

10:17layers alright that's the good thing

10:18about being too cold but when you're too

10:20hot there's not much you can do so I

10:22like to keep it really cold the other

10:24thing is like the darkness of the room

10:28right if there's light coming in

10:31especially like out of

10:33light it's gonna be very hard to go to

10:35sleep so here at my place in California

10:38we have these curtains that are like

10:41blackout curtains so I pull those things

10:44across and it pretty much blacks out the

10:46whole room and then beyond the room

10:49darkness you want to get it real dark

10:51should be pretty much pitch-black then

10:53you should get it real cold right and

10:55then you also want it to be real quiet

10:57so cold dark quiet now to make this room

11:01real quiet we've got these doors here

11:05like a jewel door system thing so you

11:09close this one and it locks and then you

11:12can close the second one and their net

11:16locks so it's pretty intense you don't

11:19really need something like that but I

11:21mean if you want to go all out like

11:24making sure you've got some doors that

11:26block out a lot of the noise so me

11:30personally I hate road noise and I hate

11:32hearing cars drive by and things like

11:34that I want it to be really silent so

11:37making sure that you really soundproof

11:40your room can be a can be a really good

11:42thing to do another thing you can do is

11:46like on the roof you can put like sound

11:49deadening panels so the acoustics of the

11:52room also makes a big difference you

11:54know if you're sleeping in a room that

11:56has very hard surfaces like I don't know

11:59a concrete floor or a tiled floor and

12:01then the walls are plaster and there's a

12:03quite a lot of glass around and there's

12:05an absence of like fabrics and materials

12:07then the acoustics are going to be

12:10pretty intense and like the sounds going

12:12to bounce around and that's that kind of

12:15freaks your nervous system out and it

12:16makes it hard to sleep again you want to

12:19really pay attention to these things

12:21well you want to make sure the acoustics

12:23are soft and sounded and there's no like

12:27road noise or noise coming in from

12:29outside you also want to feel like safe

12:32and secure because otherwise you're

12:34gonna have this anxiety or your

12:36subconscious is going to be working

12:37while you're asleep trying to like

12:39protect you so having a lock on your

12:41door is often like a good idea as well

12:43it just you might not even think that

12:46you're worrying a

12:46about it but you might be like you

12:49probably are because your subconscious

12:50really doesn't let that one go what else

12:53have we got now I know everyone can't

12:57afford to like just put a big aircon

12:59unit in their room if you can do it like

13:02nothing's better than just blasting the

13:04room and making it really cold and then

13:06you can sleep even in the middle of

13:08summer in California you can sleep with

13:12the heavy duvet all over you which feels

13:16really nice like it's in the winter in

13:18the middle of summer and still be like

13:21perfectly comfortable right that's the

13:24best and that air conditioner will do it

13:27just like a heat pump or air conditioner

13:29whatever you call their thing

13:30it just blasts the whole room and cools

13:32it down really fast but if you rent your

13:36place and you don't want to invest in

13:38something like that

13:39or you just don't have enough money to

13:41get something like that then what you

13:44can do is get something like that not

13:47that care but that so what is this well

13:51this thing is called a beard jet v2 and

14:00basically what it does is it this piece

14:05here goes under like your it goes in

14:08between your top sheet and your bottom

14:12sheet and this is in your beard by the

14:15way and in this thing sits underneath

14:17your beard and it blows cold yeah like

14:21it's an air conditioner but not for the

14:23whole room because there needs to be

14:25intense like that thing it's just an air

14:27conditioner for you'll be it so it's

14:30real small it's portable you just plug

14:32it in it has a remote and it does an

14:34amazing job honestly I we know it's in

14:37New York our apartment had a really good

14:39air conditioning system but in our

14:41bedroom it wasn't that good and our

14:44apartment was full glass so like it got

14:46really baked during the when the Sun was

14:49out and so we still used this in New

14:52York

14:53even though we had air conditioning we

14:54still used this so if you've got air

14:56conditioning but you still get a bit too

14:58overheated and you'll be

14:59invest in one of these I'll put the link

15:01to it beneath this video these are like

15:05three or four hundred bucks I think it's

15:08a lot cheaper than buying an air

15:10conditioning system it's also portable

15:11so if you rent you can take it with you

15:13or whatever these things are honestly

15:15amazing I tried another one called like

15:18a chilli pad or something and it's a

15:19water-cooled system it was awful

15:21like it was too complicated it always

15:24needed maintenance and it was a

15:26nightmare it stressed me out its

15:28benefits did not outweigh its negatives

15:31so then I got something much cheaper and

15:34much more simple the spigot veto and

15:37it's awesome

15:38but the ultimate is that so I no longer

15:42use this now what else have we got

15:48so then we'll get we come to like just

15:51the general bedroom right so we've got

15:54it dark we've got it cold we've got it

15:56quiet

15:57we've got like good acoustics in here

15:59we've got your aura ring on so you can

16:02objectively measure your sleep now what

16:05you want to start doing is like

16:07optimizing the general environment so

16:10you can see in this bedroom it's pretty

16:12damn simple like that's about it there's

16:17no work stuff in here there's no like

16:20discs in here there's no screens so

16:23there's no TVs or computers or anything

16:25like that or any electrical gear just

16:28nothing it's like pretty much plain

16:30because this room is for sleeping so you

16:34want your room to be simple because when

16:36there's a lot of complexity and stuff

16:38all over the place it's harder for your

16:40mind to relax and so you want to really

16:42strip you'll be driven make it very

16:45simple and heavens have the rooms

16:48purpose to be really just to sleep

16:50because if you start doing work in your

16:53room and watching TV in your room and

16:54doing all of these different things in

16:55your room then your mind is still going

16:58to be active then because that room when

17:01you walk into it your mind is like it's

17:04triggered to think about different

17:06things and different objects in your

17:08room like if you keep bills or different

17:12like

17:13it is from different companies or a

17:15computer or you've got all of this

17:16clutter everywhere it triggers your mind

17:18and it you you'll find it a lot harder

17:20to go to sleep so just making it simple

17:23and plain and strip all the TVs out

17:25there is no good reason to have a TV in

17:27a room it's terrible

17:28get all of that crap out computers

17:30everything out and then another trick is

17:33to not charge your laptop or your phone

17:36next your beard right that's stupid you

17:38don't even want to keep your laptop or

17:40your phone next you'll bid what I do and

17:42this is a very simple thing to do is you

17:45just have your charges at the other end

17:47of the room so this is where I charge

17:49everything that's really so by doing

17:52this I turned my phone on airplane mode

17:55when I come in here and I plug it in

17:57over there and then it's not next to me

18:01when I'm going to sleep so I don't have

18:03any thoughts of grabbing it and checking

18:05it or anything like that it doesn't buzz

18:06or vibrate it's out of sight out of mind

18:09I set my alarm on there so my alarm

18:12still goes off of my phone still in my

18:14room charging but it doesn't distract me

18:17at all over here it's also better for

18:19waking up in the morning because when my

18:20alarm clock goes off so over here I'm

18:23over here so I have to get out of bed

18:26and walk over to turn it off I'm I can't

18:29just push snooze so it actually helps me

18:32get going in the morning as well so it's

18:35actually a very simple hack that anyone

18:38can do you don't even have to spend any

18:39money just putting things in different

18:41locations makes a huge difference now

18:44what else have we got and I'll come over

18:46here so another thing that can help a

18:55lot sorry I just had to let that Kent

18:57out of this room so another thing is the

19:02light so when you want to go to sleep

19:05you want to basically make make the the

19:11brightness go down but you also want to

19:14control the like warmth of the light so

19:17you want to have less light but also

19:20warmer light instead of like brighter

19:22light and what I mean by that is you

19:25know that's like true daylight out there

19:27it's like 5500 Kelvin roughly and that's

19:31its wavelength is very different than

19:34say a tungsten bulb like that right and

19:40some people have created these like

19:44fluorescent lights and LED lights and

19:47things like this and their 5500 Kelvin

19:51and that is trying to imitate true

19:55daylight so they're like bright white

19:57lights it makes you feel like you're in

19:59a mental asylum and it basically throws

20:01your nervous system into chaos that's

20:05terrible

20:06whatever you do don't put any of those

20:07lights anywhere in your house or any

20:09especially in your bloody bedroom

20:11because if your body senses like 5,500

20:15ke warmth then it thinks it's still the

20:19middle of the damn day right so you're

20:21not gonna be able to go to sleep because

20:23your body is getting the signal from the

20:26light that it's still daylight so you

20:29don't do that you make sure that you dim

20:32the lights and then I would use actual

20:35tungsten bulbs the old school ones

20:38tungsten is like it's got a filament in

20:41there and it's it produces a much more

20:43warm color right I would use those and I

20:47would use dim ones don't use the LEDs

20:50and the fluorescents and all that crap

20:51you want to make it quite dark and just

20:55warm kind of ambience what's even better

20:58than a tungsten bulb would be like a

21:00candle or a fire so there's a fireplace

21:03there and often I Lyday like a candle

21:09over there because that is much warmer

21:12light and it's also calming and it helps

21:14you relax and go to sleep right so

21:16that's another hack also if you're if

21:20you're using your phone or your laptop

21:22at all like after the hours of like 7

21:26o'clock you should turn at night shift

21:28on on your Mac you had Sun it's under

21:31the display settings to night shift on

21:33and that will make your screen go more

21:35yellow after about 7 p.m. and the same

21:38with your phone because you want to

21:41start

21:41a debt you want your body to start

21:43knowing that the sun's going down

21:45outside and that it's time to start kind

21:48of producing melatonin to like to start

21:52going to sleep and that will start to

21:55tell your body to do that however if

21:57you're still under fifty five hundred K

21:59at 19 p.m.

22:01you're basically still going to be

22:03producing like cortisol and you're still

22:05going to be thinking it's like the

22:05middle of the day and then you're going

22:07to get into bed turn the lights off and

22:08wonder why it takes you three hours to

22:10go to sleep right you've just got to

22:13think about these things and start

22:14tracking them measuring them and

22:16optimizing them because sleep is a big

22:19thing and once you get it right you'll

22:20be amazed at like the difference it

22:23makes to your life your thinking your

22:24decision-making annual results in

22:26performance what else have we got so the

22:30comfort of your beard is also pretty

22:33important you want to have like a nice

22:35comfy bed now comfy means different

22:37things to different people what we have

22:39is we've got one of those purple

22:41mattresses and I I saw it on the

22:45internet and I thought at first it might

22:46have just been some fancy marketing but

22:48I looked into it and it was actually

22:49quite interesting the sort of studies

22:51that they're done and then I thought

22:54well I'll try it out and I gave it a try

22:55and it said I'm actually pretty

22:57impressed so the companies called purple

22:59comm PU our ple comm and I got one of

23:02those mattresses king-size it's pretty

23:04damn good now in terms of like sheets

23:07and pillows and all of that stuff you

23:09don't want to use like synthetic crap

23:12because it basically feels like those

23:17like probably those satin boxer shorts

23:19that you wore when you're a kid that

23:21would stick to you and give you electric

23:23shocks and [ __ ] like that and they were

23:24awful like that's what some people

23:27sheets and linen feels like and that's

23:30terrible it's going to give you a an

23:31awful sleep so you want we use linen

23:35like we find that the linen stuff is the

23:39most comfortable for us and it's also

23:42cool but still kind of thick and that's

23:46that's what works best for us the worst

23:49is the synthetic crap or satin or things

23:51like that and so invest in like some

23:54good

23:55and then when it comes to pillows you

23:57want to use like feather down ones not

24:00synthetic crap the feather down ones are

24:02a lot better and you also want to get

24:04like the height right so I just like

24:06sleeping with one pillow if I prop my

24:09near cup with more it's hard for me to

24:11get to sleep over worse sleep what else

24:13have we got then there's some other kind

24:18of like hex you can do if you want to go

24:20like to another level with this the

24:22things I've shared so far there there

24:25are there more simple things but then

24:27you know there's there's different

24:29levels you can go to so another thing

24:31that we use is this fancy contraption

24:36here which is like a bio mat and it

24:42comes under here you can see this

24:51right and it's controlled by this so

24:57what the hell is that well a biomat is

25:00basically like a thing that sits on top

25:03of your mattress and it is filled with

25:07like amethyst crystals and it also like

25:09puts a light electric current through

25:12them to create like warmth or heat and

25:17what it does is it kind of acts like a

25:19electric blanket in a way so it kind of

25:21warms the beard up but it also produces

25:25like infrared light and you're probably

25:29heard of like infrared saunas and some

25:30of the health benefits and things that

25:31they have it's pretty much similar to

25:34that it's like when you go to bed at

25:36night you're you can warm your beard up

25:39which makes you go to sleep easier

25:42because you know when you're when your

25:45beard is warm and when the outside room

25:47temperature is cold which I can achieve

25:49with that air conditioner and then a

25:52warm beard even in the middle of summer

25:54in California right I can control this

25:57environment so cold in here warm in here

26:00and then with like nice duvet Sandlin

26:05and on top of me it feels like perfect

26:07and it's perfect for like getting a good

26:09night's sleep so not only is it like

26:12being warm and toasty but also it's like

26:15having an infrared sauna every night so

26:18you're getting you know two benefits

26:20there and it helped me get a lot better

26:22sleep including you know my wife - she

26:25wears a inner ring as well and you know

26:28we we've tried this and we're pretty

26:30happy with it they're very expensive and

26:33I almost wouldn't recommend getting one

26:34until you've done everything else right

26:36so most people they're going to make

26:39most of their most of their jumps in

26:42like sleep performance before touching

26:45something like this

26:46so oaring nice and cold and silent and

26:53dark and lay out your room in a simple

26:57way get your screens and everything away

26:58make sure that you're the light you're

27:00receiving after the hours of 7:00 is is

27:03warmer on the side of light

27:05three 3000 Kelvin instead of up around

27:08like the 5000 Kelvin

27:10ideally tungsten or flame right and I

27:15also know that for me I need like two

27:19hours after I finish working to when I

27:21can go to sleep so I tend to stop work

27:25at about 9:00 and then I come in to I

27:29have a shower so having a shower before

27:31beard it actually helps you sleep better

27:34because you're cleaner and you just feel

27:37better like when you're in bed when

27:39you're clean it's something called sleep

27:41hygiene you can research it a bit but

27:43over shower then I get into beard and it

27:45takes me like two hours to wind down

27:47before I can fall asleep so if I stop

27:49work at 9:00 then I'm not gonna be

27:51asleep till 11:00 and during those two

27:53hours I typically will read or just talk

27:58to my wife or I will watch like a

28:02documentary or something on my laptop

28:04and if we're watching it on the laptop

28:07we have the the night shift on so the

28:11screens very yellow so we're not getting

28:13like the white light and that's

28:16basically what I do for 2 hours then I

28:18go to sleep and I sleep for roughly 8

28:22hours every night the minimum I can

28:23really get by on is 7 but 8 is ideal for

28:27me and 8 I think is probably ideal for

28:30most people and they're probably getting

28:335 all this so it'll change your life

28:35when you get more another thing that

28:38helps me a lot not sure if it helps you

28:41you'll have to try it is a weighted

28:43blanket so the duvet inside of this the

28:48one that I use is weighted and you're

28:52probably thinking what the hell is there

28:53well most ovae's they've got some weight

28:56to them because you know they've got

28:58feather down or whatever fillers in them

29:00and the thick of the duvet that

29:02generally the heavier it is or the more

29:03quality it is the heavier it is and if

29:06you're found that you sleep better when

29:08you've got like a heavy blanket on you

29:10and you sleep terrible when you've got

29:12like a sheet only on you then you're

29:15probably someone that's really going to

29:17benefit a lot from a weight

29:19blanket right some people love them and

29:23swear by them and others don't

29:25it's a different it's different for

29:27different people right and so you

29:29probably know already whether you like

29:30to have a lot of weight on you or or not

29:32so much if you like a lot then you'll

29:35probably love a weighted blanket so the

29:38one I have here it's I'll put a link to

29:40it beneath this video it's 40 kg which

29:43is quite heavy right it's on the heavier

29:47side of weighted blankets so it's a

29:49king-sized 40 kilograms now in pounds I

29:51don't know what that is just google it

29:5240 kg 2 lbs and it'll tell you and I'll

29:57put a link to the one I've got beneath

29:58this video as well it's probably on the

30:00heavier side so I'm not sure if you'll

30:02like it or not but you can get varying

30:04different weights but basically there's

30:06been in like studies done on this as

30:08well and I've personally done a study on

30:10myself using objective data over time

30:13and it helped me but basically having

30:16weight on you it like suits the

30:19parasitic nervous system and it really

30:22calms you down quite a lot it basically

30:25relaxes your nervous system right it's

30:28similar to like getting a hug from

30:30someone that like suits you and helps

30:33you relax

30:34so that made a massive difference for me

30:37the weighted blanket like the biomat the

30:39cold air temperature oaring nice simple

30:44room nice and dark inside warmer light

30:47before going to sleep 2 hours leading up

30:50to sleep and phone on airplane mode and

30:53over here no screens and nice like sound

30:57deadened

30:58acoustics and also having a lock in some

31:01kind of security so you're not at all

31:03worried or anxious about that in the

31:05middle of the night that really helped

31:08me get a shitload of like benefit out of

31:12my sleep the difference between what it

31:14used to be and now is like night and day

31:15and the difference that that's made on

31:17my actual thinking and performance and

31:19decision-making is ridiculous so I

31:20highly recommend it and is there

31:23anything else I'm forgetting I'm just

31:26thinking because this video is just done

31:28on the fly I don't have any notes so

31:32there's a couple more things and they're

31:34not so much Hardware related they're

31:36more related to like mealtime and things

31:39like that so your body has like a

31:43circadian rhythm that it gets used to

31:45right it's basically a pattern that with

31:48time your body like pattern recognizes

31:51when you wake up when you go to sleep

31:52right and once it notices this pattern

31:55it will start to optimize for that so

31:58around the time you wake up it'll

32:00produce like cortisol and it will try to

32:03tell you to like get up and get going

32:04and around the time when you go to sleep

32:06it'll produce like melatonin and it will

32:09like it'll try to get you to to calm

32:13down and go to sleep right so one of the

32:17best things you can do is go to sleep at

32:19the same time and wake up at the same

32:21time and stick to it and it might not

32:24make much of a difference initially but

32:26it will make a huge difference over a

32:27bit of time once your body starts to

32:29adapt so I wake up at like 6:30 every

32:32morning and I go to bed at like 10:00 to

32:3511:00 every night right and I stick to

32:38that and it helps a lot that makes a

32:42huge difference also no meals no eating

32:45anything after about 7 p.m. so if you

32:49eat later at night then your body is

32:53going to be trying to digest their food

32:55more than it is going to be trying to

32:57repair tissue in your body and reconcile

33:03different like pieces of information

33:06you're storing in your mind right so

33:08deep tissue repair is like deep sleep

33:11and reconciling your mind and dealing

33:16with the psychological and like

33:18information based stuff that's rim so if

33:21you're not getting much dream it's

33:22really affecting your thinking and your

33:24memory and all of that and if you're not

33:26getting enough deep it's really

33:28affecting your like physical tissue

33:30repair right and so what I noticed is

33:33when I had meals later or I had snacks

33:36or whatever later I got not knowing near

33:39as much room and really know deep I was

33:41just staying in light sleep and my heart

33:44rate was Jeff

33:45- right up probably an increase of ten

33:47beats per minute or ten to twelve even

33:50and it just totally destroyed my sleep

33:52and I woke up in the morning feeling

33:54like I didn't really get any sleep and I

33:56realized what was going on is my body

33:58was just committing everything it had to

33:59the all the blood and all of the energy

34:03was just going to my stomach to process

34:05the food right so you want your body to

34:07be done processing the food by the time

34:09you go to sleep so that it can focus on

34:11other things like memory and reconciling

34:15information in your mind and tissue

34:18repair so don't eat after 7:00 also

34:21don't touch any alcohol like I'm amazed

34:24that like you'll think totally different

34:27about alcohol after you have an aura

34:29ring like when I first used it I had one

34:34beer or one glass of wine and I realized

34:36it just threw my sleep totally off

34:38one beer one glass of wine will spike

34:40your heart rate by about 10 beats per

34:42minute and it will destroy your entire

34:44sleep just one so like it's not just a

34:47getting drunk kind of thing it's like no

34:49it'll just [ __ ] your entire sleep and

34:51then it makes you dumber and makes you

34:55not as it's a huge disadvantage to even

34:57have just one drink so not having

35:00alcohol not eating after 7:00 and

35:03getting into a consistent pattern of

35:06waking up at the same time going to be

35:07at the same time these things make a

35:10huge huge difference along with the

35:12hardware that I've mentioned throughout

35:15this video today so that's the end of

35:18this this one it's called sleep to win

35:21part one which is hardware in some

35:24different like routines and things like

35:26that

35:26now the second one I'm going to release

35:29will be probably like tomorrow and it's

35:33going to be on like the software so how

35:36to actually take the data from this how

35:39to store it in like a Google sheet or

35:41excel file and how to actually like

35:45apply scientific method to form

35:47hypotheses and run actual controlled

35:51experiments over like times so that we

35:53get proper like statistical significance

35:56from our our like experiments

35:59and actually iterate constantly over

36:02time using the hardware in the software

36:04and analyzing it so that you can

36:07actually objectively improve your own

36:10sleep so you can take these things I've

36:12given you here today is some tips and

36:14tricks but with this ordering you'll be

36:16able to measure for yourself and see

36:18what works for you because different

36:20people were different there's some

36:22things that are constant between most

36:23humans but different people like some

36:25different things and armed with the

36:29video I'm going to give you next part to

36:31the software you'll also know how to

36:33analyze everything read the data and

36:35really know what the data means because

36:38it's one thing to have a bunch of

36:39numbers it's another thing to let the

36:41data speak to you and understand what

36:44it's trying to say and then make some

36:46changes and actually iterate and improve

36:49over time so that's going to be the

36:51second one it'll be coming out probably

36:52sometime tomorrow now if you like this

36:55video click like and also let me know

36:58what you thought in the comments if

36:59you've got any questions about anything

37:01or if you thought this video was good or

37:02you thought it sucked just let me know

37:04I'll be reading through all the comments

37:06myself and yeah let me know if you're

37:09looking forward to part two the software

37:11or if you think I messed something out

37:14or there's more you want to know about

37:16sleep and stuff like this tell me in the

37:18comments as well because who knows maybe

37:20there's going to be a part three I'll

37:22let you decide that so let me know in

37:24the comments also click that subscribe

37:26button there or it ever it is so there

37:29you get notified when I release the

37:31second one right so like comment

37:34subscribe and look forward to seeing you

37:37in the next one soon thanks