Full transcript
0:00everyone Simmons here and welcome to
0:03part two of this little mini series
0:05called sleep to win now in part one I
0:09covered the hardware and in part two I'm
0:12gonna be covering the software so if
0:15you're just watching this video and you
0:17didn't watch the one that went before it
0:19you know part one was called sleep to
0:21win part one hardware you can check it
0:24out on our blog consoling calm or just
0:26the video before this one on my youtube
0:28channel and in this video I walked you
0:31through the hardware that I use to get
0:36an objective view of my sleep and its
0:39quality over time and also the different
0:43things that I use to influence my sleep
0:47so basically you want to think about it
0:49as two main things one is a measuring a
0:51measuring stick that's the or ring that
0:55enables me to get data objective data on
0:57how good my sleep was instead of just
0:59trusting my opinion and then the other
1:02pieces are little things that I've
1:06introduced or taken away to my bedroom
1:10in my sleep schedule and my sleep
1:13environment and those things have been
1:15introduced and then measured the effect
1:18with my oaring and I've basically
1:20optimized to do more of the things that
1:22work and less of the things that don't
1:25work and constantly seeking perfection
1:28and in that video I walk you through all
1:30of those things and I just share the the
1:32best ones that I've found over about two
1:34years of of doing this so today's video
1:39we're going to cover the software and
1:40how to do all of that now I was just
1:44reading the comments and I saw a few
1:45people were saying some interesting
1:47things one of them was people were
1:50saying oh it's all very well like having
1:52a perfectly quiet bedroom but I live in
1:55the city and I'm poor or whatever and
1:57it's extremely loud and that's a really
2:00good point you know so I wanted to share
2:02a couple of things that can really help
2:04if you are in a if you're if you've got
2:07roommates or if you're living in a cheap
2:08apartment in a major city and its really
2:11loud with road noise and things like
2:13that
2:13so one of them you can go with is called
2:19max pillow soft silicon earplugs so I've
2:23given these a try you can see I've
2:25purchased this a few times but these are
2:29basically what like swimmers put in the
2:31ears it's like the silicon kind of stuff
2:34and it molds into the shape of your ear
2:36and they're a lot more comfortable than
2:39ear plugs that go inside your your ear
2:44holes or whatever the hell they call
2:45those things and they do a way better
2:49job so you can put these in if you live
2:53in a really loud place then these are
2:56cheap like you can get a pack which is
2:59only like four bucks
3:00so I recommend these or what I recommend
3:06is using a white noise machine so one of
3:11these it seems honestly when I first
3:13heard about it I thought it was just
3:15like a total gimmick but then I thought
3:17what the hell I'll just get a cheap one
3:18and give it a go so you can see it's
3:20about 18 bucks and I'll put the link to
3:22these ear ear plugs and this white noise
3:26machine and in the description beneath
3:28this video so you can go check it out
3:31but I bought one of these and I gave it
3:33a go because I'd heard some people
3:34saying that it really helped them a lot
3:36or I knew of people that had babies and
3:39they were saying that they just put a
3:41white noise machine on and the baby just
3:43falls right asleep and then small small
3:46noises or disturbances don't like upset
3:49the baby and wake it up which I thought
3:51was very interesting so I gave it a go
3:53and I can honestly say this thing's
3:55amazing like for the price this thing
3:57does a ridiculous job and what it
4:00basically does is it creates a kind of
4:02white noise in the background and
4:05there's a few different options that you
4:06can set it to you can see here
4:10ocean-like that's the sound of like
4:11waves crashing or just a summer night
4:13which is like crickets and or you can
4:17have like rain or you can have like
4:20thunder like a storm and you can adjust
4:23the volume and when I was late
4:27being in a room that had quite a bit of
4:29road noise because it was you know right
4:31on the road I tried it I tried using one
4:36of these and I turned it onto ocean
4:37ocean was the one that worked best for
4:39me and it made an amazing difference not
4:41just to me but to my wife as well we
4:43both got way bit of sleep and we didn't
4:46wake up throughout the night whereas
4:48when we didn't have one of these we
4:50would wake up constantly throughout the
4:51night whenever there was a loud noise
4:52and so I highly recommend one of these
4:56or these earplugs I don't really like
5:00having things in my ears so I prefer
5:01these so I wanted to just add those two
5:05additional pieces of hardware for people
5:07who can't just fully sound did in their
5:10entire room that might help quite a lot
5:12and now I want to go on to part two
5:15which is you know the software so also
5:18isn't so shot this video yesterday I
5:20spoke to Orin the folks over there and I
5:24was able to get you guys a discount
5:26right so I got you fifty bucks off if
5:30you want it and you can just go to
5:32consoling comm forward slash Ora owe you
5:34a and you go there you should be able to
5:38get fifty bucks off and then if you miss
5:44that part of the video of the previous
5:46one the aura ring it looks like this and
5:52you put this thing on your finger and it
5:54tracks all of the the data and you only
5:58need to charge it like once every five
6:00or seven days it's pretty amazing you
6:02just put it on this little charger and
6:03it charges up and you it's not
6:06communicating with your phone all the
6:07time it's storing data locally on it's
6:10on it's on board memory and then you
6:13only need to sync it to your phone like
6:15once every two or three days it's a good
6:18habit to get into syncing it every
6:19morning but you only need to charge it
6:22once every like five to seven days it's
6:24pretty amazing how much this little
6:26thing can actually do so you can still
6:28have your phone on airplane mode at
6:29night and it's not communicating or
6:33anything like that with your phone and
6:34then it just syncs up in the morning now
6:37when you look at the data you've got a
6:39few options like one
6:40is the or ring app that you can get for
6:43like Android or iOS iPhone and this is
6:48basically what the interface looks like
6:50it gives you a like a readiness score
6:54here and then it tells you how much
6:56sleep you had and it gives you a sleep
6:58score shows you what your resting heart
7:00rate was at and tells you when you went
7:03to sleep and when you woke up and it
7:06also tracks your activity and it gives
7:09you it basically combines like sleep and
7:11activity and previous night's sleep and
7:13activity to give you one overall simple
7:16metric called readiness now the cool
7:18thing about this is it's just really
7:20simple like you just need to pay
7:22attention to the readiness score and you
7:24want to make sure that you're above 80
7:2590 is amazing if you're above 80 you're
7:28good and if you're below 80 you need to
7:31like do some work if you're below like
7:3360 or 50 somethings then you you're in a
7:36lot of trouble and you really need to
7:37fix something right so you don't really
7:40need to pay much attention to any of the
7:42details other than readiness but what's
7:45cool is if you want to figure out why
7:47your readiness is good one night or why
7:49it's not so good one knowing then you
7:52can drill down into the detailed
7:54granular data and this is where you make
7:57a lot of your optimization decisions now
8:02there's also a thing that you can do
8:03with these or rings that most people
8:05aren't aware of and there's a cloud
8:09there's a cloud application as well and
8:13you get there by going to cloud or ring
8:18comm and I'll put the link in the
8:21description beneath this video as well
8:22but you still need to sync your or ring
8:25to your iOS or Android app every morning
8:29because that's how it connects with
8:30Bluetooth but then the app it it stores
8:33all of the all of your data in the cloud
8:36and so you can access it from your your
8:40computer just by going here now you can
8:42get much more data in more granular data
8:45and you can get data for all time that
8:49you've used you're ordering when you
8:51access it from the cloud so most people
8:54have
8:54idea this thing exists but it's honestly
8:58awesome and I don't know why they don't
9:00make it more obvious to their users that
9:03this thing exists so what I like to use
9:07is the aura cloud to do the analysis but
9:12I use it in combination with this sheet
9:17that I made called the health tracking
9:19sheet it's C Google it's a Google sheet
9:22and if you want to grab a copy of it
9:25totally for free I've put a link beneath
9:28this video in the description it'll just
9:30say health tracking link get it a health
9:32tracking sheet get it here and there'll
9:35be a link right now when you view this
9:37file this is like a template file that
9:39you can't eat it you don't have edit
9:41privileges so to get your own copy of it
9:44you just go file make a copy and then
9:49you can save a unique copy to your own
9:53Google Drive account and when you do
9:55that
9:56then you've got a version of it that you
9:57can copy right nice and simple so let me
10:01explain how this thing works
10:02so under this first tab down here you
10:06can see it says dashboard 2019 right so
10:09this is your dashboard which gives you a
10:11bird's-eye view of the entire year and
10:15so here we're looking at 2019 and you
10:18can see Jen to December so the months
10:20are listed here and then there's a bunch
10:23of different metrics across here right
10:25and then what's cool as you can see
10:28month by month what your metrics are at
10:30a monthly average but then you can see
10:33for the whole year what your trends are
10:35so you can see how much you sleep on
10:38average per month and on average per
10:42year so you can really get some awesome
10:44metrics that you can't really get within
10:49oaring but when you report all the data
10:52into this sheet it gives you all sorts
10:54of things now it also breaks it out
10:59month by month so this dashboard is just
11:02like a dashboard view we don't actually
11:04enter any data here this dashboard is
11:06made up from
11:08that's on these other tabs so to use the
11:12sheet you would want to start with the
11:14current month that you're in right so
11:16whatever month it is you just select it
11:18and you would start here what I
11:21typically do is I go change color and I
11:24change the current month to red like
11:26that and then what I like to do is just
11:29drag this into my bookmarks here and
11:34then I'd rename it like health tracking
11:38right so now I've got a shortcut link to
11:41it BAM right away in my in my bookmarks
11:46and it would take me to the exact tab I
11:49want to be on as well right so that's a
11:52quick way to do it now each day you can
11:56see down here there's a list of all of
11:57the different days now you'll see that
12:00right now this template I'm using it's
12:02for 2018 it's exactly I'll get someone
12:06on my team to update this so it'll say
12:092019 probably by the time you find this
12:13link it all say 2019 so it'll be all
12:16nice and updated for you but what you
12:19want to do is you want to report on like
12:22last night's data or yesterday's data
12:24right and you want to put in what time
12:30or what your what your sleep start time
12:33wants their sleep is sleep start time so
12:36what time did your sleep begin and this
12:39isn't time you went to bed but what time
12:41the or ring says you went to sleep so
12:43like here I can see when did I go to
12:48sleep I won't go through all of these
12:52different hopefully go to find it
13:01well it yeah I won't go through every
13:04single metric like on here but the time
13:07you went to sleep in the time you woke
13:09up will show on your aura ring mobile
13:14app right it's it's like very easy to
13:16see that and you would put in what time
13:18you you went to sleep then what time you
13:21woke up in the morning and then you
13:23would put in the total sleep duration
13:26that's how much time you spent asleep
13:29and then what is your awake time so that
13:33is the amount of time that you like took
13:36to get to sleep like from the time you
13:38went to bed to when you went to sleep
13:40and the time that accrued during the
13:43stages at night when you woke up in the
13:45middle of the night there also as a wake
13:47time on your aura ring and you want to
13:50record that here and then light sleep
13:54time this is the amount of time accrued
13:56where you were in a light sleep state so
13:59not real not deep but not awake just
14:02kind of light and then rim is rapid eye
14:05movement and this is how much time you
14:07spent in that stage and then it deep
14:10this is the amount of time you spent in
14:12that stage now you don't actually need
14:14to like calculate any of these things
14:17yourself the ordering app does that for
14:20you it you just have to report what the
14:23aura ring said in here right then your
14:26heart rate and then your LR HR so it
14:31will show that in it you're pouring and
14:36then so that's LR HR and that's like
14:39account of like beats per minute and
14:40then there's so I think that's low
14:43resting heart rate and this is low
14:45resting heart rate time so that's the
14:47amount of time that was accrued there
14:49then your body temperature then your
14:52respiratory rate and then your HIV and
14:55then timing so timing is basically a
14:59score that or is calculating based on
15:02like your circadian rhythms so what time
15:06you typically wake up and what time you
15:07typically go to sleep it will learn the
15:10patterns and trends after you've used it
15:12for a few days
15:14and if you always go to sleep at 10:00
15:16and you always wake up at 6:00 then the
15:19closer you go to sleep to 10:00 and the
15:21closer you wake up at 6:00 the higher
15:23your school will be so if you always
15:26mean to sleep at 10:00 you always woke
15:27up at 6:00 oh it's gonna be like a
15:28hundred if it's really low within you're
15:31swinging too far right and then it gives
15:34you a readiness our score and your
15:37readiness score is basically made up of
15:39you know all of these different
15:41components from today in previous night
15:43and that's the main one to look at and
15:47then you've got your sleep score which
15:49is basically how good how old my how
15:51quality was your sleep right now all of
15:54these ones you just plot in from your
15:57aura ring and you can see here this was
16:00a 93 sleep and then readiness of 98 it
16:04was a total of like 8 hours and 43
16:06minutes
16:07rym was 2 hours 24 deep was 140
16:11efficiency was 94% and you can see
16:14latency timing so this is a very good
16:18sleep extremely good and then it shows
16:20you your different sleep stages your
16:23resting heart rate your HRV your body
16:25temperature deviation in your breaths
16:28per minute which is your wrist break so
16:31you can see it gives you some awesome
16:33data right now where this tracking sheet
16:40really comes like really awesome is not
16:44so much what's just reporting what we
16:46know from watering because you're
16:47probably thinking why would we need to
16:48just plot that stuff in when the app
16:50shows us that there's a good question so
16:53where this tracking Shiki it's good is
16:56where we get to put in some of our own
16:59data and correlate it with our rings
17:02data so here you want your in putting
17:07this in your inputting this from
17:09yourself and your own opinion of what's
17:12going on we don't actually have things
17:14to track this with right we don't have
17:17an ordering that tells us these things
17:18so in the morning when you wake up you
17:23want to write down like what how alert
17:27you are so how
17:28do you feel if you feel real kind of
17:30foggy and sleepy then you'd have a low
17:32alertness and then mood are you happy
17:35grumpy like feeling amazing right a
17:38hundred is perfect and you you basically
17:41get it and then soreness so this one
17:44doesn't make much sense if you're not
17:45going to the gym or doing a lot of
17:47exercise but I go to the gym probably
17:50like four times a week and I report here
17:54like how sore I am like house all my
17:56muscles are from different workouts and
18:00then meditation tea this is how much
18:03time did you spend at meditating now I
18:05meditate 20 minutes a day every day and
18:07so I highly recommend you do too and I
18:10would just record how much time I spent
18:12meditating if some days it was zero if
18:15some days I did ten record it here and
18:17then mindset so this is just whether I
18:20went over my goals and my plan and my
18:24warm-up and like my vision and mission
18:27and all of these different things in the
18:29morning which I find reminds me of like
18:31why I'm here what I'm doing and so you
18:34could say yes or no whether you looked
18:36at your mindset stuff or not
18:38now this isn't mandatory like none of
18:41these things in mandatory you can like
18:42delete this or or change it and do
18:45whatever you want I'm just simply
18:46sharing what what I use now it says diet
18:50so I've really simplified this so if I
18:54have a so if I eat really clean like I
19:00use this company called thistle thi stle
19:02dot Co it's a meal delivery service I
19:05really really clean look like extremely
19:10clean and I do it one because it's very
19:15good for me and it helps it it makes me
19:17healthier and it makes me feel a lot
19:20better in my clarity's a lot better but
19:22I also do it as like a self-discipline
19:24thing because I don't really want to eat
19:26a salad all the time I would much rather
19:28eat other stuff but when I just keep
19:30making myself do things I don't really
19:32want to do it really you really start to
19:34develop a lot of mental strength so how
19:39this system works is one
19:41would be if you ate perfectly on plan so
19:44whatever your meal plan is you just
19:45stick to that you don't have any snacks
19:48or any other stuff then a two would be
19:51if you start til meal plan but you also
19:55had a snack here or there right and then
19:58a three would be if you just totally
20:01went off the rails right any weight like
20:04a burger or whatever so that's diet and
20:09then supplements is just binary like one
20:14or zero so supplement zero would mean I
20:16didn't take them one would mean I did
20:18take them then workout it's yes or no
20:21and then work start time so what time
20:25did I sit down at my computer and
20:27actually start working and then work in
20:29time when did I finish up and then work
20:35duration so what is the difference
20:36between these two and then my output so
20:40this is how much work I got done like
20:42how many of the things on my plan and
20:47notebook that I thought I was going to
20:49get done how much of it I actually got
20:51done so that's a measure of like getting
20:54things done then focus percent this is a
20:57measure of how focused I was so if I was
21:00my mind was pinging all over the place
21:02and I was very distracted and kind of
21:03frazzled would be low but if I was the
21:06laser focused and it's like nothing else
21:08could come in and disrupt me then that
21:11would be high and the implant-- ET is
21:13planning tomorrow today so at the end of
21:16every day i planned tomorrow today so
21:19that we know wake up in the morning I
21:21know exactly what I need to do in no
21:23time is spent thinking about what I'm
21:24going to do or in what sequence I'm
21:26going to do it or trying to prioritize
21:28things or anything like that I've
21:30already I do it the night before so that
21:32when I wake up in the morning all I
21:34needed it was just follow the plan this
21:36all honestly change your life if you do
21:38this if you do this and if you do like
21:42some meditation and you use an aura and
21:45track your sleep and make some little
21:46adjustments to it you change your life
21:49completely so probably more than doing
21:53anything else honestly
21:54like this is this is so simple but you
22:00need to achieve anything great you first
22:03need to function properly and without
22:06these things you're not really going to
22:08function properly and that means that
22:10anything you do learners forget it
22:12you're not gonna be able to apply it and
22:13execute it and most importantly you're
22:15not going to be able to consistently
22:17hold on to it and improve it over time
22:19you're just gonna go off the rails and
22:22then it reading did I read before beard
22:25or not yes or no and then I also have a
22:28personal trainer called Rhett and he
22:30audits it so you don't need to have one
22:33of these if you're real hardcore and a
22:35bit of a disturbing person like me then
22:40you probably want to have a someone that
22:44audits it so Rhett has access to
22:47everything I mean for like two years he
22:49lived in my house and he would train me
22:52he'd like work on my meal plans and
22:55everything and he would also had access
22:58to my aura ring and all of this he still
23:00has access to all of this by the way and
23:02he still is my trainer he just lives
23:04with his girlfriend now and he would
23:09come in and check all of this to make
23:11sure that one I'd do it and to that I
23:16don't really like I don't make any
23:19errors or make something up I mean I
23:22don't do that anyway but I still want to
23:25know that someone's looking over my
23:27shoulders and making sure that like I'm
23:29held accountable right so it really
23:33helps to know that when you're filling
23:34out these numbers that someone else is
23:37looking at it in judging you and then he
23:40would write read if he's audited it and
23:42then if there's any notes like I was
23:44circle this happened or that happened
23:45I'd write it down here right but most of
23:47the time I don't take any notes so
23:49that's basically how this thing works
23:51when you wake up first thing in the
23:53morning
23:54you want to record these like you want
23:59to record all of the stuff but then you
24:02can't actually record your work end and
24:06work duration output
24:08focus plan tomorrow today reading you
24:10can't actually do this until the day is
24:13finished so I'll change this color to
24:16bright yellow so this you can record in
24:19the morning you get it from the ordering
24:20app or the Orion cloud this you record
24:25in the morning but you get this from
24:27your own opinion of how things are going
24:29or whether you did these things or not
24:31and in this you can complete at the end
24:33of the day right so there's a start of
24:36the day end of the day and we pull it
24:38from two different sources now as you do
24:41this over time you'll start to notice
24:44some really interesting patterns right
24:47so if you scroll down you can see the
24:50average for the month we so if you were
24:53like seven or ten days into the month if
24:55you could you just scroll down you could
24:56see the average right so one you can see
24:59what your average is and so you can see
25:01what these different patterns are and
25:02really what we're looking at is
25:05relationships between like our how good
25:09our sleepers and how good our
25:11performances at work because like I'm an
25:15entrepreneur I've got a business and so
25:17I'm trying to I'm always trying to do
25:19better and I want to squeeze more out of
25:24my personal performance and so I look at
25:28sleep as a means to like a business end
25:32right and so I'm optimizing sleep for
25:36like my work performance so if I notice
25:39that when I don't have very good sleep
25:41my output and focus is down and if I
25:45notice when I do have a good sleep my
25:46output and focuses up then I really want
25:50to make sure that I maintain a good
25:52sleep and by the way that is absolutely
25:54what I have noticed and then I want to
25:58notice things like does meditation
26:01influence sleep or does meditation
26:03influence my work output and I found it
26:06does seem with diet and same with
26:09working out right so I'm able to find
26:11all of these different relationships and
26:13then sometimes if I'm really frustrated
26:15or stressed out and I just feel kind of
26:18down and like things aren't going very
26:19well then I always come here
26:22and take a look and the data often tells
26:25me exactly what the problem is it's
26:27typically oh well of course you've been
26:29feeling like because you haven't
26:32been sleeping properly and you haven't
26:34been working out properly and you also
26:37have been like eating ice cream and
26:42burgers and things like that and so of
26:45course you're gonna feel like if
26:46you're doing that like what did you
26:48think so it's it's kind of cool to have
26:51the data it gives you some objective
26:53things to look at instead of just being
26:56like oh why do I feel sad and then
26:59trying to come up with some delusional
27:02like thing that you think caused it
27:06that's a recipe for disaster
27:07right there's how most people live kind
27:10of freaky kind of sad but this enables
27:12you to be a lot more objective with
27:14things now when it comes to running like
27:16sleep experiments that I was talking
27:18about in sleep to win part one which
27:22I'll put a link to beneath this video as
27:23well what I like to do is often write
27:26those in the notes here so if I start
27:28using like a weighted blanket one night
27:30I might put in here like weighted
27:33blanket start right and then what I'll
27:37do is I'll start to notice like after
27:40seven days twenty thirty days whether
27:44that's had an influence on my sleep at
27:46all now you can't really tell night
27:50tonight because there's herbs and flows
27:52and regression to the mean with this
27:53thing like you no one has a perfect
27:55sleep every single night what matters is
27:57the average right so I'm not so
28:01concerned about one bad night here or
28:03there I mean that happens you want to
28:05try and limit it as much as possible but
28:07I'm mostly concerned about the averages
28:09and that is what you want to have a look
28:14at you really need at least like thirty
28:16days of data to compare to the last 30
28:19days of data we're the only variable
28:22you've changed is the weighted blanket
28:24all the other things are held constant
28:27for you to actually know if it's made a
28:30difference or not right and so really
28:32you should do more than thirty days like
28:34a lot of the things I shared
28:36you in the first video I did way more
28:37than 30 days but at least at 30 days
28:41you're going to have an idea but let me
28:43tell you how you can totally royally
28:45ruin your experiment by introducing a
28:48new thing like a weighted blanket and
28:50then deciding to just have a shitty diet
28:54and drink alcohol and not go not do any
28:58workouts at all and just totally change
29:01your your sleep schedule right and then
29:04you're like ah the way to blink it
29:06didn't help that's not the case you have
29:11to hold all things constant and
29:13introduce one variable in order to
29:17really be objective now if there's some
29:20scientists here they're still probably
29:22going to say this isn't fully objective
29:24of course it's not we can't keep every
29:26damn thing constant that's impossible
29:30but we try our best to hold things
29:33constant like if you go to the same
29:35sleep schedule the same diet workout
29:38plan work schedule all of this stuff and
29:41if we measure 30 days of data
29:42objectively with the ordering and we
29:45compare these things that is much more
29:49objective than even a lot of academic
29:51papers that I've seen which are
29:53laughable compared to this kind of data
29:56right so this is this is a like worlds
30:00apart from what most people do because
30:02most people don't do but it's still
30:05not absolutely perfect so I'm not
30:07claiming that it's that either but it's
30:09enabled me to get a lot more performance
30:11out of myself get some amazing results
30:14in business and also with just my
30:18general mood and focus and cognitive
30:20abilities and memory and endurance as
30:23well and so it's totally like helped me
30:26and changed my life and I've watched it
30:29do the same to a lot of other people too
30:31this thing's are hit with people in
30:33quantum mastermind and the aura ring
30:38it's like if you come to one of our
30:39masterminds it's like everyone's got one
30:40of those damn things it is not a product
30:43that I'm just like referring you to
30:46because it's a gimmick like you'll
30:47probably noticed I never refer
30:49really anyone to anything because in
30:51order to do that my my own philosophy is
30:54that I must first use it myself and
30:56actually truly believe in it otherwise
30:59I'm not going to refer it so I can tell
31:02you the oil ring is a good one
31:04you should get it and then you should
31:06use the aura cloud
31:08you should run some sleep experiments
31:11you should try out some of those things
31:12I showed you in part one the hardware
31:13video and use this health tracking sheet
31:17and start having you know start
31:21experimenting with your sleep and some
31:25good things will happen so that's it for
31:29sleep to win part 2 software and if you
31:32want to grab an o-ring 50-buck discount
31:34consulting.com /or so if you like this
31:38video just click that like button and
31:41also let me know what you thought in the
31:45comments section below if this was
31:47helpful or whatever let me know also if
31:50you think there's some more stuff to do
31:52with sleep that I didn't cover in part 1
31:55or part 2 let me know in the comments
31:57too because who knows maybe I'll make a
31:58part 3 maybe I won't depends let me know
32:01in the comments also click that
32:03subscribe button to get notified once a
32:06week when I release a new blog video I
32:09release them every Tuesday and if you
32:11liked this one then you'll probably like
32:13what's coming as well so that's it
32:16thanks for watching and go get some good
32:19sleep