Timestamps for those interested or those coming back: 00:00 - Intro 01:01 - Rule 1: Caffeine 03:37 - Rule 2: Sleep vs Time in bed 06:41 - Rule 3: No screens before bed 09:20 - Sponsor 10:01 - Outro
Takeaways: 1. Do not consume caffeine 10hrs before sleep 2. Get 8 hours of sleep, not 8 hours in bed -go to bed 1hr before you want to be asleep. 3. don’t look at screens 1hr before going to bed, 2hrs before “sleep” 4. control the amount of liquid you consume before you go to sleep 5. leave a sleep mask by your bedside for the last hour of sleep
3 rules: 1. No caffeine 10 hrs before bed 2. At least 8 hours of sleep (does not mean 8 hours in bed) 3. No screens 1 hour before bed You're welcome, have a great day :)
that's why I actually clicked on the video so quickly - I usually add videos to my watch later queue and forget about them 😪😪 but I really need this ..
The best investment I’ve ever made is a Bluetooth sleeping mask. Truly has changed my life. 1) It blacks out any possible light and 2) I listen to an audiobook, usually something I’ve already read. On audible you can set a timer for it to stop and I’m gone before the 15 minutes are up. I’ve been a chronic insomniac for years and this is the only thing that has ever worked for me, it even makes me excited to go to sleep to carry on with the book!
Same here in Denmark.... alot of light in the summer and dark in the Winter.. The root from Valeriana Officinalis works for me. please see this : How To Be Better In Bed: The Quest For Better Sleep ( th-cam.com/video/IiKllxhYh2Q/w-d-xo.html )
I'm 28 now, and I've been struggling with insomnia for so many years, mostly because of bad habits. I just read the book Why We Sleep. It was life changing! This is my third week that I've slept every single night of the week (I used to have at least one night a week with 0 hours of sleep). I'm not sleeping all 7-8 hours yet, but that's my goal. Having slept every single night for the past 21 days is a great start.
Yo matt, bring back the ground up show, i’m watching through them now and as someone who aspires to take an alternative route i can’t say anything else has given me more value or comfort over the last few years so i’m really grateful for what you’ve been able to provide me x also say hi to nat from sydney :))
I've suffered with insomnia and tried the no screens thing.; but the fact I was actively trying to avoid screens at a certain time gave me anxiety. Now, I just try to stay off social media - I watch a tv show and by nearly falling asleep to it I am then ready for bed. Has helped my sleep problems so much.
“When we hate our enemies, we are giving them power over us: power over our sleep, our appetites, our blood pressure, our health, and our happiness.” ― Dale Carnegie
Why We Sleep - is one of my favourite ever books since I read it last year. It's like an encyclopedia on everything that we know about sleep to date. I've recommended it to so many friends since then and every single one of them has agreed that it's changed their life as well.
It's nice that you enjoyed the book, but just be wary of the validity of its factual evidence. I would recommend u read this article: guzey.com/books/why-we-sleep/
STORY OF MY LIFE 😗 In toilet- wanna sleep Studying- wanna sleep Eating- wanna sleep During University lectures- wanna sleep Random outings- wanna sleep WHEN IN BED- let's work on he new TH-cam video cause can't sleep 🤣
I tried not using a screen one hour before I go to bed. Tried for almost two weeks. Doesn’t work for me. I sleep better when I fall asleep watching youtube or something.
Such simple rules and all of them I have heard before but the way it was presented in this video - by simply giving the why, is excellent. I never do something good for me until I hear the why. *hopes her sleep improves soon*
Rule #3 is big. One of the easiest ways I've improved my sleep is having a timer go off for when I should start preparing for bed. Then, also making sure that once I enter my room, the phone goes off and is only used as an alarm. Having that separation prevents me from staying on my phone for the rest of the night and focus on sleeping tight!
I just purchased a weighted blanket. I never have trouble sleeping, just wanted to try something new. The reviews mentioned they helped with insomnia. I also bought bamboo sheets, and they have a nicer cooler feel, so could possibly help those with sleeping issues. 100% natural. Best!
I remember the period when I wasn't getting a full night of sleep I used to interrupt the night to work for few houres until the sun rise then sleep again. I started feeling an enormous fatigue, Tachycardia,deep under-eye circles and bad mood...it was from that experience when I realised how much sleep was important
@@LivingLifeSaba Same here, for me blackout curtains do make it easier to fall asleep, but waking up is hard, first thing I gotta do is hop out of the bed and open the curtains to let the sun wake me up.
@@countach27 I have blackout curtains as well and this is where smart lighting is key. I not only set an audio alarm, but a light alarm too. My lights will slowly fade on 20 minutes before my alarm and I notice I'm noticeably more alert when I finally get out of bed.
I used to read books on my iPad, but I can tell it's a barrier to my sleep, so I have resorted to writing evening pages (sort of like the morning pages/stream of consciousness), writing what I learned in school that day, journaling about my day, or reading soft media (i.e. magazine).
“Why We Sleep” by Matthew Walker was one of the most life changing books I’ve ever read, if you’ve read it I highly suggest you also go listen to Joe Rogans podcast with Matthew Walker, it’s valuable information..
For whatever reason, Matthew Walker would appear to have intentionally misrepresented studies, omitted important data and in certain cases just completely made stuff up. His book is full of errors intentional or otherwise. I say this as someone who was a big fan of that book. I was disappointed to discover the shoddy nature of his 'scientific' writing. Just one example alone, in chapter 1, Walker claims that routinely sleeping 6 hours or less per night 'doubles your cancer risk' the actual study shows that the chance of cancer for sleeping for that amount of time is actually closer to 1 percent (you have to round up to get to 1 percent). There are many more examples of his bad science. guzey.com/books/why-we-sleep/
I didn't like his book. He goes way too often into details about things you just don't care about. Most of the things he mentions you already know if you did a small amount of research beforehand.
Love the video as usual just wanted to point out though that caffeine can actually have the opposite effect for people with ADHD. And some doctors actually recommend drinking coffee as a relaxer for people with ADHD. I know you said that caffeine affects people in different ways but I figured I would mention that too.
Lately, I’ve been thinking about how crucial sleep is to our immune system, metabolism, learning etc. This thought has been a driver in helping me commit to a healthy sleeping habit. …and thanks for this timely reminder Matt.
after 2 semesters with less sleep than needed my body rewarded me with 2 semesters of excessive daytime sleepiness - i slept around 10 -16 hours per day - about 2 to 10 hours extra to the nightly hours, depending on how much i slept at night. these were the 2 worst years in my life. much too less and much to much sleep - ever since that i take care to get a reasonable amount of sleep
Eye mask straps dig into my skin and hurt ... I have found that a simple heavy t-shirt thrown over my face works wonderfully. I simply adjust it above my mouth and the darkness it provides really makes a difference. Also .. in winter ... I have short hair and it keeps my head wonderfully warm too ... I literally cannot sleep without it now ....
Something that works really well is to listen to a fun podcast before sleeping. You don't use the screen but you're still preoccupying your mind with something distracting.
Almost all his videos has a shot, where he gets up from bed and picks up his phone. Good to see that you sleep away from your phone. And I feel, staying away from phone is the definition of good sleep
Hi Matt, I have been an fan of all your videos n newsletters. You are clear, concise and to the point when it comes to content. I just noticed something in your video this time, when you said your rule# 1 about caffeine consumption, the video presents it as Rule#2. Minor blip... Thanks for being so informative. Regards, Masti
Matt!! I have a boxed blind curtain that blocks practically all the sunrise light and my sleep has improved a lot, it is even deeper now. I read the book in May and put the curtain on last month, and I definitely don't drink coffee, not even in the morning, because after lunch, sometimes I take a nap too, as Matthew also indicates. A hug! I loved knowing that we share the same habits and concerns, God bless you. If you wanna know more about the blind curtain, call me, I can send you a photo for you to look in L.A.
I quit caffeine about 4 - 5 weeks ago... But I started watching movies and series due to this pandemic. I beige watched TWD and now, I'm kinda beige watching Breaking Bad as well. I'm suppose to go to the bed by 11 PM but 'cus of my daily routine of a couch potato I usually go to the bed by 6 AM... I'm so sick of it, that this video made a huge difference to me. I hope u who's reading it have a great rest of the day/night... And stay safe! I love y'all.
Thank you for making this video, Matt! Being a medical student who routinely used to sleep around 4-5 hours a night, this book completely changed my perspective and sleep has become a priority. It's scary, how little we are taught about the detrimental effect that too little sleep may have on our bodies, and I can't recommend this book highly enough. Dr. Walker does a great job at distilling complex concepts into easily understandable chunks and uses plenty of examples from his practice and studies while also citing all the sources. I appreciate you having taken the time to make a video about this topic
When I was chronic sleep deprived, I had social anxiety to a point to where I would avoid interactions with not only people but my friends. Depression was my new identity. Emotionally unstable, lost, very forgetful, hopeless, ate once a day or none, tired all the time, just a total mess of a person. But now sine this lockdown, I was able to make sleep my priority and I felt like a whooooooole new person. On my first day of QUALITY sleep, I was confused as to where the negative thoughts was. I had more energy, confident in my goals, more sociable, consistent with my eating habits/less craving for junk food, just finally felt like me. So, yea get your QUALITY sleep, and don't sacrifice it for nothing. Still don't know how I function and accomplish things on crappy sleep.
@@jakehemingway9603 Yea, since I've been tracking it, I also see that QUALITY sleep is waaaay important than quantity sleep. Case in point, when I don't do my night time ritual, but still get my 8 hours, I still feel like crap or "normal". BUT when I follow my night time ritual, even if I don't get 8 hours, I still feel great, and able to tackle the day. Major difference that shocked me. The big 1's to get that QUALITY sleep are turn electronics off 2 hours or 1 and a half hours before bed, black out room early, keep it cool. If you can do those 3, you will see a MAJOR difference in how you feel, act, think
For all of my life I got 5-6 hours of sleep on average. I also was sick every other month with a cold or the flu. This winter I made it a priority to get 7.5+ hours of sleep, and I haven’t been sick since, at least not with a cold or flu
@@HistorymadeFun Yes, and everytime you cross the street or drive a vehicle you increase your risk for a serious accident. Yet somehow I doubt that stops you.
Being in bed for 8 hours and naturally sleeping in about 30 mins is not bad because it is better if we sleep in sleep cycles and one sleep cycle consists of 90 mins each so therefore you get 5 complete sleep cycles which is enough.
Hello Matt! Given that the sleep cycle is 90 minutes, I've heard it's best to sleep 7.5 or 9 hours a day. Not 8. This way you don't break the cycle and wake up fresh. Loved your Netflix documentary by the way. Best
I remember reading a study/ watch a video about different studies, I'm not too sure 😂😂😂. They test different methods of sleep and it's still best to stick with a set sleep schedule: go to bed at the same time and wake up at the same time everyday. Everybody is different and at the end of the day, as long as you wake up and feel rest, thats the most important thing. My fiancé only needs around 6 hours to feel rest while I need at least 7 to actually function normally.
Sleep is so important!!! What sucks is ppl at my school seem to act like it isn't, at all. My one friend just can't sleep and so it really isn't her fault, but at the same time she takes no actions to try to fix it. My cousin, (around my age) says he pulls all nighters all the time playing video games and at most gets 6 hrs of sleep a night. Kids literally get praised at school when they says they're sleep schedule is messed up. Sleep and I do not get along, but I'm doing my best to try to change that. I'm hopi g that eventually I won't have troubles with it. A huge help is my doctor said I have to eat every 2 hrs when I'm awake, (long story I don't feel like explaining) and so I don't pull all nighters anymore because then I'd be eating 2x than a normal day. Ik it's ok to have cheat days and all that, but 2x the amount of a normal day is a little to much for me.
I stopped using my phone before sleep and first thing in the morning, and I can say it made the biggest difference. what i found extremely helpful is turning off wifi (or data) so i don't get any notifications that could distract me (trust me, if it's something very important, a person will text or call you, so you're actually not missing out on anything). instead, i read 30 mins to 1 hour before sleep, but you can also do other things like solving crossword, drawing, journaling etc. hopefully someone finds this helpful :)
After I read digital minimalism from Cal Newport, I muted vibration and sound for 95% of my apps. And only some apps even appear in my notifications. Most don't even show up on my lock screen. This has helped me tremendously to cut the habit of reaching for the phone when it vibrates. Calls and messages show up on my smart watch and vibrate the phone. Messengers and communicators don't make a sound. I check them when I unlock my phone. If there is something urgent, people can call me. Works like a charm.
Me watching this in 3 am ....Then saying since the quarintine started I'm not productive and my sleep schedule is bad and my lifestyle too I mean ....most of us ,right ?
I put a complete light blocking curtain that I stick with magnets at night. You must have pitch dark. No LED too. I use a dawn generator that start to light the room slowly 30 minutes before my time as a sunrise.
«Why we sleep» book is great! It contains so many interesting facts, that after some time you just can't ignore the importance of a good night sleep anymore. And with the help of this book I've discovered that I need 11 (!) hours in bed to get all the rest I need. My first thought was «Wow, that's crazy», but when I continued to follow through with this healthy routine I quickly realized that I'm so much more productive and creative.
Matt: Talks about screen harming sleep Me : Has Night time screen mode on, on the phone. Thinks I'm fine Matt : yeah..... They don't work. Me : *surprised pikachu face*
thanks..makes great sense! will try to read a book instead of reading online 1hour before i sleep..for the next 7 days..and see how goes! intentional evening routine #1
Matt always finds a reason to reuse that clip of him sprinting and eating, it's great
I wonder: How is that he can run so fast?
Hahahah true!
This is peak productivity.
He's the fastest kid alive 😂
Seen it so many times now .... still smiling every time :D
Matt doesn't use a pillow. He lays his head on his biceps
all jokes aside, Matt you've inspired me so much. I recently started filming self development videos thanks to you. Keep up the great quality 🔥
😂😂 o my goodness
Me too😂
lmfao good one, you've gained a sub
@@paulratiu856 thank you Rudi!!!
Timestamps for those interested or those coming back:
00:00 - Intro
01:01 - Rule 1: Caffeine
03:37 - Rule 2: Sleep vs Time in bed
06:41 - Rule 3: No screens before bed
09:20 - Sponsor
10:01 - Outro
B
Muchas Gracias 🙏
Takeaways:
1. Do not consume caffeine 10hrs before sleep
2. Get 8 hours of sleep, not 8 hours in bed -go to bed 1hr before you want to be asleep.
3. don’t look at screens 1hr before going to bed, 2hrs before “sleep”
4. control the amount of liquid you consume before you go to sleep
5. leave a sleep mask by your bedside for the last hour of sleep
thx so much!
People who do this r always in the comment section. Thx
Matt: *“Sorry babe, no more Netflix before bed, only chill”*
This has 69 likes and it’s too perfect for me to add another one
@@danikadestinikey7477 I didn't like it to keep it at 69 as well lol
same
still 69
3 rules:
1. No caffeine 10 hrs before bed
2. At least 8 hours of sleep (does not mean 8 hours in bed)
3. No screens 1 hour before bed
You're welcome, have a great day :)
th-cam.com/video/q3Xp7_fB0p0/w-d-xo.html
thank you, could you do the same with Captain Sinbad's new video
@@AA-ke2ns okay I'll try
What a legend
What do you mean.by 2 point?
No way I'm literally at work asking myself why I haven't been able to sleep well this week and this video pops up.. thanks Matt🙏🔥
that's why I actually clicked on the video so quickly - I usually add videos to my watch later queue and forget about them 😪😪 but I really need this ..
Yes I'm in the same boat. I've been extra tired lately.
love you bro
Swear, I thought the same thing!
Perfect timing 😍
“The best bridge between despair and hope is a good night’s sleep.”
― Matthew Walker, Why We Sleep
True, but in my case I go to bed hopeful and wake up in despair lol
I agree! Sleep makes my entire day.
I love the fact is that I find you in every self-development video
God, I see you everywhere!
I highly encourage everybody to read his book. Its very informative and will show you the power of sleep.
"don't drink coffee 10 hours before bed"
Me, sleep-deprived and about to pour myself a coffee at 5 PM: well shit
Ewan Harris same i legit was drinking a cup while watching and it’s 8pm and I’m planning on sleeping at 2am but still
Just go to bed at 3AM then 😁
As long as it’s atleast 5 hours before bed, you should still be alright! Get half of it out!
It's 22:30 and I sat down for this video with a fresh cup
Michael O'Kennedy I legit just finished my cup
Who else is watching this right before bed & losing sleep because of it 😂😂
Me lol
Well I was
here
Also while drinking coffee... 2hrs before bedtime
Literally
The best investment I’ve ever made is a Bluetooth sleeping mask. Truly has changed my life. 1) It blacks out any possible light and 2) I listen to an audiobook, usually something I’ve already read. On audible you can set a timer for it to stop and I’m gone before the 15 minutes are up.
I’ve been a chronic insomniac for years and this is the only thing that has ever worked for me, it even makes me excited to go to sleep to carry on with the book!
But it's Bluetooth and it's basically on your head which as far as I know is not very healthy
If it works for you, then it's ok.
@laugh out loud why are you trying to start an argument
@@orestisx How is he?
Matt the type of guy that schedules his dreams 😆😂
Ah shit here we go again.
I do
Wouu that escalated quickly, thank you for all the likes, i never got so many, now i will sleep better 😴😁😂
ahahaha
straight A-type personality
Matt: Sun rises at 5:30AM, disruptive
Me (Sweden): Sun rises at 3AM
Also me: Sun sets at 12AM
Nice to see you here
Hey Kalle big fun from Kenya
Seriously, how do you guys manage that? What kind of melatonin rhythm do you guys even have there? Does everyone go to bed at 12am sharp?
Same here in Denmark.... alot of light in the summer and dark in the Winter..
The root from Valeriana Officinalis works for me.
please see this : How To Be Better In Bed: The Quest For Better Sleep ( th-cam.com/video/IiKllxhYh2Q/w-d-xo.html )
Sounds like you're living far down south Kalle 😜
Sunset, during summer? Nope 😅
I'm 28 now, and I've been struggling with insomnia for so many years, mostly because of bad habits. I just read the book Why We Sleep. It was life changing! This is my third week that I've slept every single night of the week (I used to have at least one night a week with 0 hours of sleep).
I'm not sleeping all 7-8 hours yet, but that's my goal. Having slept every single night for the past 21 days is a great start.
Sounds amazing dude. Keep it up!
Watching this at 2x speed doesn’t impede comprehension in case you are in a rush
The real hero
Unless you're Ali Abdaal :)
1.5 is better
@@tomcologner1943 yep lmao
Qué onda Zach
Yo matt, bring back the ground up show, i’m watching through them now and as someone who aspires to take an alternative route i can’t say anything else has given me more value or comfort over the last few years so i’m really grateful for what you’ve been able to provide me x also say hi to nat from sydney :))
"don't look at screens within 1 hour of bedtime"
me, watching this video in my bed as I'm about to sleep: *surprised pikachu face*
Same! :D
Lol
😂😂 right I fell asleep watching a TH-cam video
Same
👁️ 👁️
👃
👄
Exercise really helps when it comes to improving sleep - you literally have no energy left and your body is begging for rest.
“Your future depends on your dreams, so go to sleep.” - Mesut Barazany.
Do you know who is mesut barazany 😂
Do you know who is mesut barazany 😂
I've suffered with insomnia and tried the no screens thing.; but the fact I was actively trying to avoid screens at a certain time gave me anxiety. Now, I just try to stay off social media - I watch a tv show and by nearly falling asleep to it I am then ready for bed. Has helped my sleep problems so much.
Currently playing this video for my three month old. He doesn’t seem to care for it 😭
I think you should go to a doctor with him 😂
Jesse haha he does do well I just miss sleeping 8 hours in one go 😂
@@themattgundry Ahh hahaha I get it 😂😂
@@themattgundry "It's all going to be worth it" ~ Nobody 😂
😂😂
“When we hate our enemies, we are giving them power over us: power over our sleep, our appetites, our blood pressure, our health, and our happiness.”
― Dale Carnegie
That's so Buddha
Thanks I’m just after having an argument
I could’ve used this 12 hours ago. I was tossing and turning from 2am to 6:30am, and finally fell asleep for 3 hours.
Why We Sleep - is one of my favourite ever books since I read it last year. It's like an encyclopedia on everything that we know about sleep to date. I've recommended it to so many friends since then and every single one of them has agreed that it's changed their life as well.
It's nice that you enjoyed the book, but just be wary of the validity of its factual evidence. I would recommend u read this article:
guzey.com/books/why-we-sleep/
Posted this to my wellness facebook group. Thanks for making this, Matt!
I started watching your channel just to see high quality content. But now I've learned a lot from your videos. Thanks Matt
me: *about to go to sleep*
matt: uploads 3 Rules for Better Sleep
lol. Underraed
Underrated
@@legisly6302 you do know that you can edit your old comment insteading of posting a new comment right?
STORY OF MY LIFE 😗
In toilet- wanna sleep
Studying- wanna sleep
Eating- wanna sleep
During University lectures- wanna sleep
Random outings- wanna sleep
WHEN IN BED- let's work on he new TH-cam video cause can't sleep 🤣
Matt: Don't look at screens within one hour of bedtime
Stupid me watching this video on my bed: Oh my god🤐. Am sorry Matt😅
I watch this literally just before going to bed, heh.
Not funny
@@shawnjames3242 am extremely sorry for disappointing you bruh
Priyadarsan Mahendiran same!
I tried not using a screen one hour before I go to bed. Tried for almost two weeks. Doesn’t work for me. I sleep better when I fall asleep watching youtube or something.
Such simple rules and all of them I have heard before but the way it was presented in this video - by simply giving the why, is excellent. I never do something good for me until I hear the why. *hopes her sleep improves soon*
I genuinely don’t understand how you get any thumbs down. Your videos are such high quality and your content is on point.
I wonder how many shots Matt has of him laying in bed, pretending to sleep...
It must be hard not to laugh while doing it.
@@max-rdj9741 ikr haha! & it seems like a lot of work to put the rig up there as well!
Millions
AHAHAHAHAHA
And drinking/making coffee...
Me at 3 am watching a video about good sleep like: "Interesting"
Me 3:17xD
Just because you sleep late, doesnt mean you have a bad habit ;)
I am 4.00 am .sometimes I think about suicide BCS this insomia
@@vishakvijay1425 I hope you heal. You should get some professional help.
Rule #3 is big. One of the easiest ways I've improved my sleep is having a timer go off for when I should start preparing for bed. Then, also making sure that once I enter my room, the phone goes off and is only used as an alarm. Having that separation prevents me from staying on my phone for the rest of the night and focus on sleeping tight!
Just wanted to add, Matt is such an inspiring guy. He doesn't just talk about improvement, he sets the example. Everybody needs a friend like Matt
I just purchased a weighted blanket. I never have trouble sleeping, just wanted to try something new. The reviews mentioned they helped with insomnia. I also bought bamboo sheets, and they have a nicer cooler feel, so could possibly help those with sleeping issues. 100% natural. Best!
1:03
Matt says: Rule No. 1
Me looking at the screen :what it's rule no 2 ,ohh it's because I didn't get enough sleep😄😁😄
Underrated comment
I remember the period when I wasn't getting a full night of sleep I used to interrupt the night to work for few houres until the sun rise then sleep again. I started feeling an enormous fatigue, Tachycardia,deep under-eye circles and bad mood...it was from that experience when I realised how much sleep was important
Bro, just get blackout curtains. Sleeping in a pitch black room is how you gotta do it for optimal, uninterrupted sleep. You'll thank me later.
These are the best! Especially in summer bc it's just too bright outside and I can't sleep well without a black room
It makes it hard to wake up in the morning for me though
@@LivingLifeSaba Same here, for me blackout curtains do make it easier to fall asleep, but waking up is hard, first thing I gotta do is hop out of the bed and open the curtains to let the sun wake me up.
@@countach27 I have blackout curtains as well and this is where smart lighting is key. I not only set an audio alarm, but a light alarm too. My lights will slowly fade on 20 minutes before my alarm and I notice I'm noticeably more alert when I finally get out of bed.
@@magrudergrinder23 That sounds interesting, I will look into getting a light alarm
Have this read this book cover to cover, It's pretty good!
I used to read books on my iPad, but I can tell it's a barrier to my sleep, so I have resorted to writing evening pages (sort of like the morning pages/stream of consciousness), writing what I learned in school that day, journaling about my day, or reading soft media (i.e. magazine).
“Why We Sleep” by Matthew Walker was one of the most life changing books I’ve ever read, if you’ve read it I highly suggest you also go listen to Joe Rogans podcast with Matthew Walker, it’s valuable information..
Adding it to my list right now! Thanks.
For whatever reason, Matthew Walker would appear to have intentionally misrepresented studies, omitted important data and in certain cases just completely made stuff up. His book is full of errors intentional or otherwise. I say this as someone who was a big fan of that book. I was disappointed to discover the shoddy nature of his 'scientific' writing.
Just one example alone, in chapter 1, Walker claims that routinely sleeping 6 hours or less per night 'doubles your cancer risk' the actual study shows that the chance of cancer for sleeping for that amount of time is actually closer to 1 percent (you have to round up to get to 1 percent). There are many more examples of his bad science.
guzey.com/books/why-we-sleep/
I didn't like his book. He goes way too often into details about things you just don't care about. Most of the things he mentions you already know if you did a small amount of research beforehand.
Love the video as usual just wanted to point out though that caffeine can actually have the opposite effect for people with ADHD. And some doctors actually recommend drinking coffee as a relaxer for people with ADHD. I know you said that caffeine affects people in different ways but I figured I would mention that too.
Lately, I’ve been thinking about how crucial sleep is to our immune system, metabolism, learning etc. This thought has been a driver in helping me commit to a healthy sleeping habit. …and thanks for this timely reminder Matt.
Thanks for not bombarding the video with ads. Subscribed
Glad to hear that I'm not the only one who developed a videos-to-fall-asleep habit during pandemic.
Anything: *exists*
Matt: Imma need a rule for that
it's like you already know that I have a lack of sleep problem. It's something I havent prioritized and I know it has negatively impacted my work
I didn’t even know the science behind how coffee affected my body until this video...thanks Matt!
I’m a Japanese fan of your videos.
Your videos give me great benefits.
Also, I study English by watching your videos.
after 2 semesters with less sleep than needed my body rewarded me with 2 semesters of excessive daytime sleepiness - i slept around 10 -16 hours per day - about 2 to 10 hours extra to the nightly hours, depending on how much i slept at night. these were the 2 worst years in my life. much too less and much to much sleep - ever since that i take care to get a reasonable amount of sleep
Eye mask straps dig into my skin and hurt ... I have found that a simple heavy t-shirt thrown over my face works wonderfully. I simply adjust it above my mouth and the darkness it provides really makes a difference. Also .. in winter ... I have short hair and it keeps my head wonderfully warm too ... I literally cannot sleep without it now ....
As someone who loves sleep, you'd think I'd go to sleep early
Right!?
Same 😅
Yup lol
Wait lol I’m confused...u say rule#1 but the text says rule#2 🤔...loved the video, but just though this was funny lol 😂 1:02
I seriously love this channel and this guy. He’s productive yet so real it makes me connect with him more
Something that works really well is to listen to a fun podcast before sleeping. You don't use the screen but you're still preoccupying your mind with something distracting.
Matt: “I’m sure that so many of you are in the same boat as me right now.”
Me: *watching this in bed right before going to sleep* ...ummm yes 😅
Matt: Don't pull all-nighters and get healthy amounts of sleep
Me: who sleeps from 10pm to 10am every day
😴😴😴
H...ho...how
This was my depression rutine lmao
My quarantine routine lol
Myrna Prieto i feel you
Healthy. But how bout work
Matt: dont use ur phone 1 hour before bed
Me watching this vid at 1:00 am in my bed: 👁️👄👁️
Me, all lights on at 2 am, watching this with a coffee mug: ...
Almost all his videos has a shot, where he gets up from bed and picks up his phone. Good to see that you sleep away from your phone. And I feel, staying away from phone is the definition of good sleep
Hi Matt,
I have been an fan of all your videos n newsletters. You are clear, concise and to the point when it comes to content. I just noticed something in your video this time, when you said your rule# 1 about caffeine consumption, the video presents it as Rule#2. Minor blip...
Thanks for being so informative.
Regards,
Masti
Matt: "Rule #1"
Screen: "Rule #2"
Me: "Did I get enough sleep last night?"
I was about to point that out. I seriously can't stop staring at it
guess I'll get super cancer
When you have a competitive personality
You will remain healthy!
Am I weird the way I can just “go to sleep” I mean I can literally fall asleep anywhere in about 2mins so idk haha 😂
Lucky you
You may have narcolepsy
That's a major sign of chronic sleep deprivation.
That’s either good or bad depends on how you look at it
Witch Art it’s a called the life of getting up at 4am to swim on the national team
Matt!! I have a boxed blind curtain that blocks practically all the sunrise light and my sleep has improved a lot, it is even deeper now. I read the book in May and put the curtain on last month, and I definitely don't drink coffee, not even in the morning, because after lunch, sometimes I take a nap too, as Matthew also indicates. A hug! I loved knowing that we share the same habits and concerns, God bless you. If you wanna know more about the blind curtain, call me, I can send you a photo for you to look in L.A.
B Roll getting better and better! Thanks for being an inspiration
The first rule for a better sleep is don't have cats. And probably children from what I've heard
Kids are a given. It's common knowledge that kids don't let you sleep lmao.
Or a +1 😅
@@rohilthomson dogs too lol.
Higher hourly wage is an underrated tip for better sleep.
Go earn it
@@JonathanG1103 tell that to capitalists
mihai gallo most of them got the memo.
Am I the only one noticing that Matt changed the thumbnail?
His eyes were shut in the previous one, now it’s wide open..😁😂
M a t r i x
I quit caffeine about 4 - 5 weeks ago... But I started watching movies and series due to this pandemic. I beige watched TWD and now, I'm kinda beige watching Breaking Bad as well. I'm suppose to go to the bed by 11 PM but 'cus of my daily routine of a couch potato I usually go to the bed by 6 AM... I'm so sick of it, that this video made a huge difference to me.
I hope u who's reading it have a great rest of the day/night... And stay safe!
I love y'all.
Thank you for making this video, Matt! Being a medical student who routinely used to sleep around 4-5 hours a night, this book completely changed my perspective and sleep has become a priority. It's scary, how little we are taught about the detrimental effect that too little sleep may have on our bodies, and I can't recommend this book highly enough. Dr. Walker does a great job at distilling complex concepts into easily understandable chunks and uses plenty of examples from his practice and studies while also citing all the sources. I appreciate you having taken the time to make a video about this topic
A lack of sleep also creates a higher risk of getting Alzheimer disease 😬
The America Meditating is the scientific process of developing the infinite potential of human beings.
www.blogtalkradio.com/americameditating
Whoa I didn't know that 😮
Not true
@@malena7362 www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein#:~:text=In%20a%20small%20study%2C%20losing,beta%2Damyloid%20build%2Dup.
@@malena7362 www.npr.org/2017/07/21/537016132/lisa-genova-can-alzheimers-disease-be-prevented
The best sleep is when your partner is getting ready while you get to sleep in.
I hear this 😂😂
And imagine it’s winter
Lol
When I was chronic sleep deprived, I had social anxiety to a point to where I would avoid interactions with not only people but my friends. Depression was my new identity. Emotionally unstable, lost, very forgetful, hopeless, ate once a day or none, tired all the time, just a total mess of a person. But now sine this lockdown, I was able to make sleep my priority and I felt like a whooooooole new person.
On my first day of QUALITY sleep, I was confused as to where the negative thoughts was. I had more energy, confident in my goals, more sociable, consistent with my eating habits/less craving for junk food, just finally felt like me. So, yea get your QUALITY sleep, and don't sacrifice it for nothing. Still don't know how I function and accomplish things on crappy sleep.
Still going well?
@@jakehemingway9603 Yea, since I've been tracking it, I also see that QUALITY sleep is waaaay important than quantity sleep. Case in point, when I don't do my night time ritual, but still get my 8 hours, I still feel like crap or "normal". BUT when I follow my night time ritual, even if I don't get 8 hours, I still feel great, and able to tackle the day. Major difference that shocked me. The big 1's to get that QUALITY sleep are turn electronics off 2 hours or 1 and a half hours before bed, black out room early, keep it cool. If you can do those 3, you will see a MAJOR difference in how you feel, act, think
I've switch from my phone to my Kindle Paperwhite, which is easier on my eyes for reading. I've found I get sleepier and more relaxed much quicker.
For all of my life I got 5-6 hours of sleep on average. I also was sick every other month with a cold or the flu. This winter I made it a priority to get 7.5+ hours of sleep, and I haven’t been sick since, at least not with a cold or flu
Early! Ironically because I am still up at 2am.
Agh yes, a fellow aussie
Madlad
Matthew Walker quote (00:32) made me scared to the core 😰; my worries demolished by the end of the video 😁! Thanks Matt!
FYI do your own research!! There are other comments noting a source that say the quote is based off a study that actually said 1% increase ... Not 50%
FFA - Thanks for the extra information! Though even increasing your risk of cancer by a further 1% can still be detrimental to health...
@@HistorymadeFun Yes, and everytime you cross the street or drive a vehicle you increase your risk for a serious accident. Yet somehow I doubt that stops you.
FFA: True; I'd like to think I pay a certain increased level of attention toward crossing the road - thanks to Matt, the same goes to sleep now... 😀
Being in bed for 8 hours and naturally sleeping in about 30 mins is not bad because it is better if we sleep in sleep cycles and one sleep cycle consists of 90 mins each so therefore you get 5 complete sleep cycles which is enough.
Wow Matt, I started reading - Why we sleep by Matthew Walker - just this morning and here your video pops up!
I’ve been sleeping 4 hours a night for weeks. This video is a godsend. Thank you
I swear by the Sleep Cycle app. Not sure how it knows when to wake my body up, but that black magic works!
it probably tracks your sleep and doesnt wake you up in your deep sleep.
Hello Matt! Given that the sleep cycle is 90 minutes, I've heard it's best to sleep 7.5 or 9 hours a day. Not 8. This way you don't break the cycle and wake up fresh.
Loved your Netflix documentary by the way.
Best
Everyone's cycle is different.
I remember reading a study/ watch a video about different studies, I'm not too sure 😂😂😂. They test different methods of sleep and it's still best to stick with a set sleep schedule: go to bed at the same time and wake up at the same time everyday. Everybody is different and at the end of the day, as long as you wake up and feel rest, thats the most important thing. My fiancé only needs around 6 hours to feel rest while I need at least 7 to actually function normally.
I swear if Matt has a kid that kid will definitely have the strictest dad
Strict, but in a good way. Also, Matt seems like he’d be a cool, chill dad as much as possible
Sleep is so important!!! What sucks is ppl at my school seem to act like it isn't, at all. My one friend just can't sleep and so it really isn't her fault, but at the same time she takes no actions to try to fix it. My cousin, (around my age) says he pulls all nighters all the time playing video games and at most gets 6 hrs of sleep a night. Kids literally get praised at school when they says they're sleep schedule is messed up. Sleep and I do not get along, but I'm doing my best to try to change that. I'm hopi g that eventually I won't have troubles with it. A huge help is my doctor said I have to eat every 2 hrs when I'm awake, (long story I don't feel like explaining) and so I don't pull all nighters anymore because then I'd be eating 2x than a normal day. Ik it's ok to have cheat days and all that, but 2x the amount of a normal day is a little to much for me.
Thanks for sharing! Sleep has been a struggle for most people and it is so important for mental and physical health. Good tips!
Me watching this at night, right before bed, and having less than 8 hours of sleep ahead xD
@@danialhakimi9740 welcome to the club! 😅
I stopped using my phone before sleep and first thing in the morning, and I can say it made the biggest difference. what i found extremely helpful is turning off wifi (or data) so i don't get any notifications that could distract me (trust me, if it's something very important, a person will text or call you, so you're actually not missing out on anything). instead, i read 30 mins to 1 hour before sleep, but you can also do other things like solving crossword, drawing, journaling etc.
hopefully someone finds this helpful :)
After I read digital minimalism from Cal Newport, I muted vibration and sound for 95% of my apps. And only some apps even appear in my notifications. Most don't even show up on my lock screen. This has helped me tremendously to cut the habit of reaching for the phone when it vibrates. Calls and messages show up on my smart watch and vibrate the phone. Messengers and communicators don't make a sound. I check them when I unlock my phone. If there is something urgent, people can call me.
Works like a charm.
@@Django45 great tip!
Me watching this in 3 am ....Then saying since the quarintine started I'm not productive and my sleep schedule is bad and my lifestyle too
I mean ....most of us ,right ?
I put a complete light blocking curtain that I stick with magnets at night. You must have pitch dark. No LED too. I use a dawn generator that start to light the room slowly 30 minutes before my time as a sunrise.
Hey Matt!
Big FAN.
I must say Rule no.3 is such a difficult task for me. And whatever I do, I always fail to sleep on time.
"Don't consume caffeine 10 hours before bed"
me, watching this at 11:30pm, while drinking coffee & eating an ice cream sandwich: 👀 👀
Guys remember, you should relax, rest will follow.
True enough brother
anyone else realise the pun of how matt is trying to WAKE US UP to the benefits of sleep?...no? just me? okay..
Lmao i was going to write the same haha
Sleep vs time in bed is so true now that I think about that. This tip will definately help me to get more sleep. Thank you for sharing!
«Why we sleep» book is great! It contains so many interesting facts, that after some time you just can't ignore the importance of a good night sleep anymore. And with the help of this book I've discovered that I need 11 (!) hours in bed to get all the rest I need. My first thought was «Wow, that's crazy», but when I continued to follow through with this healthy routine I quickly realized that I'm so much more productive and creative.
Matt: Talks about screen harming sleep
Me : Has Night time screen mode on, on the phone. Thinks I'm fine
Matt : yeah..... They don't work.
Me : *surprised pikachu face*
I WAS TODAY GOING TO READ THAT BOOK
Don't use electronics in bed.
I say as I type this from my bed.
Jokes aside, I know I'm adding value with my videos and would urge you to take a look if you're into self improvement 😊
thanks..makes great sense! will try to read a book instead of reading online 1hour before i sleep..for the next 7 days..and see how goes! intentional evening routine #1
This was your best video in awhile. Loved all your points!