You literally gave me enough knowledge to start my first company. I created a LLC company America (living in Turkey) and started to make e commerce businnes. I realized the only thing i need a guide like you. When people learned how they can do a stuff i mean mental way to complete the task you can literally do anything you want! Thank you so much man. Never bought any of your course but the information you gave for free is life changing. If we met some day i want to thank you face to face. God bless you man !
Awesome video Sam! Regarding sleeping next to your wife, how do you deal with the potential of another person's movements and noises keeping you up? Thank you!
Perfect. I was literally JUST thinking about the importance of sleep. It's the absolute cornerstone of all of your other healthy habits. If you are eating healthy, exercising etc., the effectiveness of all of those are boosted by getting better sleep.
Thanks, Sam! Your suggestions are very helpful and quite easy to use for the better sleep. What I would add: 1. Plants (trees, bushes, flowers ect.) release phytoncides and many other substances that we inhale and thus nourish and at the same time heal our body. So it's very helpful if you have forest, park or garden outside the window and you can allow this air to come inside. 2. It's very important what your neighbours are and what they do (what electronic they use) behind the wall. For example, if they have wi-fi routers, these waves will affect your sleep. Private houses at countryside is probably the best option for living.
Another thing to try is to use Blue Blocking glasses AND use the night time mode. I tested my sleep, and I got better sleep when using both. The night time mode is not enough. I also recommend the UVEX Safety glasses which block around 99% of blue light compared to other glasses which barely blocked blue light at all.
i was going to suggest the same, i use these from amazon because they had good reviews and they worked. www.amazon.com/BLU-Blue-Light-Blocking-Glasses-Orange/dp/B0785JYYTM/ref=sr_1_1?keywords=blue+light+blocking+glasses&m=ATKL3SLEIWTYD&qid=1567626847&s=merchant-items&sr=1-1 also if ur in a noisy city then noise canceling earbuds are a good choice too
I’m addicted to Sam Ovens video. I agree Sam. I’ve been sleeping atleast 8 hours a day. It’s literally night and day! 😂 but seriously, complete game changer. 8 hours of amazing sleep = life changing. 💯💪🔥
I would like to share a few things that made a huge difference for me: - Sleep in a well-venitlated room. This is more important than the dark room setup. I made the mistake of shutting everything down but I was getting low quality air as a result. Better to allow a tiny bit of light and open the windows if you don't have AC. - Check the quality of your breathing in the day and train it. This will have an effect on breathing in the night as well. - Learn a technique to fall asleep immediately. Focus on the sensations of the blackness before the eyelids for a few seconds, then focus on the sounds around for a few seconds, then focus on the feeling of pressing your body on the bed, alternate it - it may not work immediately, as with everything it's something that you train and it would probably help if you had some prior experience with meditation, as otherwise you may find it very difficult to focus.
Love that you bring attention to things like sleep. I do these as well. Without A/C, you also need to be aware of ventilation and circulation. Your breathing will raise the Co2 levels quickly in a closed room.
Highly underrated video...My sleeping tips are 1) great mattress (I have a tuft and needle), 2) No or limited alcohol 3) Melatonin if needed 4) Colder temperature room 5) Doing yoga earlier in the day can also help a lot
Thanks Sam, Very useful as always. Sleep is definetly my weakest point. I have a 25 hours cicle, sleep 9, awake 16 so if i let go, I start waking up one hour later each day. I have to hammer myself really hard to go to sleep at the same time. It's like always going to bed one hour earlier.
Thanks for the video Sam! Can you drop a video on how to do the work? I'm not sure if this applies to most, but i realize that when i do the work, i always end up focusing on the trivial details of it too much, like trying to make it perfect or precise all the the time, and i end up not getting much done at the end of the day. I'm not sure when to do it perfectly, when it's okay to do it without much thought, or just hope to do it the most efficient way possible. Something like how to be more productive when doing the work, how to prioritize your actions when doing it (like when to be perfect or not be so precise about it), how to get the most out of something done, and specifically how to do the work the best way it can possibly be done.
I agree with a lot of what Sam says but as a lighting engineer, I can say that there are better options than tungsten lights. There are times when it is better for your body to be around 5500K lights. I recommend something like a Phillips Hue bulb. Warm dim lighting is essential for the evening, but cool lighting (5500k) is a great natural alternative to caffeine. I set my bulbs to change warmth throughout the day. A much better way to support your own circadian rhythm.
Thank you for making this Sam! I started valuing my sleep a lot more lately and it has made such an enormous difference in my life. Looking forward to part 2.
What helped me a lot are silicon based ear plugs used by swimmers. Cheap and thrown away after 3-5 nights. Can be cleaned with warm water each morning.
1. We both tried the hair growth thing at the same time. - In around 2 months you'll most likely be tired of the length. - I suggest trying bald with a hat. Feels really good and there's no maintenance! - Faster in the shower, nothing to dry and never looks greasy. 2. I suggest you get silent motorized rails for your blacked out curtains. - You can make them progressively open as you wake up to follow your desired time zone or sun cycle. - You will never touch your curtains again. - Most brand will work with Apple Homekit (your mac/iphone) - It's welcoming; your curtains are already closed when you go to sleep. 3. For those that can't shell out the money for the ring yet: - I suggest the Huawei Honor Band 4. - It's $40 and from my comparison with an Apple Watch and a FitBit smart band, the sleep data similar. - It also gives you 24/7 heart rate monitoring for further tweeking. - I charge it once a week. 4. For anyone that wants a cheaper weighted blanket that makes a noticable difference: - Look at Ikea sheet covers. - They are around $30 and you can add your own sheets and desired weight. - So far so good! Only issue I'm having is the anxiety of putting earplugs and not hearing my alarm because of it. I don't trust my phone's volume. Hopefully will fix soon. Tried a "light simulation alarm" with no results. Looking forward to pt.2!
@@bostonredsox1407 Check out HelloAxis or products by SomaSmartHome depending on your budget! You can also go the DIY route, although it's a mess and doesn't always work.
For the 7pm no eating thing. The actual time vary a lot from one individual to another, because it depends how fast your metabolism is and at what time you plan to go to bed as well.
Love this. I haven't had an alcoholic dring in 84 days. The shift in my focus is unreal. I've been reading Why we sleep - Mathew Walker. Love the Aura ring, have now ordered thanks mate.
I have tested using the headspace app for sleep. The difference with or without was a lot more time lying awake. By a lot more I mean 15 to 30 minutes. My phone is on airplane mode and I don't charge it next to my bed. So, switch my phone to airplane mode, go to the sleep series, set for 10 minutes and I sometimes fall asleep before the end of the 10 minutes.
Consistent sleep schedule is really really effective to have a better sleep. I've been suffering insomnia for many years and the problem just disapears when my body gets used to sleep at a certain time.
This is great. I got married last weekend and wear the oura ring for my wedding ring. It is so nice to have the data to look back at. Would love to see any other health related things you do as well (water filtration, optimizing your meals, etc) I'm a big fan of the scientific approach you take to everything. Looking forward to the next video! Thanks for putting this together.
thanks for the tips. I used philips hue lights so I can set the whole house to low red lighting leading up to bedtime and also I can set them to all gradually turn on over 30 minutes as my wake up so, instead of an alarm, the light wakes me up from the pitch black. waking up nicely is a big part of the sleep quality equation for me.
So helpful, and I'm working towards these changes. Thank you Sam! It's so refreshing to have people who are super successful demonstrate their sleep habits, and to know that we don't have to grind it out all the time, but actually sleep. Very very helpful & relieving.
I'm surprised... This is actually way less obsessive then I thought Sam would be about sleep. Pro tip 1: Quality of the air is crucial as well. I use a combination of plants based on a study from NASA (trying to figure out the minimum requirement of plants to create oxygen on non-earth like planets). These plants generate oxygen throughout the night and take particular harmful chemicals out. I would recommend watching the ted talk and putting those plants in your room. I'm sure you will love it. It's massive, you're going to be so happy haha :) ted talk: Kamal Meattle: How to grow fresh air Pro tip 2: Using an oura ring for your sleep is like using a baseball bat for playing tennis. If you want to go more accurate and scientifically valid I would recommend checking out dreem (it's an eeg device that will actually measure your brainwaves while you sleep. (Okay, I'll see myself out now)
I like to keep it simple, wearing an Oura ring can get really annoying, not a ring guy. Stop eating and drinking about 2-3 hours before bed. Workout in the day and expose yourself to sunlight. And then just sleep. The Oura ring can track your sleep, cool, but it's just going to do that. You know what you need to do, and that is just get better sleep. I don't need a ring to tell me that, just listen to your body and how you feel.
VERY informative and well received, thanks Sam! I have a huge problem in the sleep area and have done for many years, which makes me very grateful to you for taking the time to make this video and share what you have learned. There is a wealth of knowledge in here, I have downloaded the video so I can watch it again. Looking forward to part 2 - thanks again!
Thanks Sam! Agree that sleep is very important and I have been trying to improve my sleep recently too. Great advice and I'll definitely give them a go. I also notice that having earplugs helps me to stay asleep when my environment is not quiet. Also I got a pair of glasses that blocks the blue light and put them on 3 hours before sleep. I noticed that I feel sleepy about 30 mins earlier now than before and also fall asleep faster. But as I have only been trying for a week it could also be the placebo effect haha. I'll need to try it for a longer period to tell if it actually works. Thanks again and I'm looking forward to Part Two.
Great video Sam. Thx a ton for sharing - this is probably what I need the most to change my life...making better decisions and taking action on things. Gonna watch the Part 2 tonight. Thx Sam.
Recently coming across your contents, i am amazed with the practicality. I really really hope you get back into producing and making more. Much loves from japan.
This would be really cool Sam(!!!): Illustrate the difference between sleeping in an 18’C room and a 22’C room with the Oura ring tracking everything. Would be a great way to demonstrate that small changes like managing temperatures can make a HUGE difference. I’m also sensitive to bedroom temperature, but without AC i cant properly TEST it. Would love to see your data between the two temperatures. Love these mini series btw!
Great video, lovely tips. But surely cooling the bed down with air con and bed jet and then also heating it up with the crystal mat contradict eachother?
He mentioned that he doesn't use the BedJet anymore. The BedJet was from when he lived in New York and the aircon wasn't cooling the bedroom enough. Now his aircon is proper and he's not using the bedjet anymore
I have achieved a few reasonably decent financial goals in my life and I can say that sleep has been very important aspect of what ever successes I have had in my life.
2:20 - Sam you changed my life with just one statement! I can't thank you enough sir! I suffered for 4 years being stuck in that cycle of only getting 5-6 hours of sleep per night, and felt that I didn't need anymore. You are 100% correct that when we are sleep deprived, we don't realize how much more we actually need...until we force ourselves to sleep 8 hours per night! Now I am forcing myself to sleep 8 hours per night, even if I struggled to fall asleep or wake up, I don't care if I have to spend 10 hours in bed to get my 8 hours. Love the content as always Sam!!
When he says don't eat after 7:00 P.M., he means don't eat 4 hours before bedtime EDIT: btw there's a bedjet V3 now. It's smaller, quieter, and more convenient than the V2 since the controller has a lot more features
Hello, I love all your videos. Two things I have always struggled with are Pillows. my neck often hurts So down the line I have bought the fancy ones Soft, Med Hard... I just can't seem to find THE ONE. And also my 2nd struggle is my actual sleep position My back, my stomach, my sides... Just can't get & stay comfortable. Also my dog sleeps with me. my small old dog. but I leave my door open so She can leave my room if/when she wants to
What an amazing video. Will try out Oura ring & linen (I have & love linen towels already). Will look into getting Bed Jet, hope they ship to Europe... For me a cheap option for sound proofing is earplugs, I have a pair of silicone earplugs I like (after trying dozens) and I cannot live without them. A cheap complete dark option is a night mask, I use the Sleep Master and it's the only mask that does the job for me and doesn't fall off - swear by it. Fun fact it's also the night mask Tim Ferris uses.
This is an awesome video that summarizes many of the things that have helped me -- all in 30 min! Wish this video existed years ago. I might have to try out the bed jet because my housemate doesn't like the cold at night. Something to add for "hardware" on the diet side is the use of banana tea. I learned this from the sleep doctor Michael Bruess. You cut off the ends of the banana, cut it in half (skin still on) and put it in boiling water for 10 min and then filter and drink it. It's filled with magnesium from the skin of the banana and knocks you out. It's improved my Oura ring scores from upper 60's to upper 70's. I really want to get consistently in the 80's, so maybe a more consistent evening meditation can get me to the next level. I notice a HUGE difference in good sleep productivity vs non-sleep productivity at work. Would love to hear your opinion on naps. I use a Silent Mode sleep mask with 20-min napping sessions to bring more non-caffeinated energy into my afternoons for workouts and working on personal projects.
A yoga spike mat often helps me to relax and I easily fall asleep on it and I can sleep on it for hours. Then I wake up briefly and roll off it and keep sleeping mostly. Also helps go back to sleep after waking up. Would be interesting to see the quality of sleep with a Oura ring.
Great video. No earplugs, eye mask, lavender or white noise? I'd love to watch a video of the same depth cover your work environment/home office. Thanks Sam :)
My guy, everything you share improves my life immensely, can’t thank you enough for your videos please try share free knowledge for as long as possible😩😂
Really really good Sam, an examplee as an entrepreneur!! One of the few that talks abour taking are of sleeping, thanks you for keep giving us value!!!
You been to put some stain or minerial oil the wood beam at the ceiling. They look terrible . What you're talking about Sounds like really good advice.
Bought the oura ring and bed jet based off of Sam's previous videos. Really like the data the ring provides. Never thought much about my sleep except I knew I needed more of it but now with the ring im tracking my sleep everyday and I'm constantly trying to improve the stats. Big difference in energy and my sleeping habits def improved. As for the bed jet, it's too hot to use in the summer alone without the ac. It doesn't really cool enough by itself so if I have to turn on the AC and the bedjet it kinda defeats the purpose. Prob gonna return it but the ring is a good investment imo.
To be honest the best way to cool a room is natural ventilation. A/C is very bad for your respiratory system as it’s basically artificial air often recycled. Its also very dry reproduced air. Use natural ventilation wherever possible
My issue isn't getting to sleep. It's getting up and going again the next morning. I can go to sleep in about 10 minutes, and once I do, I'm konked out. I get really happy and relaxed and never want to wake up again. I guess I've been practicing self respect and relaxation for at least a few years, and have gotten really good at not being forceful or cruel with myself as a means of getting myself to do things. I feel that perhaps being more focused on the positive effects of hard work and the limited time I have to do it might help me get going.
Hello Sam. I noticed you mentioned to avoid synthetic material, however you are using a Purple brand bed that is (Made of) synthetic material, wouldn’t it be best for your bed to be non synthetic as well? There is a bed company called amerisleep that makes memory foam mattresses out of (plant material) instead of traditional petroleum synthetics, not only does amerisleep mattresses Not release toxic fumes over the years, it also has a quicker response time to adjust to your body posture while you sleep. (I encourage you to check them out and do your own Analysis).
All the things you sayed help me sleep better,i can recognise that.My sleep is shit at the moment cuz im not doying any of that but i can recall instances when my enviorment was similar to what you are describing and yes it makes a BIG differance.Thanks vor the vid.
You are basicaly recreating the nice safe standing by the fire getting your boddy warm,getting into your sleeping bag,enjoying the summer cool breeze of the night,camping/caveman experience,i used to be homeless :))
Hi Sam. Thanks for your advice. Well, at the moment as student I have everything in my room so including kitchen 😄. Certainly I have well worm and light, good blue light filter for PC and phone. However, I don't use or set clock to wake up. I know that in average I sleep for 7hrs then I wake up naturally. _Looking forward to seeing more of you videos_ up
...Also, it can help to stand for the last hour or so before you go to bed to help metabolize any extra cortisol that might keep you up. Thinking about the sun going down at about 3pm and preparing your mind for a sleep cycle can help and keep it up daily and you'll start to yawn between 3-6 pm even if you're not overworking yourself. Caffeine can be active in the body for 12 hrs so drink all caffeinated drinks in the morning. Meditation exercises such as expressed in the book "Breaking the habit of being your self" by Joe Dispenza, and make better sleep the quantum change you want to manifest. Stay away from screens and lights 2hrs before bedtime. Have all of the chores done by 8p.m. if you're going to bed by 10 p.m. which is very similar to Sam's video. Increasing circulation by doing the Wim Hof method helps with almost everything, and plan tomorrow today by writing all of your ideas down before its time to wind down. Also when you take a shower take a warm not a hot shower and no longer than 20 mins(don't let your hands prune) as this minimizes chemical exposure and also keeps you from stressing your body out by washing all of the sebum off.
Great stuff Sam. I would like to hear your comments on using visualization / mindfulness meditation to quickly get to sleep. I find it works really well.
perfect video! i m starting to record my sleep myself. As for ideas for videos maybe some on nootropics, cafein, theanine etc... and the impact on sleep, how to measure it to optimize the brain
Sam, can you share what kind of supplements or vitamins or enzymes you take on a daily basis? and also share what kind of supplements are Must-have for high performance :)
Sam, what's your thought on Alex Becker sleep schedule, 7.30PM to 3.30AM? or some CEOs that sleeps between 9PM to 5AM. it seems unnatural and might go against our body natural clock. I tried it, not working so well. Have you tried it? What's your thought on the insanely early wake-up time? :)
Thanks for the upload sam :) Just turned 20 and a few weeks ago I've moved out of my parents house and living alone whilst working part time to pay for rent and bills, dropped out of uni, bought Consulting Accelerator to become my desired self of financially independent before I am 30. Any advice on what I should focus on Sam? I am starting from pretty much nothing just like you did
It was like I was reading a comment from myself. Dropped out of uni, moved out of my parents house, I'm 19 and bought a course, running a digital agency. Good luck bro.
@@WinVault I'm still there man. So much happened when I moved in. I got settled and started this again 3 weeks ago and have signed 2 clients and doing Web design for some people too. Hby?
@@ld6056 congrats, keep striving with that momentum you've created. I've just completed week 2 of the course and thinking of starting again whilst implementing the actions Sam set in week 2. Is there anywhere I could contact you on? Fb or Linkedin?
Yah. Magnesium's very well absorbed through the skin. Epsom salt in a bath is also a good idea if you're lucky enough to have a bath and lucky enough to be able to afford that amount of epsom salt
I wouldn't have anythimg electric (high voltage) around me (closer than 40cm) when I'm sleeping. Yes it may warm you etc and you see on your statistic short term benefit as a better sleep but it may have some negative long term health effect like damaging the cells etc I'm not an expert so will not provide scientific explanation, but I heard something about it (in my native languange) and it was very convincing. Not in the context of sleep but generally even like having a laptop conected to the current on your body. Producers of sleep hardware may bs you but I'd be sceptical. Just a thought to consider, research on some good sources, I dont say I'm 1000% sure, I just personally wouldnt based on what I heard.
I use The Scientific Method in all areas of my life including sleep and have been tweaking and testing how to get the best sleep, most of this year. Even with my routine, wake up time, work out time, i've had to go through about 7 months of testing, to get it perfect for my body and personality type.
I didn't like the bed jet v2. I couldn't get it to the right temp....either was too hot or too cold. Mostly because of the super high humidity in Florida and honestly the purple mattress sleeps ridiculously hot. I'm gonna try the chilly pad next
Sam Ovens, a man of taste. Neva Masquerade/ragdolls are the easiest going, friendliest most beautiful cats ever. I am sure this choice was not by accident
Part Two "Software" is now LIVE! Watch it here: th-cam.com/video/zoUm_OP9R6A/w-d-xo.html
sam"matthew walker sleep scientist" ovens
Sam Ovens I would add 1200mg of magnesium (2 capsules). Will change your life.
You literally gave me enough knowledge to start my first company. I created a LLC company America (living in Turkey) and started to make e commerce businnes. I realized the only thing i need a guide like you. When people learned how they can do a stuff i mean mental way to complete the task you can literally do anything you want! Thank you so much man. Never bought any of your course but the information you gave for free is life changing. If we met some day i want to thank you face to face. God bless you man !
Hey man could you drop your email/skype/whatsapp? i would like to ask you questions about creating LLC in USA
How’s it going?
@@kiingjoof• business went under, wife left him, took the kids too
What'd you think of part one of this mini-series on sleep? Looking forward to part two? Tell me about it...
Can you make a video about discipline new
Yes, thank you for making this vid! :) I was waiting for you to make a video on how to get better sleep quality for months.
Awesome video Sam! Regarding sleeping next to your wife, how do you deal with the potential of another person's movements and noises keeping you up? Thank you!
Sam oven has big brain
Great, can you mention the hoaxes? Things you’ve tried that didn’t do anything to increase your sleep score
Always giving us the stuff we don't even know to ask for! Thanks Sam.
Well said!
8:00 PM TO 4:00 AM - Great routine - I get more done between 4:00 AM and 10:00 AM that most people get done all day!
Same! I agree
This doesn't fit the online guru narrative of "sleep is for the weak I grind 23 hours a day look at my Lambo" 😂😂😂
Nope, this comes from people who really own lambos haha.
People who say this are like people who do cocaine and inherited their fathers crappy side business but they won’t tell you that
All for dat peng drip on the ad. Of course
No one actually says that lol
The way you dissect ideas is quite insane. You provide us with a new perspective every time. Keep up the good work.
Power Matrix - Master The Dark Arts nice channel bro
Thnx Rich!
Perfect. I was literally JUST thinking about the importance of sleep. It's the absolute cornerstone of all of your other healthy habits. If you are eating healthy, exercising etc., the effectiveness of all of those are boosted by getting better sleep.
Agree!
Thanks, Sam! Your suggestions are very helpful and quite easy to use for the better sleep.
What I would add:
1. Plants (trees, bushes, flowers ect.) release phytoncides and many other substances that we inhale and thus nourish and at the same time heal our body. So it's very helpful if you have forest, park or garden outside the window and you can allow this air to come inside.
2. It's very important what your neighbours are and what they do (what electronic they use) behind the wall. For example, if they have wi-fi routers, these waves will affect your sleep.
Private houses at countryside is probably the best option for living.
I don’t understand why this channel hasn’t blown up yet
Cause it's too real. Pure distilled knowledge.
because most people are not ready for this kind of real and condense info, also they are too impatient
Another thing to try is to use Blue Blocking glasses AND use the night time mode. I tested my sleep, and I got better sleep when using both. The night time mode is not enough. I also recommend the UVEX Safety glasses which block around 99% of blue light compared to other glasses which barely blocked blue light at all.
i was going to suggest the same, i use these from amazon because they had good reviews and they worked.
www.amazon.com/BLU-Blue-Light-Blocking-Glasses-Orange/dp/B0785JYYTM/ref=sr_1_1?keywords=blue+light+blocking+glasses&m=ATKL3SLEIWTYD&qid=1567626847&s=merchant-items&sr=1-1
also if ur in a noisy city then noise canceling earbuds are a good choice too
great comment!!
I’m addicted to Sam Ovens video. I agree Sam. I’ve been sleeping atleast 8 hours a day. It’s literally night and day! 😂 but seriously, complete game changer. 8 hours of amazing sleep = life changing. 💯💪🔥
I would like to share a few things that made a huge difference for me:
- Sleep in a well-venitlated room. This is more important than the dark room setup. I made the mistake of shutting everything down but I was getting low quality air as a result. Better to allow a tiny bit of light and open the windows if you don't have AC.
- Check the quality of your breathing in the day and train it. This will have an effect on breathing in the night as well.
- Learn a technique to fall asleep immediately. Focus on the sensations of the blackness before the eyelids for a few seconds, then focus on the sounds around for a few seconds, then focus on the feeling of pressing your body on the bed, alternate it - it may not work immediately, as with everything it's something that you train and it would probably help if you had some prior experience with meditation, as otherwise you may find it very difficult to focus.
Love that you bring attention to things like sleep. I do these as well. Without A/C, you also need to be aware of ventilation and circulation. Your breathing will raise the Co2 levels quickly in a closed room.
Highly underrated video...My sleeping tips are 1) great mattress (I have a tuft and needle), 2) No or limited alcohol 3) Melatonin if needed 4) Colder temperature room 5) Doing yoga earlier in the day can also help a lot
Thanks Sam, Very useful as always. Sleep is definetly my weakest point.
I have a 25 hours cicle, sleep 9, awake 16 so if i let go, I start waking up one hour later each day.
I have to hammer myself really hard to go to sleep at the same time.
It's like always going to bed one hour earlier.
"that's not sleep, that's just 'bedtime' " - lol, love that. Thanks so much for this vid Sam, great stuff. Can't wait for part 3!
Agreed!
You always know what we need in life! You're a legend!!
Thanks for the video Sam! Can you drop a video on how to do the work? I'm not sure if this applies to most, but i realize that when i do the work, i always end up focusing on the trivial details of it too much, like trying to make it perfect or precise all the the time, and i end up not getting much done at the end of the day. I'm not sure when to do it perfectly, when it's okay to do it without much thought, or just hope to do it the most efficient way possible. Something like how to be more productive when doing the work, how to prioritize your actions when doing it (like when to be perfect or not be so precise about it), how to get the most out of something done, and specifically how to do the work the best way it can possibly be done.
I agree with a lot of what Sam says but as a lighting engineer, I can say that there are better options than tungsten lights. There are times when it is better for your body to be around 5500K lights. I recommend something like a Phillips Hue bulb. Warm dim lighting is essential for the evening, but cool lighting (5500k) is a great natural alternative to caffeine. I set my bulbs to change warmth throughout the day. A much better way to support your own circadian rhythm.
What I like about this principle is that, it is accessible to anyone around the world plus minus the variables
I thought I had my sleep sorted but there is clearly so much more to consider to help make me a better me. Thanks
My business growth almost doubled after I started allowing me to get more sleep.
Soundproof room and eight hour of sleep, sounds like heaven........ I have two kids of two and five :-(
Thank you for making this Sam! I started valuing my sleep a lot more lately and it has made such an enormous difference in my life. Looking forward to part 2.
Are used to think your videos are so boring, because I was so ignorant, thank you for your value
Insane value. Thanks, Sam! Going to start testing out some of these. Can't wait for part 2!
"Isn't sleeping for losers?" Sam Ovens again proves he's one of the most sincere, rigorous, and interesting thinkers posting content on TH-cam.
Exactly!
What helped me a lot are silicon based ear plugs used by swimmers. Cheap and thrown away after 3-5 nights. Can be cleaned with warm water each morning.
It is 2 AM here and I'm watching this..
Haha oops ;)
1. We both tried the hair growth thing at the same time.
- In around 2 months you'll most likely be tired of the length.
- I suggest trying bald with a hat. Feels really good and there's no maintenance!
- Faster in the shower, nothing to dry and never looks greasy.
2. I suggest you get silent motorized rails for your blacked out curtains.
- You can make them progressively open as you wake up to follow your desired time zone or sun cycle.
- You will never touch your curtains again.
- Most brand will work with Apple Homekit (your mac/iphone)
- It's welcoming; your curtains are already closed when you go to sleep.
3. For those that can't shell out the money for the ring yet:
- I suggest the Huawei Honor Band 4.
- It's $40 and from my comparison with an Apple Watch and a FitBit smart band, the sleep data similar.
- It also gives you 24/7 heart rate monitoring for further tweeking.
- I charge it once a week.
4. For anyone that wants a cheaper weighted blanket that makes a noticable difference:
- Look at Ikea sheet covers.
- They are around $30 and you can add your own sheets and desired weight.
- So far so good!
Only issue I'm having is the anxiety of putting earplugs and not hearing my alarm because of it. I don't trust my phone's volume. Hopefully will fix soon.
Tried a "light simulation alarm" with no results.
Looking forward to pt.2!
I've been looking for an electronic type blinds that I can open or close with a remote. Would you be able to recommend me something?
@@bostonredsox1407 Check out HelloAxis or products by SomaSmartHome depending on your budget! You can also go the DIY route, although it's a mess and doesn't always work.
For the 7pm no eating thing. The actual time vary a lot from one individual to another, because it depends how fast your metabolism is and at what time you plan to go to bed as well.
Yes. I have a very fast metabolism. It's impossible to me to not eat after 7pm. I'll not be able to sleep properly with an empty stomach.
@@cutcinefr Same
Love this. I haven't had an alcoholic dring in 84 days. The shift in my focus is unreal. I've been reading Why we sleep - Mathew Walker. Love the Aura ring, have now ordered thanks mate.
I have tested using the headspace app for sleep. The difference with or without was a lot more time lying awake. By a lot more I mean 15 to 30 minutes. My phone is on airplane mode and I don't charge it next to my bed. So, switch my phone to airplane mode, go to the sleep series, set for 10 minutes and I sometimes fall asleep before the end of the 10 minutes.
Consistent sleep schedule is really really effective to have a better sleep. I've been suffering insomnia for many years and the problem just disapears when my body gets used to sleep at a certain time.
This is great. I got married last weekend and wear the oura ring for my wedding ring. It is so nice to have the data to look back at.
Would love to see any other health related things you do as well (water filtration, optimizing your meals, etc) I'm a big fan of the scientific approach you take to everything.
Looking forward to the next video! Thanks for putting this together.
thanks for the tips. I used philips hue lights so I can set the whole house to low red lighting leading up to bedtime and also I can set them to all gradually turn on over 30 minutes as my wake up so, instead of an alarm, the light wakes me up from the pitch black. waking up nicely is a big part of the sleep quality equation for me.
So helpful, and I'm working towards these changes. Thank you Sam! It's so refreshing to have people who are super successful demonstrate their sleep habits, and to know that we don't have to grind it out all the time, but actually sleep. Very very helpful & relieving.
I love you.
I'm speechless
Graet video. I use a weighted blanket and it helps me get to sleep faster. Great suggestions.
First heard that from Mike Cernovich.
I'm surprised... This is actually way less obsessive then I thought Sam would be about sleep.
Pro tip 1: Quality of the air is crucial as well. I use a combination of plants based on a study from NASA (trying to figure out the minimum requirement of plants to create oxygen on non-earth like planets). These plants generate oxygen throughout the night and take particular harmful chemicals out. I would recommend watching the ted talk and putting those plants in your room. I'm sure you will love it. It's massive, you're going to be so happy haha :)
ted talk: Kamal Meattle: How to grow fresh air
Pro tip 2: Using an oura ring for your sleep is like using a baseball bat for playing tennis. If you want to go more accurate and scientifically valid I would recommend checking out dreem (it's an eeg device that will actually measure your brainwaves while you sleep. (Okay, I'll see myself out now)
Getting restful sleep is so important. Reminds me of Arianna Huffington’s book 
I like to keep it simple, wearing an Oura ring can get really annoying, not a ring guy.
Stop eating and drinking about 2-3 hours before bed.
Workout in the day and expose yourself to sunlight.
And then just sleep. The Oura ring can track your sleep, cool, but it's just going to do that. You know what you need to do, and that is just get better sleep. I don't need a ring to tell me that, just listen to your body and how you feel.
More radiation.. Great way to screw up your sleep and your whole body.
@@markosswald7041 you can put it in airplane mode (zero radiation)
I’m doing many of these things already, but you gave me a few new tips. Great video! Cheers!
VERY informative and well received, thanks Sam! I have a huge problem in the sleep area and have done for many years, which makes me very grateful to you for taking the time to make this video and share what you have learned. There is a wealth of knowledge in here, I have downloaded the video so I can watch it again.
Looking forward to part 2 - thanks again!
Synchronicity !!! I started planning my sound proofing project few weeks ago.
Great job Sam, perfect timing for me. One thing I would like to add is the importance of scents, such as essential oils to relax
Thanks Sam! Agree that sleep is very important and I have been trying to improve my sleep recently too. Great advice and I'll definitely give them a go.
I also notice that having earplugs helps me to stay asleep when my environment is not quiet. Also I got a pair of glasses that blocks the blue light and put them on 3 hours before sleep. I noticed that I feel sleepy about 30 mins earlier now than before and also fall asleep faster. But as I have only been trying for a week it could also be the placebo effect haha. I'll need to try it for a longer period to tell if it actually works.
Thanks again and I'm looking forward to Part Two.
Great video Sam. Thx a ton for sharing - this is probably what I need the most to change my life...making better decisions and taking action on things. Gonna watch the Part 2 tonight. Thx Sam.
Recently coming across your contents, i am amazed with the practicality.
I really really hope you get back into producing and making more. Much loves from japan.
This would be really cool Sam(!!!):
Illustrate the difference between sleeping in an 18’C room and a 22’C room with the Oura ring tracking everything. Would be a great way to demonstrate that small changes like managing temperatures can make a HUGE difference.
I’m also sensitive to bedroom temperature, but without AC i cant properly TEST it. Would love to see your data between the two temperatures. Love these mini series btw!
Great video, lovely tips. But surely cooling the bed down with air con and bed jet and then also heating it up with the crystal mat contradict eachother?
He mentioned that he doesn't use the BedJet anymore. The BedJet was from when he lived in New York and the aircon wasn't cooling the bedroom enough. Now his aircon is proper and he's not using the bedjet anymore
I have achieved a few reasonably decent financial goals in my life and I can say that sleep has been very important aspect of what ever successes I have had in my life.
Thank you for bringing something to my attention that I never even considered. Extremely informative as always. Truly appreciated.
Thank you Sam for putting this together.
2:20 - Sam you changed my life with just one statement! I can't thank you enough sir! I suffered for 4 years being stuck in that cycle of only getting 5-6 hours of sleep per night, and felt that I didn't need anymore. You are 100% correct that when we are sleep deprived, we don't realize how much more we actually need...until we force ourselves to sleep 8 hours per night!
Now I am forcing myself to sleep 8 hours per night, even if I struggled to fall asleep or wake up, I don't care if I have to spend 10 hours in bed to get my 8 hours.
Love the content as always Sam!!
When he says don't eat after 7:00 P.M., he means don't eat 4 hours before bedtime
EDIT: btw there's a bedjet V3 now. It's smaller, quieter, and more convenient than the V2 since the controller has a lot more features
Thanks, yea, I work until 3am lol my dinner is at 7 or 9pm
Hello, I love all your videos. Two things I have always struggled with are Pillows. my neck often hurts So down the line I have bought the fancy ones Soft, Med Hard... I just can't seem to find THE ONE. And also my 2nd struggle is my actual sleep position My back, my stomach, my sides... Just can't get & stay comfortable. Also my dog sleeps with me. my small old dog. but I leave my door open so She can leave my room if/when she wants to
Very insightful Sam - funny how these simple minute things can affect how we sleep and overall perform
Oura should add an additional sleep quality level to its original 0 to 100 Score and call it "Sam Ovens".
What an amazing video.
Will try out Oura ring & linen (I have & love linen towels already). Will look into getting Bed Jet, hope they ship to Europe...
For me a cheap option for sound proofing is earplugs, I have a pair of silicone earplugs I like (after trying dozens) and I cannot live without them.
A cheap complete dark option is a night mask, I use the Sleep Master and it's the only mask that does the job for me and doesn't fall off - swear by it. Fun fact it's also the night mask Tim Ferris uses.
This is an awesome video that summarizes many of the things that have helped me -- all in 30 min! Wish this video existed years ago. I might have to try out the bed jet because my housemate doesn't like the cold at night.
Something to add for "hardware" on the diet side is the use of banana tea. I learned this from the sleep doctor Michael Bruess. You cut off the ends of the banana, cut it in half (skin still on) and put it in boiling water for 10 min and then filter and drink it. It's filled with magnesium from the skin of the banana and knocks you out. It's improved my Oura ring scores from upper 60's to upper 70's. I really want to get consistently in the 80's, so maybe a more consistent evening meditation can get me to the next level.
I notice a HUGE difference in good sleep productivity vs non-sleep productivity at work.
Would love to hear your opinion on naps. I use a Silent Mode sleep mask with 20-min napping sessions to bring more non-caffeinated energy into my afternoons for workouts and working on personal projects.
A yoga spike mat often helps me to relax and I easily fall asleep on it and I can sleep on it for hours. Then I wake up briefly and roll off it and keep sleeping mostly. Also helps go back to sleep after waking up. Would be interesting to see the quality of sleep with a Oura ring.
Great video. No earplugs, eye mask, lavender or white noise? I'd love to watch a video of the same depth cover your work environment/home office. Thanks Sam :)
My guy, everything you share improves my life immensely, can’t thank you enough for your videos please try share free knowledge for as long as possible😩😂
Really really good Sam, an examplee as an entrepreneur!! One of the few that talks abour taking are of sleeping, thanks you for keep giving us value!!!
"Get something like that, Not that cat!" 13:45 for a second I thought damn I need a cat😂😂😂
Before figuring out how to sound proof a room, I recommend using ear plugs. Good when traveling, too.
You been to put some stain or minerial oil the wood beam at the ceiling. They look terrible . What you're talking about Sounds like really good advice.
Bought the oura ring and bed jet based off of Sam's previous videos. Really like the data the ring provides. Never thought much about my sleep except I knew I needed more of it but now with the ring im tracking my sleep everyday and I'm constantly trying to improve the stats. Big difference in energy and my sleeping habits def improved. As for the bed jet, it's too hot to use in the summer alone without the ac. It doesn't really cool enough by itself so if I have to turn on the AC and the bedjet it kinda defeats the purpose. Prob gonna return it but the ring is a good investment imo.
Sam the type of guy to have an Oura ring as an engagement ring
Hahahaha
The smells of lavender seem to help a lot of people to fall asleep faster. Thanks for the vid.
To be honest the best way to cool a room is natural ventilation. A/C is very bad for your respiratory system as it’s basically artificial air often recycled. Its also very dry reproduced air. Use natural ventilation wherever possible
Now I understand why I don't sleep well when I get hot. My dreams are also more vivid and disturbing when I get hot.
My issue isn't getting to sleep. It's getting up and going again the next morning. I can go to sleep in about 10 minutes, and once I do, I'm konked out. I get really happy and relaxed and never want to wake up again. I guess I've been practicing self respect and relaxation for at least a few years, and have gotten really good at not being forceful or cruel with myself as a means of getting myself to do things. I feel that perhaps being more focused on the positive effects of hard work and the limited time I have to do it might help me get going.
Hello Sam. I noticed you mentioned to avoid synthetic material, however you are using a Purple brand bed that is (Made of) synthetic material, wouldn’t it be best for your bed to be non synthetic as well? There is a bed company called amerisleep that makes memory foam mattresses out of (plant material) instead of traditional petroleum synthetics, not only does amerisleep mattresses Not release toxic fumes over the years, it also has a quicker response time to adjust to your body posture while you sleep. (I encourage you to check them out and do your own Analysis).
Nice!
All the things you sayed help me sleep better,i can recognise that.My sleep is shit at the moment cuz im not doying any of that but i can recall instances when my enviorment was similar to what you are describing and yes it makes a BIG differance.Thanks vor the vid.
You are basicaly recreating the nice safe standing by the fire getting your boddy warm,getting into your sleeping bag,enjoying the summer cool breeze of the night,camping/caveman experience,i used to be homeless :))
Ahh I needed these tips and a reminder of the importance of sleep! Really like your accent! 😊
Hi Sam. Thanks for your advice. Well, at the moment as student I have everything in my room so including kitchen 😄.
Certainly I have well worm and light, good blue light filter for PC and phone. However, I don't use or set clock to wake up. I know that in average I sleep for 7hrs then I wake up naturally.
_Looking forward to seeing more of you videos_ up
Great video! Makes 100% sense now why we struggle shutting off ... its because our computers are in our room!
Thank you Sam, great actionable info. I would add stopping caffeine at noon. The half life is 5-6hrs
...Also, it can help to stand for the last hour or so before you go to bed to help metabolize any extra cortisol that might keep you up. Thinking about the sun going down at about 3pm and preparing your mind for a sleep cycle can help and keep it up daily and you'll start to yawn between 3-6 pm even if you're not overworking yourself. Caffeine can be active in the body for 12 hrs so drink all caffeinated drinks in the morning. Meditation exercises such as expressed in the book "Breaking the habit of being your self" by Joe Dispenza, and make better sleep the quantum change you want to manifest. Stay away from screens and lights 2hrs before bedtime. Have all of the chores done by 8p.m. if you're going to bed by 10 p.m. which is very similar to Sam's video. Increasing circulation by doing the Wim Hof method helps with almost everything, and plan tomorrow today by writing all of your ideas down before its time to wind down. Also when you take a shower take a warm not a hot shower and no longer than 20 mins(don't let your hands prune) as this minimizes chemical exposure and also keeps you from stressing your body out by washing all of the sebum off.
Great topic! Hello Sam ! Will you please consider making a video about what you are very passionate about and if your passions have changed?
Great stuff Sam. I would like to hear your comments on using visualization / mindfulness meditation to quickly get to sleep. I find it works really well.
perfect video! i m starting to record my sleep myself. As for ideas for videos maybe some on nootropics, cafein, theanine etc... and the impact on sleep, how to measure it to optimize the brain
Sam, can you share what kind of supplements or vitamins or enzymes you take on a daily basis? and also share what kind of supplements are Must-have for high performance :)
Keep posted Im tryn to fill Sam in on a new breakthrough including brain nutrition. truly next level
I just love his accent I hope he is going to make videos like this again+
You know purple reccomends bamboo sheets and stuff because it stretches which is best for the purple mattress.
Thanks Sam I adore you, you helped me so much with my life and business. You talk a lot about documentaries you watch
Can you recommend some ?
Sam, what's your thought on Alex Becker sleep schedule, 7.30PM to 3.30AM? or some CEOs that sleeps between 9PM to 5AM. it seems unnatural and might go against our body natural clock. I tried it, not working so well. Have you tried it? What's your thought on the insanely early wake-up time? :)
Alex's sleep schedule is my work schedule at night hahaha
@@bostonredsox1407 haha
Thanks for the upload sam :) Just turned 20 and a few weeks ago I've moved out of my parents house and living alone whilst working part time to pay for rent and bills, dropped out of uni, bought Consulting Accelerator to become my desired self of financially independent before I am 30. Any advice on what I should focus on Sam? I am starting from pretty much nothing just like you did
It was like I was reading a comment from myself. Dropped out of uni, moved out of my parents house, I'm 19 and bought a course, running a digital agency. Good luck bro.
@@ld6056 that's awesome man, how was the process from starting to obtaining your first few clients like?
@@WinVault I'm still there man. So much happened when I moved in. I got settled and started this again 3 weeks ago and have signed 2 clients and doing Web design for some people too. Hby?
@@ld6056 congrats, keep striving with that momentum you've created. I've just completed week 2 of the course and thinking of starting again whilst implementing the actions Sam set in week 2. Is there anywhere I could contact you on? Fb or Linkedin?
@@WinVault absolutely bro. Email me agency@laffey-media.com and I'll give you my Facebook there
I've also tried magnesium oil spray before bed which helps alot
Yah. Magnesium's very well absorbed through the skin. Epsom salt in a bath is also a good idea if you're lucky enough to have a bath and lucky enough to be able to afford that amount of epsom salt
Thanks a lot Sam!
I wouldn't have anythimg electric (high voltage) around me (closer than 40cm) when I'm sleeping. Yes it may warm you etc and you see on your statistic short term benefit as a better sleep but it may have some negative long term health effect like damaging the cells etc I'm not an expert so will not provide scientific explanation, but I heard something about it (in my native languange) and it was very convincing. Not in the context of sleep but generally even like having a laptop conected to the current on your body. Producers of sleep hardware may bs you but I'd be sceptical. Just a thought to consider, research on some good sources, I dont say I'm 1000% sure, I just personally wouldnt based on what I heard.
Even though it's very late (01:40 AM) I still wanted to watch it.
Me 9:31pm and just go in min 11:00 of the video. 😁
I use The Scientific Method in all areas of my life including sleep and have been tweaking and testing how to get the best sleep, most of this year. Even with my routine, wake up time, work out time, i've had to go through about 7 months of testing, to get it perfect for my body and personality type.
Surprised he didn't speak on humidifiers pumping oils around the room.. or white noise machine. Both great for enhancing sleep
I didn't like the bed jet v2. I couldn't get it to the right temp....either was too hot or too cold. Mostly because of the super high humidity in Florida and honestly the purple mattress sleeps ridiculously hot. I'm gonna try the chilly pad next
Sam Ovens, a man of taste. Neva Masquerade/ragdolls are the easiest going, friendliest most beautiful cats ever. I am sure this choice was not by accident
Sleeping is the most important thing - you will instantly learn this, as soon as you have some small kids aged 0-6 ;)