hi friends today I'm going to share with
you 10 things that are going to change
your life I had poor sleep my entire
life and I just logged what is
potentially the best sleep score in
human history 8 months of perfect
sleep sleep is the most important thing
a human does on a daily basis I'm going
to share with you what I did to achieve
that perfect sleep score they do not
require $2 million a year and I'm going
to give them to you for free today
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all right what I've done to make this
easy for you is I've listed out the 10
levels and 7 days of the week so tape
this on the bathroom mirror or in your
bedroom and put a star by each day you
accomplish a task when you achieve level
10 send me a note and tell me you've
become a professional
sleeper now I know that sleep doesn't
solve all things but it helps me feel
well enough and full of energy that I
want to do everything else is good for
me all right number one is identify as a
professional sleeper currently grind
culture is the dominant way of
understanding sleep which is you don't
need a lot of it and you're actually
weak if you get
it money never sleeps pal that's foolish
don't do that the wise thing to do is to
make sleep your number one priority you
will feel better you will look better
and everything in life will be easier
level two is to have a consistent
bedtime this is really important because
you're telling your body we do sleep at
this time every day so you can make
adjustments in your life have dinner
earlier plan earlier put it on your
schedule think of this as your most
important meeting of the day when you
show up to work on time or have meetings
with your friends if you're even 5
minutes late you apologize don't
disappoint yourself and show up on time
in my family when bedtime arrives Tage
and I will stop whatever we're doing and
run to our
bedtimes we do this tongue and cheek
it's funny because we're saying to each
other we respect bedtime in this family
we know we're going to be better family
members with each other if we get our
sleep for my bedtime I've chosen 8:30 I
love the morning time especially the the
4 hours of time I have all by myself no
one's calling me no one's messaging me I
have it all to myself so I really like
to go to bed at 8:30 then I have the
morning wide open that said you do you
if you're a night ow and you prefer to
go to bed later that's okay just choose
your bedtime and be consistent level
three is have a wind down routine I know
from personal experience that when I go
to bed and I'm thinking about the day's
problems or some opportunity anything
that's on my mind if my head hits a
pillow all night long I'll just think
about it so what I do now is sleep Brian
enters the equation 30 to 60 minutes
before bedtime and if an incoming
thought says oh you should be worried
about this or you should think about
that sleep Brian says thank you suggest
sleep mode is now engaged so I would
encourage you create a ritual read a
book go for a walk do some favorite
hobby but avoid screens and avoid
anything that's going to get you aroused
don't have fights don't tackle hard
problems get ready for bed all right
level four is to eat early I know this
because I tried hundreds of experiments
with food types and eating times and I
found that I slept the best with
blueprint food and my last meal of the
day at 11:00 a.m. now that may sound
early to you it is but I got used to it
now this does not mean that you need to
eat at 11:00 a.m. as well what this
means is it's an invitation for you to
try to explore eating earlier and also
trying to avoid big heavy meals at the
end of the day that could really be
having a negative effect on your sleep
when I go out for social events I will
eat something sometimes I try to find a
light food like steamed vegetables or
something like that because having a
plate in front of me with food makes
everyone feel comfortable if I don't
have it then everyone's like why are you
not eating and it's a whole thing so I
really try to blend in to avoid creating
chaos in social situations all right
level five is hopefully an obvious one
you want to avoid stimulants or anything
that's going to disrupt your sleep that
includes alcohol and caffeine I know
personally if I drink any alcohol in the
latter part of the day my deep sleep is
going to be about 80% less it just
decimates my sleep so I now have no
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alcohol then of course C caffeine we
metabolize caffeine at different speeds
but uh I've stopped all caffeine as well
it really has helped me improve my sleep
so just for you to consider that these
things may potentially be degrading your
Val your quality of sleep and to be
mindful of what you consume and when you
consum it level six is regulate light in
the evening so a few things for you to
keep in mind is I have an app on my
computer uh flux fux it eliminates blue
light from the screen uh two is if I'm
watching a movie with friends I'll put
on a pair of blue light blocking glasses
sure
B do you want a bite I'm on a diet but
thank you my room is entirely blacked
out with curtains and if I'm traveling I
will wear a
mask and so you're trying to avoid uh
light that is going to otherwise disrupt
your sleep and just be mindful probably
the most important thing here is just
try to eliminate screens in that
downtime before bed level seven is to
maintain an ideal temperature for your
sleep now I think Goldilocks got this
right not too hot not too cold you of
course we can say specific numbers but
everyone's different and so more
important is you know either it being
too hot or too cold is going to create
suboptimal sleep and there's also
considerations with a partner and other
members in the family so just be mindful
that you don't want to be in either one
of the extremes so for my own personal
temperature control I use an eight Sleep
mattress and during my deep sleep it's
down to 71 f height and then during my R
it's up to 73 consider changing your
thermostat or airon settings
experimenting with different types of
bedding and opening doors for increased
air flow level eight is creating a
peaceful sleep environment for you for
your family for your children now I have
three kids if I could travel back in
time I would sit everyone down and say
we are a sleep family and here are the
rules of how we do sleep we go to bed on
time we never get up at night we never
wake anyone up unless we feel like our
life is being threatened you're doing
them a favor and you're setting them up
with good habits that will endure
throughout their life but also other
things one of my neighbors has barking
dogs so I called her and she was more
than willing to say I understand your
bedtime is at 8:30 so after 8:30 I will
make sure they're in their in the home
in their kettles very considerate so you
can do things with neighbors with
partners with friends don't feel shy and
asking often times it makes a better
environment for everybody now one more
thing to mention is for my sleep
environment I do nothing in my bedroom
except for sleep I don't read in there I
don't watch movies I don't hang out is
for sleep because I'm telling my body
when you get into this position your
objective is sleep and if you're doing
things all day then your body can get
confused so it's really important to
have a dedicated sleep environment it
will improve the quality of your sleep
and there's one more thing which may be
a little bit controversial is if you can
sleep alone you may want to consider it
my wife said no not here B it's pretty
hard to synchronize the Sleep routines
and preferences of two people and there
can be a lot of wake events between the
two so if it's a possibility and you can
have that conversation you may want to
strongly consider sleeping independently
because it may yield higher quality
sleep for both of you level nine is
light the first thing I do in the
morning I wake up around 5 5:30
naturally every day is I turn on 10,000
Lux and I do that for a few minutes it
tells my body you're awake the day is
beginning it helps with mood it helps
with energy and again it tells the body
we get up at this time and now we're up
it's so important to tell your body
exactly when to go to bed and when to
wake up and you start having these
compounded benefits as you repeat these
behaviors continually I think that's why
in large part I was able to achieve an
8mon perfect sleep score is I was able
to tune my body so well that I knew
exactly what to expect every single day
now if you don't wake up at 5:00 or 5:30
or you have a preference to go outside
please do so the sunlight is great I too
enjoy the sunlight I typically try to
avoid the times of day between 10:00
a.m. and 400 p.m. when the UV index is
high but the morning and the night are
great times to get sunlight exposure
level 10 is gathering data now I would
have put this at number one but it does
cost money and I've been mindful trying
trying to put everything that's free
ahead of it but data has been the most
important thing I've done it's helped me
create intuitions and knowledge about
what improves my sleep and what worsens
it my main tool for tracking sleep is my
whooop band which tracks how much sleep
I got each night the quality of that
sleep and how much I exerted myself each
day just to put this in context imagine
you're training for a one M race you
couldn't do it without a stopwatch you
couldn't just guess how fast you're
running even though you can approximate
your your speed you don't know if you're
improving or not so that's 10 things for
you to become a professional sleeper you
can do this get into the habits and make
them non-negotiable if your favorite
show drops and your bedtime don't watch
it go to bed you're telling your body we
have a routine and we're going to be
consistent on that routine and you may
find that so many of your other problems
in life are going to resolve themselves
when you're getting routine high quality
sleep so when you go through the levels
and you Master them send me a note and
tell me you've achieved Mastery it will
change your life I promise