WEBVTT Kind: captions Language: en 00:00:00.160 --> 00:00:02.110 align:start position:0% hi<00:00:00.320> friends<00:00:00.799> today<00:00:01.280> I'm<00:00:01.439> going<00:00:01.599> to<00:00:01.719> share<00:00:02.000> with 00:00:02.110 --> 00:00:02.120 align:start position:0% hi friends today I'm going to share with 00:00:02.120 --> 00:00:04.630 align:start position:0% hi friends today I'm going to share with you<00:00:02.399> 10<00:00:02.879> things<00:00:03.240> that<00:00:03.360> are<00:00:03.520> going<00:00:03.679> to<00:00:03.959> change 00:00:04.630 --> 00:00:04.640 align:start position:0% you 10 things that are going to change 00:00:04.640 --> 00:00:07.269 align:start position:0% you 10 things that are going to change your<00:00:04.880> life<00:00:05.319> I<00:00:05.440> had<00:00:05.640> poor<00:00:05.960> sleep<00:00:06.480> my<00:00:06.680> entire 00:00:07.269 --> 00:00:07.279 align:start position:0% your life I had poor sleep my entire 00:00:07.279 --> 00:00:09.470 align:start position:0% your life I had poor sleep my entire life<00:00:08.200> and<00:00:08.320> I<00:00:08.480> just<00:00:08.679> logged<00:00:09.200> what<00:00:09.320> is 00:00:09.470 --> 00:00:09.480 align:start position:0% life and I just logged what is 00:00:09.480 --> 00:00:11.870 align:start position:0% life and I just logged what is potentially<00:00:10.120> the<00:00:10.400> best<00:00:10.759> sleep<00:00:11.080> score<00:00:11.679> in 00:00:11.870 --> 00:00:11.880 align:start position:0% potentially the best sleep score in 00:00:11.880 --> 00:00:15.710 align:start position:0% potentially the best sleep score in human<00:00:12.200> history<00:00:12.639> 8<00:00:12.960> months<00:00:13.400> of<00:00:13.679> perfect 00:00:15.710 --> 00:00:15.720 align:start position:0% human history 8 months of perfect 00:00:15.720 --> 00:00:18.630 align:start position:0% human history 8 months of perfect sleep<00:00:16.720> sleep<00:00:17.160> is<00:00:17.320> the<00:00:17.480> most<00:00:17.760> important<00:00:18.199> thing 00:00:18.630 --> 00:00:18.640 align:start position:0% sleep sleep is the most important thing 00:00:18.640 --> 00:00:20.590 align:start position:0% sleep sleep is the most important thing a<00:00:18.800> human<00:00:19.080> does<00:00:19.359> on<00:00:19.480> a<00:00:19.640> daily<00:00:19.920> basis<00:00:20.359> I'm<00:00:20.480> going 00:00:20.590 --> 00:00:20.600 align:start position:0% a human does on a daily basis I'm going 00:00:20.600 --> 00:00:22.470 align:start position:0% a human does on a daily basis I'm going to<00:00:20.720> share<00:00:20.960> with<00:00:21.080> you<00:00:21.240> what<00:00:21.439> I<00:00:21.600> did<00:00:21.840> to<00:00:22.080> achieve 00:00:22.470 --> 00:00:22.480 align:start position:0% to share with you what I did to achieve 00:00:22.480 --> 00:00:24.189 align:start position:0% to share with you what I did to achieve that<00:00:22.640> perfect<00:00:22.880> sleep<00:00:23.119> score<00:00:23.519> they<00:00:23.640> do<00:00:23.840> not 00:00:24.189 --> 00:00:24.199 align:start position:0% that perfect sleep score they do not 00:00:24.199 --> 00:00:25.950 align:start position:0% that perfect sleep score they do not require<00:00:24.560> $2<00:00:24.800> million<00:00:25.320> a<00:00:25.439> year<00:00:25.640> and<00:00:25.760> I'm<00:00:25.840> going 00:00:25.950 --> 00:00:25.960 align:start position:0% require $2 million a year and I'm going 00:00:25.960 --> 00:00:30.520 align:start position:0% require $2 million a year and I'm going to<00:00:26.080> give<00:00:26.199> them<00:00:26.320> to<00:00:26.439> you<00:00:26.560> for<00:00:26.720> free<00:00:26.960> today 00:00:30.520 --> 00:00:30.530 align:start position:0% 00:00:30.530 --> 00:00:35.790 align:start position:0% [Music] 00:00:35.790 --> 00:00:35.800 align:start position:0% 00:00:35.800 --> 00:00:37.030 align:start position:0% all<00:00:35.879> right<00:00:36.040> what<00:00:36.160> I've<00:00:36.320> done<00:00:36.480> to<00:00:36.640> make<00:00:36.800> this 00:00:37.030 --> 00:00:37.040 align:start position:0% all right what I've done to make this 00:00:37.040 --> 00:00:39.389 align:start position:0% all right what I've done to make this easy<00:00:37.320> for<00:00:37.520> you<00:00:37.760> is<00:00:37.960> I've<00:00:38.160> listed<00:00:38.480> out<00:00:39.000> the<00:00:39.120> 10 00:00:39.389 --> 00:00:39.399 align:start position:0% easy for you is I've listed out the 10 00:00:39.399 --> 00:00:42.670 align:start position:0% easy for you is I've listed out the 10 levels<00:00:40.200> and<00:00:40.640> 7<00:00:40.960> days<00:00:41.160> of<00:00:41.280> the<00:00:41.399> week<00:00:42.000> so<00:00:42.360> tape 00:00:42.670 --> 00:00:42.680 align:start position:0% levels and 7 days of the week so tape 00:00:42.680 --> 00:00:44.470 align:start position:0% levels and 7 days of the week so tape this<00:00:42.840> on<00:00:43.160> the<00:00:43.320> bathroom<00:00:43.680> mirror<00:00:44.079> or<00:00:44.239> in<00:00:44.360> your 00:00:44.470 --> 00:00:44.480 align:start position:0% this on the bathroom mirror or in your 00:00:44.480 --> 00:00:47.350 align:start position:0% this on the bathroom mirror or in your bedroom<00:00:45.239> and<00:00:45.360> put<00:00:45.520> a<00:00:45.680> star<00:00:46.280> by<00:00:46.559> each<00:00:46.840> day<00:00:47.120> you 00:00:47.350 --> 00:00:47.360 align:start position:0% bedroom and put a star by each day you 00:00:47.360 --> 00:00:49.790 align:start position:0% bedroom and put a star by each day you accomplish<00:00:47.760> a<00:00:47.960> task<00:00:48.760> when<00:00:48.960> you<00:00:49.160> achieve<00:00:49.559> level 00:00:49.790 --> 00:00:49.800 align:start position:0% accomplish a task when you achieve level 00:00:49.800 --> 00:00:52.310 align:start position:0% accomplish a task when you achieve level 10<00:00:50.440> send<00:00:50.680> me<00:00:50.840> a<00:00:50.920> note<00:00:51.239> and<00:00:51.399> tell<00:00:51.600> me<00:00:52.000> you've 00:00:52.310 --> 00:00:52.320 align:start position:0% 10 send me a note and tell me you've 00:00:52.320 --> 00:00:55.029 align:start position:0% 10 send me a note and tell me you've become<00:00:52.680> a<00:00:52.840> professional 00:00:55.029 --> 00:00:55.039 align:start position:0% become a professional 00:00:55.039 --> 00:00:57.750 align:start position:0% become a professional sleeper<00:00:56.039> now<00:00:56.239> I<00:00:56.359> know<00:00:56.680> that<00:00:57.039> sleep<00:00:57.440> doesn't 00:00:57.750 --> 00:00:57.760 align:start position:0% sleeper now I know that sleep doesn't 00:00:57.760 --> 00:01:00.670 align:start position:0% sleeper now I know that sleep doesn't solve<00:00:58.199> all<00:00:58.440> things<00:00:58.960> but<00:00:59.600> it<00:01:00.039> helps<00:01:00.239> me<00:01:00.399> feel 00:01:00.670 --> 00:01:00.680 align:start position:0% solve all things but it helps me feel 00:01:00.680 --> 00:01:02.990 align:start position:0% solve all things but it helps me feel well<00:01:00.920> enough<00:01:01.239> and<00:01:01.480> full<00:01:01.719> of<00:01:01.920> energy<00:01:02.719> that<00:01:02.879> I 00:01:02.990 --> 00:01:03.000 align:start position:0% well enough and full of energy that I 00:01:03.000 --> 00:01:04.910 align:start position:0% well enough and full of energy that I want<00:01:03.199> to<00:01:03.399> do<00:01:03.879> everything<00:01:04.199> else<00:01:04.439> is<00:01:04.640> good<00:01:04.799> for 00:01:04.910 --> 00:01:04.920 align:start position:0% want to do everything else is good for 00:01:04.920 --> 00:01:08.310 align:start position:0% want to do everything else is good for me<00:01:05.320> all<00:01:05.439> right<00:01:05.600> number<00:01:05.840> one<00:01:06.520> is<00:01:07.080> identify<00:01:07.960> as<00:01:08.080> a 00:01:08.310 --> 00:01:08.320 align:start position:0% me all right number one is identify as a 00:01:08.320 --> 00:01:10.590 align:start position:0% me all right number one is identify as a professional<00:01:08.720> sleeper<00:01:09.439> currently<00:01:10.080> grind 00:01:10.590 --> 00:01:10.600 align:start position:0% professional sleeper currently grind 00:01:10.600 --> 00:01:12.390 align:start position:0% professional sleeper currently grind culture<00:01:11.159> is<00:01:11.320> the<00:01:11.560> dominant<00:01:11.920> way<00:01:12.040> of 00:01:12.390 --> 00:01:12.400 align:start position:0% culture is the dominant way of 00:01:12.400 --> 00:01:14.030 align:start position:0% culture is the dominant way of understanding<00:01:12.640> sleep<00:01:13.159> which<00:01:13.280> is<00:01:13.720> you<00:01:13.840> don't 00:01:14.030 --> 00:01:14.040 align:start position:0% understanding sleep which is you don't 00:01:14.040 --> 00:01:15.630 align:start position:0% understanding sleep which is you don't need<00:01:14.439> a<00:01:14.560> lot<00:01:14.680> of<00:01:14.799> it<00:01:15.040> and<00:01:15.159> you're<00:01:15.360> actually 00:01:15.630 --> 00:01:15.640 align:start position:0% need a lot of it and you're actually 00:01:15.640 --> 00:01:16.950 align:start position:0% need a lot of it and you're actually weak<00:01:16.000> if<00:01:16.119> you<00:01:16.240> get 00:01:16.950 --> 00:01:16.960 align:start position:0% weak if you get 00:01:16.960 --> 00:01:20.670 align:start position:0% weak if you get it<00:01:17.960> money<00:01:18.240> never<00:01:18.479> sleeps<00:01:19.040> pal<00:01:19.920> that's<00:01:20.119> foolish 00:01:20.670 --> 00:01:20.680 align:start position:0% it money never sleeps pal that's foolish 00:01:20.680 --> 00:01:23.230 align:start position:0% it money never sleeps pal that's foolish don't<00:01:20.920> do<00:01:21.119> that<00:01:21.880> the<00:01:22.079> wise<00:01:22.400> thing<00:01:22.520> to<00:01:22.680> do<00:01:22.960> is<00:01:23.079> to 00:01:23.230 --> 00:01:23.240 align:start position:0% don't do that the wise thing to do is to 00:01:23.240 --> 00:01:26.030 align:start position:0% don't do that the wise thing to do is to make<00:01:23.400> sleep<00:01:23.759> your<00:01:24.200> number<00:01:24.640> one<00:01:25.040> priority<00:01:25.920> you 00:01:26.030 --> 00:01:26.040 align:start position:0% make sleep your number one priority you 00:01:26.040 --> 00:01:27.830 align:start position:0% make sleep your number one priority you will<00:01:26.200> feel<00:01:26.479> better<00:01:26.799> you<00:01:26.920> will<00:01:27.079> look<00:01:27.320> better 00:01:27.830 --> 00:01:27.840 align:start position:0% will feel better you will look better 00:01:27.840 --> 00:01:29.910 align:start position:0% will feel better you will look better and<00:01:28.240> everything<00:01:28.560> in<00:01:28.759> life<00:01:28.960> will<00:01:29.159> be<00:01:29.400> easier 00:01:29.910 --> 00:01:29.920 align:start position:0% and everything in life will be easier 00:01:29.920 --> 00:01:31.390 align:start position:0% and everything in life will be easier level<00:01:30.159> two<00:01:30.439> is<00:01:30.560> to<00:01:30.720> have<00:01:30.799> a<00:01:31.000> consistent 00:01:31.390 --> 00:01:31.400 align:start position:0% level two is to have a consistent 00:01:31.400 --> 00:01:33.469 align:start position:0% level two is to have a consistent bedtime<00:01:32.159> this<00:01:32.280> is<00:01:32.600> really<00:01:32.880> important<00:01:33.280> because 00:01:33.469 --> 00:01:33.479 align:start position:0% bedtime this is really important because 00:01:33.479 --> 00:01:35.950 align:start position:0% bedtime this is really important because you're<00:01:33.640> telling<00:01:33.960> your<00:01:34.119> body<00:01:34.759> we<00:01:34.920> do<00:01:35.200> sleep<00:01:35.759> at 00:01:35.950 --> 00:01:35.960 align:start position:0% you're telling your body we do sleep at 00:01:35.960 --> 00:01:38.310 align:start position:0% you're telling your body we do sleep at this<00:01:36.200> time<00:01:36.759> every<00:01:37.079> day<00:01:37.759> so<00:01:38.000> you<00:01:38.040> can<00:01:38.159> make 00:01:38.310 --> 00:01:38.320 align:start position:0% this time every day so you can make 00:01:38.320 --> 00:01:40.469 align:start position:0% this time every day so you can make adjustments<00:01:38.759> in<00:01:38.920> your<00:01:39.079> life<00:01:39.840> have<00:01:40.040> dinner 00:01:40.469 --> 00:01:40.479 align:start position:0% adjustments in your life have dinner 00:01:40.479 --> 00:01:42.429 align:start position:0% adjustments in your life have dinner earlier<00:01:41.079> plan<00:01:41.399> earlier<00:01:41.840> put<00:01:42.000> it<00:01:42.119> on<00:01:42.280> your 00:01:42.429 --> 00:01:42.439 align:start position:0% earlier plan earlier put it on your 00:01:42.439 --> 00:01:44.670 align:start position:0% earlier plan earlier put it on your schedule<00:01:43.240> think<00:01:43.439> of<00:01:43.640> this<00:01:43.920> as<00:01:44.079> your<00:01:44.320> most 00:01:44.670 --> 00:01:44.680 align:start position:0% schedule think of this as your most 00:01:44.680 --> 00:01:46.870 align:start position:0% schedule think of this as your most important<00:01:45.240> meeting<00:01:45.600> of<00:01:45.719> the<00:01:45.880> day<00:01:46.600> when<00:01:46.759> you 00:01:46.870 --> 00:01:46.880 align:start position:0% important meeting of the day when you 00:01:46.880 --> 00:01:48.429 align:start position:0% important meeting of the day when you show<00:01:47.079> up<00:01:47.200> to<00:01:47.280> work<00:01:47.439> on<00:01:47.640> time<00:01:47.840> or<00:01:48.000> have<00:01:48.119> meetings 00:01:48.429 --> 00:01:48.439 align:start position:0% show up to work on time or have meetings 00:01:48.439 --> 00:01:50.149 align:start position:0% show up to work on time or have meetings with<00:01:48.560> your<00:01:48.680> friends<00:01:49.320> if<00:01:49.399> you're<00:01:49.600> even<00:01:49.920> 5 00:01:50.149 --> 00:01:50.159 align:start position:0% with your friends if you're even 5 00:01:50.159 --> 00:01:52.310 align:start position:0% with your friends if you're even 5 minutes<00:01:50.439> late<00:01:50.640> you<00:01:50.960> apologize<00:01:51.960> don't 00:01:52.310 --> 00:01:52.320 align:start position:0% minutes late you apologize don't 00:01:52.320 --> 00:01:54.910 align:start position:0% minutes late you apologize don't disappoint<00:01:52.880> yourself<00:01:53.880> and<00:01:54.000> show<00:01:54.200> up<00:01:54.320> on<00:01:54.520> time 00:01:54.910 --> 00:01:54.920 align:start position:0% disappoint yourself and show up on time 00:01:54.920 --> 00:01:57.910 align:start position:0% disappoint yourself and show up on time in<00:01:55.119> my<00:01:55.320> family<00:01:56.039> when<00:01:56.399> bedtime<00:01:56.880> arrives<00:01:57.479> Tage 00:01:57.910 --> 00:01:57.920 align:start position:0% in my family when bedtime arrives Tage 00:01:57.920 --> 00:02:00.270 align:start position:0% in my family when bedtime arrives Tage and<00:01:58.079> I<00:01:58.320> will<00:01:58.520> stop<00:01:58.920> whatever<00:01:59.280> we're<00:01:59.439> doing<00:02:00.079> and 00:02:00.270 --> 00:02:00.280 align:start position:0% and I will stop whatever we're doing and 00:02:00.280 --> 00:02:02.149 align:start position:0% and I will stop whatever we're doing and run<00:02:00.479> to<00:02:00.640> our 00:02:02.149 --> 00:02:02.159 align:start position:0% run to our 00:02:02.159 --> 00:02:04.469 align:start position:0% run to our bedtimes<00:02:03.159> we<00:02:03.280> do<00:02:03.520> this<00:02:03.799> tongue<00:02:04.000> and<00:02:04.159> cheek 00:02:04.469 --> 00:02:04.479 align:start position:0% bedtimes we do this tongue and cheek 00:02:04.479 --> 00:02:06.190 align:start position:0% bedtimes we do this tongue and cheek it's<00:02:04.680> funny<00:02:05.200> because<00:02:05.479> we're<00:02:05.680> saying<00:02:05.920> to<00:02:06.079> each 00:02:06.190 --> 00:02:06.200 align:start position:0% it's funny because we're saying to each 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align:start position:0% members with each other if we get our sleep<00:02:12.800> for<00:02:13.000> my<00:02:13.160> bedtime<00:02:13.840> I've<00:02:14.040> chosen<00:02:14.720> 8:30<00:02:15.720> I 00:02:16.150 --> 00:02:16.160 align:start position:0% sleep for my bedtime I've chosen 8:30 I 00:02:16.160 --> 00:02:18.670 align:start position:0% sleep for my bedtime I've chosen 8:30 I love<00:02:16.640> the<00:02:16.800> morning<00:02:17.200> time<00:02:17.560> especially<00:02:18.319> the<00:02:18.560> the 00:02:18.670 --> 00:02:18.680 align:start position:0% love the morning time especially the the 00:02:18.680 --> 00:02:21.070 align:start position:0% love the morning time especially the the 4<00:02:18.879> hours<00:02:19.080> of<00:02:19.280> time<00:02:19.480> I<00:02:19.599> have<00:02:19.800> all<00:02:20.000> by<00:02:20.200> myself<00:02:20.959> no 00:02:21.070 --> 00:02:21.080 align:start position:0% 4 hours of time I have all by myself no 00:02:21.080 --> 00:02:23.110 align:start position:0% 4 hours of time I have all by myself no one's<00:02:21.360> calling<00:02:21.680> me<00:02:21.959> no<00:02:22.080> one's<00:02:22.319> messaging<00:02:22.720> me<00:02:23.000> I 00:02:23.110 --> 00:02:23.120 align:start position:0% one's calling me no one's messaging me I 00:02:23.120 --> 00:02:24.630 align:start position:0% one's calling me no one's messaging me I have<00:02:23.280> it<00:02:23.400> all<00:02:23.519> to<00:02:23.640> myself<00:02:24.000> so<00:02:24.160> I<00:02:24.280> really<00:02:24.480> like 00:02:24.630 --> 00:02:24.640 align:start position:0% have it all to myself so I really like 00:02:24.640 --> 00:02:26.710 align:start position:0% have it all to myself so I really like to<00:02:24.760> go<00:02:24.879> to<00:02:25.000> bed<00:02:25.319> at<00:02:25.440> 8:30<00:02:26.239> then<00:02:26.360> I<00:02:26.480> have<00:02:26.599> the 00:02:26.710 --> 00:02:26.720 align:start position:0% to go to bed at 8:30 then I have the 00:02:26.720 --> 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align:start position:0% go to bed later that's okay just choose your<00:02:32.599> bedtime<00:02:33.200> and<00:02:33.360> be<00:02:33.519> consistent<00:02:34.200> level 00:02:34.470 --> 00:02:34.480 align:start position:0% your bedtime and be consistent level 00:02:34.480 --> 00:02:36.670 align:start position:0% your bedtime and be consistent level three<00:02:34.800> is<00:02:35.000> have<00:02:35.160> a<00:02:35.319> wind<00:02:35.640> down<00:02:35.800> routine<00:02:36.400> I<00:02:36.480> know 00:02:36.670 --> 00:02:36.680 align:start position:0% three is have a wind down routine I know 00:02:36.680 --> 00:02:38.190 align:start position:0% three is have a wind down routine I know from<00:02:36.879> personal<00:02:37.200> experience<00:02:37.680> that<00:02:37.879> when<00:02:37.959> I<00:02:38.080> go 00:02:38.190 --> 00:02:38.200 align:start position:0% from personal experience that when I go 00:02:38.200 --> 00:02:39.949 align:start position:0% from personal experience that when I go to<00:02:38.319> bed<00:02:38.599> and<00:02:38.760> I'm<00:02:38.920> thinking<00:02:39.200> about<00:02:39.400> the<00:02:39.560> day's 00:02:39.949 --> 00:02:39.959 align:start position:0% to bed and I'm thinking about the day's 00:02:39.959 --> 00:02:42.270 align:start position:0% to bed and I'm thinking about the day's problems<00:02:40.440> or<00:02:40.640> some<00:02:40.920> opportunity<00:02:41.920> anything 00:02:42.270 --> 00:02:42.280 align:start position:0% problems or some opportunity anything 00:02:42.280 --> 00:02:44.030 align:start position:0% problems or some opportunity anything that's<00:02:42.440> on<00:02:42.599> my<00:02:42.760> mind<00:02:43.239> if<00:02:43.360> my<00:02:43.519> head<00:02:43.720> hits<00:02:43.920> a 00:02:44.030 --> 00:02:44.040 align:start position:0% that's on my mind if my head hits a 00:02:44.040 --> 00:02:46.270 align:start position:0% that's on my mind if my head hits a pillow<00:02:44.760> all<00:02:45.040> night<00:02:45.280> long<00:02:45.720> I'll<00:02:45.959> just<00:02:46.080> think 00:02:46.270 --> 00:02:46.280 align:start position:0% pillow all night long I'll just think 00:02:46.280 --> 00:02:49.589 align:start position:0% pillow all night long I'll just think about<00:02:46.480> it<00:02:46.840> so<00:02:47.040> what<00:02:47.120> I<00:02:47.239> do<00:02:47.480> now<00:02:48.080> is<00:02:48.440> sleep<00:02:48.959> Brian 00:02:49.589 --> 00:02:49.599 align:start position:0% about it so what I do now is sleep Brian 00:02:49.599 --> 00:02:51.910 align:start position:0% about it so what I do now is sleep Brian enters<00:02:50.000> the<00:02:50.159> equation<00:02:50.800> 30<00:02:51.200> to<00:02:51.360> 60<00:02:51.640> minutes 00:02:51.910 --> 00:02:51.920 align:start position:0% enters the equation 30 to 60 minutes 00:02:51.920 --> 00:02:54.070 align:start position:0% enters the equation 30 to 60 minutes before<00:02:52.159> bedtime<00:02:53.159> and<00:02:53.319> if<00:02:53.440> an<00:02:53.560> incoming 00:02:54.070 --> 00:02:54.080 align:start position:0% before bedtime and if an incoming 00:02:54.080 --> 00:02:55.710 align:start position:0% before bedtime and if an incoming thought<00:02:54.360> says<00:02:54.800> oh<00:02:55.000> you<00:02:55.080> should<00:02:55.239> be<00:02:55.400> worried 00:02:55.710 --> 00:02:55.720 align:start position:0% thought says oh you should be worried 00:02:55.720 --> 00:02:57.350 align:start position:0% thought says oh you should be worried about<00:02:56.000> this<00:02:56.360> or<00:02:56.560> you<00:02:56.640> should<00:02:56.840> think<00:02:57.040> about 00:02:57.350 --> 00:02:57.360 align:start position:0% about this or you should think about 00:02:57.360 --> 00:03:00.270 align:start position:0% about this or you should think about that<00:02:58.080> sleep<00:02:58.400> Brian<00:02:58.760> says<00:02:59.200> thank<00:02:59.319> you<00:02:59.560> suggest 00:03:00.270 --> 00:03:00.280 align:start position:0% that sleep Brian says thank you suggest 00:03:00.280 --> 00:03:02.309 align:start position:0% that sleep Brian says thank you suggest sleep<00:03:00.599> mode<00:03:00.840> is<00:03:01.000> now<00:03:01.200> engaged<00:03:01.959> so<00:03:02.080> I<00:03:02.159> would 00:03:02.309 --> 00:03:02.319 align:start position:0% sleep mode is now engaged so I would 00:03:02.319 --> 00:03:04.630 align:start position:0% sleep mode is now engaged so I would encourage<00:03:02.680> you<00:03:03.159> create<00:03:03.360> a<00:03:03.519> ritual<00:03:04.239> read<00:03:04.440> a 00:03:04.630 --> 00:03:04.640 align:start position:0% encourage you create a ritual read a 00:03:04.640 --> 00:03:06.470 align:start position:0% encourage you create a ritual read a book<00:03:05.000> go<00:03:05.120> for<00:03:05.239> a<00:03:05.440> walk<00:03:05.799> do<00:03:05.959> some<00:03:06.159> favorite 00:03:06.470 --> 00:03:06.480 align:start position:0% book go for a walk do some favorite 00:03:06.480 --> 00:03:08.869 align:start position:0% book go for a walk do some favorite hobby<00:03:07.120> but<00:03:07.400> avoid<00:03:07.799> screens<00:03:08.319> and<00:03:08.480> avoid 00:03:08.869 --> 00:03:08.879 align:start position:0% hobby but avoid screens and avoid 00:03:08.879 --> 00:03:11.430 align:start position:0% hobby but avoid screens and avoid anything<00:03:09.200> that's<00:03:09.360> going<00:03:09.519> to<00:03:09.680> get<00:03:09.799> you<00:03:10.519> aroused 00:03:11.430 --> 00:03:11.440 align:start position:0% anything that's going to get you aroused 00:03:11.440 --> 00:03:13.589 align:start position:0% anything that's going to get you aroused don't<00:03:11.799> have<00:03:12.000> fights<00:03:12.599> don't<00:03:12.840> tackle<00:03:13.200> hard 00:03:13.589 --> 00:03:13.599 align:start position:0% don't have fights don't tackle hard 00:03:13.599 --> 00:03:15.550 align:start position:0% don't have fights don't tackle hard problems<00:03:14.360> get<00:03:14.519> ready<00:03:14.720> for<00:03:14.879> bed<00:03:15.280> all<00:03:15.400> right 00:03:15.550 --> 00:03:15.560 align:start position:0% problems get ready for bed all right 00:03:15.560 --> 00:03:18.110 align:start position:0% problems get ready for bed all right level<00:03:15.840> four<00:03:16.280> is<00:03:16.440> to<00:03:16.680> eat<00:03:17.000> early<00:03:17.599> I<00:03:17.680> know<00:03:17.920> this 00:03:18.110 --> 00:03:18.120 align:start position:0% level four is to eat early I know this 00:03:18.120 --> 00:03:20.830 align:start position:0% level four is to eat early I know this because<00:03:18.400> I<00:03:18.560> tried<00:03:19.239> hundreds<00:03:19.640> of<00:03:19.840> experiments 00:03:20.830 --> 00:03:20.840 align:start position:0% because I tried hundreds of experiments 00:03:20.840 --> 00:03:23.149 align:start position:0% because I tried hundreds of experiments with<00:03:21.159> food<00:03:21.560> types<00:03:22.000> and<00:03:22.159> eating<00:03:22.519> times<00:03:22.879> and<00:03:23.000> I 00:03:23.149 --> 00:03:23.159 align:start position:0% with food types and eating times and I 00:03:23.159 --> 00:03:24.990 align:start position:0% with food types and eating times and I found<00:03:23.799> that<00:03:23.920> I<00:03:24.040> slept<00:03:24.360> the<00:03:24.519> best<00:03:24.840> with 00:03:24.990 --> 00:03:25.000 align:start position:0% found that I slept the best with 00:03:25.000 --> 00:03:27.430 align:start position:0% found that I slept the best with blueprint<00:03:25.480> food<00:03:25.840> and<00:03:26.000> my<00:03:26.360> last<00:03:26.799> meal<00:03:27.120> of<00:03:27.280> the 00:03:27.430 --> 00:03:27.440 align:start position:0% blueprint food and my last meal of the 00:03:27.440 --> 00:03:29.750 align:start position:0% blueprint food and my last meal of the day<00:03:27.760> at<00:03:27.920> 11:00<00:03:28.239> a.m.<00:03:28.680> now<00:03:28.840> that<00:03:28.959> may<00:03:29.120> sound 00:03:29.750 --> 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what<00:03:36.239> this 00:03:36.350 --> 00:03:36.360 align:start position:0% eat at 11:00 a.m. as well what this 00:03:36.360 --> 00:03:38.270 align:start position:0% eat at 11:00 a.m. as well what this means<00:03:36.680> is<00:03:36.840> it's<00:03:36.959> an<00:03:37.120> invitation<00:03:37.519> for<00:03:37.680> you<00:03:37.840> to 00:03:38.270 --> 00:03:38.280 align:start position:0% means is it's an invitation for you to 00:03:38.280 --> 00:03:41.070 align:start position:0% means is it's an invitation for you to try<00:03:38.480> to<00:03:38.720> explore<00:03:39.560> eating<00:03:39.920> earlier<00:03:40.599> and<00:03:40.799> also 00:03:41.070 --> 00:03:41.080 align:start position:0% try to explore eating earlier and also 00:03:41.080 --> 00:03:43.670 align:start position:0% try to explore eating earlier and also trying<00:03:41.319> to<00:03:41.560> avoid<00:03:42.360> big<00:03:42.680> heavy<00:03:42.879> meals<00:03:43.480> at<00:03:43.599> the 00:03:43.670 --> 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when I go out for social events I will 00:03:49.360 --> 00:03:52.110 align:start position:0% when I go out for social events I will eat<00:03:49.799> something<00:03:50.760> sometimes<00:03:50.959> I<00:03:51.080> try<00:03:51.239> to<00:03:51.400> find<00:03:51.920> a 00:03:52.110 --> 00:03:52.120 align:start position:0% eat something sometimes I try to find a 00:03:52.120 --> 00:03:54.149 align:start position:0% eat something sometimes I try to find a light<00:03:52.360> food<00:03:52.640> like<00:03:52.840> steamed<00:03:53.439> vegetables<00:03:53.959> or 00:03:54.149 --> 00:03:54.159 align:start position:0% light food like steamed vegetables or 00:03:54.159 --> 00:03:55.789 align:start position:0% light food like steamed vegetables or something<00:03:54.439> like<00:03:54.599> that<00:03:54.879> because<00:03:55.159> having<00:03:55.640> a 00:03:55.789 --> 00:03:55.799 align:start position:0% something like that because having a 00:03:55.799 --> 00:03:57.910 align:start position:0% something like that because having a plate<00:03:56.079> in<00:03:56.159> front<00:03:56.360> of<00:03:56.439> me<00:03:56.799> with<00:03:56.959> food<00:03:57.599> makes 00:03:57.910 --> 00:03:57.920 align:start position:0% plate in front of me with food makes 00:03:57.920 --> 00:03:59.550 align:start position:0% plate in front of me with food makes everyone<00:03:58.200> feel<00:03:58.560> comfortable<00:03:59.159> if<00:03:59.239> I<00:03:59.360> don't 00:03:59.550 --> 00:03:59.560 align:start position:0% everyone feel comfortable if I don't 00:03:59.560 --> 00:04:01.190 align:start position:0% everyone feel comfortable if I don't have<00:03:59.920> it<00:04:00.079> then<00:04:00.200> everyone's<00:04:00.519> like<00:04:00.879> why<00:04:01.000> are<00:04:01.079> you 00:04:01.190 --> 00:04:01.200 align:start position:0% have it then everyone's like why are you 00:04:01.200 --> 00:04:02.589 align:start position:0% have it then everyone's like why are you not<00:04:01.319> eating<00:04:01.640> and<00:04:01.720> it's<00:04:01.799> a<00:04:01.959> whole<00:04:02.120> thing<00:04:02.319> so<00:04:02.480> I 00:04:02.589 --> 00:04:02.599 align:start position:0% not eating and it's a whole thing so I 00:04:02.599 --> 00:04:04.990 align:start position:0% not eating and it's a whole thing so I really<00:04:02.760> try<00:04:02.920> to<00:04:03.120> blend<00:04:03.480> in<00:04:03.680> to<00:04:03.879> avoid<00:04:04.200> creating 00:04:04.990 --> 00:04:05.000 align:start position:0% really try to blend in to avoid creating 00:04:05.000 --> 00:04:06.910 align:start position:0% really try to blend in to avoid creating chaos<00:04:05.439> in<00:04:05.640> social<00:04:06.000> situations<00:04:06.640> all<00:04:06.760> right 00:04:06.910 --> 00:04:06.920 align:start position:0% chaos in social situations all right 00:04:06.920 --> 00:04:09.509 align:start position:0% chaos in social situations all right level<00:04:07.239> five<00:04:07.720> is<00:04:08.040> hopefully<00:04:08.439> an<00:04:08.720> obvious<00:04:09.079> one 00:04:09.509 --> 00:04:09.519 align:start position:0% level five is hopefully an obvious one 00:04:09.519 --> 00:04:11.789 align:start position:0% level five is hopefully an obvious one you<00:04:09.640> want<00:04:09.840> to<00:04:10.120> avoid<00:04:10.760> stimulants<00:04:11.319> or<00:04:11.519> anything 00:04:11.789 --> 00:04:11.799 align:start position:0% you want to avoid stimulants or anything 00:04:11.799 --> 00:04:13.509 align:start position:0% you want to avoid stimulants or anything that's<00:04:11.959> going<00:04:12.120> to<00:04:12.360> disrupt<00:04:12.760> your<00:04:12.879> sleep<00:04:13.400> that 00:04:13.509 --> 00:04:13.519 align:start position:0% that's going to disrupt your sleep that 00:04:13.519 --> 00:04:16.150 align:start position:0% that's going to disrupt your sleep that includes<00:04:14.079> alcohol<00:04:14.840> and<00:04:15.079> caffeine<00:04:15.799> I<00:04:15.920> know 00:04:16.150 --> 00:04:16.160 align:start position:0% includes alcohol and caffeine I know 00:04:16.160 --> 00:04:18.349 align:start position:0% includes alcohol and caffeine I know personally<00:04:16.600> if<00:04:16.720> I<00:04:16.840> drink<00:04:17.239> any<00:04:17.560> alcohol<00:04:18.120> in<00:04:18.239> the 00:04:18.349 --> 00:04:18.359 align:start position:0% personally if I drink any alcohol in the 00:04:18.359 --> 00:04:20.509 align:start position:0% personally if I drink any alcohol in the latter<00:04:18.680> part<00:04:18.799> of<00:04:18.919> the<00:04:19.079> day<00:04:19.639> my<00:04:19.840> deep<00:04:20.079> sleep<00:04:20.400> is 00:04:20.509 --> 00:04:20.519 align:start position:0% latter part of the day my deep sleep is 00:04:20.519 --> 00:04:22.670 align:start position:0% latter part of the day my deep sleep is going<00:04:20.680> to<00:04:20.799> be<00:04:20.959> about<00:04:21.239> 80%<00:04:21.919> less<00:04:22.199> it<00:04:22.360> just 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different<00:04:32.360> speeds 00:04:32.870 --> 00:04:32.880 align:start position:0% metabolize caffeine at different speeds 00:04:32.880 --> 00:04:35.189 align:start position:0% metabolize caffeine at different speeds but<00:04:33.560> uh<00:04:33.680> I've<00:04:33.800> stopped<00:04:34.120> all<00:04:34.280> caffeine<00:04:34.639> as<00:04:34.800> well 00:04:35.189 --> 00:04:35.199 align:start position:0% but uh I've stopped all caffeine as well 00:04:35.199 --> 00:04:36.670 align:start position:0% but uh I've stopped all caffeine as well it<00:04:35.360> really<00:04:35.600> has<00:04:35.720> helped<00:04:35.919> me<00:04:36.000> improve<00:04:36.280> my<00:04:36.360> sleep 00:04:36.670 --> 00:04:36.680 align:start position:0% it really has helped me improve my sleep 00:04:36.680 --> 00:04:39.390 align:start position:0% it really has helped me improve my sleep so<00:04:37.199> just<00:04:37.360> for<00:04:37.520> you<00:04:37.680> to<00:04:37.880> consider<00:04:38.720> that<00:04:39.160> these 00:04:39.390 --> 00:04:39.400 align:start position:0% so just for you to consider that these 00:04:39.400 --> 00:04:41.990 align:start position:0% so just for you to consider that these things<00:04:39.840> may<00:04:40.120> potentially<00:04:40.639> be<00:04:41.280> degrading<00:04:41.800> your 00:04:41.990 --> 00:04:42.000 align:start position:0% things may potentially be degrading your 00:04:42.000 --> 00:04:43.430 align:start position:0% things may potentially be degrading your Val<00:04:42.240> your<00:04:42.400> quality<00:04:42.680> of<00:04:42.800> sleep<00:04:43.080> and<00:04:43.160> to<00:04:43.280> be 00:04:43.430 --> 00:04:43.440 align:start position:0% Val your quality of sleep and to be 00:04:43.440 --> 00:04:45.469 align:start position:0% Val your quality of sleep and to be mindful<00:04:44.080> of<00:04:44.400> what<00:04:44.560> you<00:04:44.759> consume<00:04:45.160> and<00:04:45.280> when<00:04:45.400> you 00:04:45.469 --> 00:04:45.479 align:start position:0% mindful of what you consume and when you 00:04:45.479 --> 00:04:47.990 align:start position:0% mindful of what you consume and when you consum<00:04:45.800> it<00:04:46.039> level<00:04:46.280> six<00:04:46.639> is<00:04:46.919> regulate<00:04:47.520> light<00:04:47.880> in 00:04:47.990 --> 00:04:48.000 align:start position:0% consum it level six is regulate light in 00:04:48.000 --> 00:04:50.110 align:start position:0% consum it level six is regulate light in the<00:04:48.120> evening<00:04:48.840> so<00:04:49.039> a<00:04:49.120> few<00:04:49.320> things<00:04:49.600> for<00:04:49.800> you<00:04:49.960> to 00:04:50.110 --> 00:04:50.120 align:start position:0% the evening so a few things for you to 00:04:50.120 --> 00:04:52.189 align:start position:0% the evening so a few things for you to keep<00:04:50.280> in<00:04:50.440> mind<00:04:50.800> is<00:04:50.960> I<00:04:51.120> have<00:04:51.280> an<00:04:51.479> app<00:04:51.759> on<00:04:51.960> my 00:04:52.189 --> 00:04:52.199 align:start position:0% keep in mind is I have an app on my 00:04:52.199 --> 00:04:55.670 align:start position:0% keep in mind is I have an app on my computer<00:04:52.880> uh<00:04:53.039> flux<00:04:53.800> fux<00:04:54.800> it<00:04:55.000> eliminates<00:04:55.440> blue 00:04:55.670 --> 00:04:55.680 align:start position:0% computer uh flux fux it eliminates blue 00:04:55.680 --> 00:04:58.310 align:start position:0% computer uh flux fux it eliminates blue light<00:04:55.960> from<00:04:56.120> the<00:04:56.240> screen<00:04:56.919> uh<00:04:57.080> two<00:04:57.800> is<00:04:58.000> if<00:04:58.160> I'm 00:04:58.310 --> 00:04:58.320 align:start position:0% light from the screen uh two is if I'm 00:04:58.320 --> 00:05:00.110 align:start position:0% light from the screen uh two is if I'm watching<00:04:58.600> a<00:04:58.759> movie<00:04:59.039> with<00:04:59.199> friends<00:04:59.800> I'll<00:05:00.000> put 00:05:00.110 --> 00:05:00.120 align:start position:0% watching a movie with friends I'll put 00:05:00.120 --> 00:05:02.070 align:start position:0% watching a movie with friends I'll put on<00:05:00.240> a<00:05:00.400> pair<00:05:00.720> of<00:05:00.919> blue<00:05:01.199> light<00:05:01.360> blocking<00:05:01.680> glasses 00:05:02.070 --> 00:05:02.080 align:start position:0% on a pair of blue light blocking glasses 00:05:02.080 --> 00:05:03.070 align:start position:0% on a pair of blue light blocking glasses sure 00:05:03.070 --> 00:05:03.080 align:start position:0% sure 00:05:03.080 --> 00:05:07.310 align:start position:0% sure B<00:05:04.080> do<00:05:04.160> you<00:05:04.280> want<00:05:04.360> a<00:05:04.880> bite<00:05:05.880> I'm<00:05:06.000> on<00:05:06.120> a<00:05:06.360> diet<00:05:07.120> but 00:05:07.310 --> 00:05:07.320 align:start position:0% B do you want a bite I'm on a diet but 00:05:07.320 --> 00:05:09.430 align:start position:0% B do you want a bite I'm on a diet but thank<00:05:07.479> you<00:05:08.039> my<00:05:08.160> room<00:05:08.479> is<00:05:08.680> entirely<00:05:09.080> blacked 00:05:09.430 --> 00:05:09.440 align:start position:0% thank you my room is entirely blacked 00:05:09.440 --> 00:05:11.430 align:start position:0% thank you my room is entirely blacked out<00:05:09.680> with<00:05:09.840> curtains<00:05:10.360> and<00:05:10.479> if<00:05:10.600> I'm<00:05:10.759> traveling<00:05:11.320> I 00:05:11.430 --> 00:05:11.440 align:start position:0% out with curtains and if I'm traveling I 00:05:11.440 --> 00:05:13.710 align:start position:0% out with curtains and if I'm traveling I will<00:05:11.639> wear<00:05:11.880> a 00:05:13.710 --> 00:05:13.720 align:start position:0% will wear a 00:05:13.720 --> 00:05:17.029 align:start position:0% will wear a mask<00:05:14.720> and<00:05:14.840> so<00:05:15.039> you're<00:05:15.320> trying<00:05:15.680> to<00:05:15.960> avoid<00:05:16.880> uh 00:05:17.029 --> 00:05:17.039 align:start position:0% mask and so you're trying to avoid uh 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important thing here is just try<00:05:22.720> to<00:05:22.880> eliminate<00:05:23.440> screens<00:05:24.440> in<00:05:24.680> that 00:05:24.870 --> 00:05:24.880 align:start position:0% try to eliminate screens in that 00:05:24.880 --> 00:05:28.070 align:start position:0% try to eliminate screens in that downtime<00:05:25.319> before<00:05:25.720> bed<00:05:26.720> level<00:05:27.000> seven<00:05:27.639> is<00:05:27.880> to 00:05:28.070 --> 00:05:28.080 align:start position:0% downtime before bed level seven is to 00:05:28.080 --> 00:05:30.350 align:start position:0% downtime before bed level seven is to maintain<00:05:28.720> an<00:05:28.919> ideal<00:05:29.240> temperature<00:05:29.880> for<00:05:30.199> your 00:05:30.350 --> 00:05:30.360 align:start position:0% maintain an ideal temperature for your 00:05:30.360 --> 00:05:32.790 align:start position:0% maintain an ideal temperature for your sleep<00:05:31.160> now<00:05:31.319> I<00:05:31.400> think<00:05:31.600> Goldilocks<00:05:32.360> got<00:05:32.560> this 00:05:32.790 --> 00:05:32.800 align:start position:0% sleep now I think Goldilocks got this 00:05:32.800 --> 00:05:35.430 align:start position:0% sleep now I think Goldilocks got this right<00:05:33.160> not<00:05:33.360> too<00:05:33.600> hot<00:05:34.000> not<00:05:34.160> too<00:05:34.360> cold<00:05:35.120> you<00:05:35.280> of 00:05:35.430 --> 00:05:35.440 align:start position:0% right not too hot not too cold you of 00:05:35.440 --> 00:05:37.350 align:start position:0% right not too hot not too cold you of course<00:05:35.720> we<00:05:35.800> can<00:05:35.919> say<00:05:36.360> specific<00:05:36.800> numbers<00:05:37.199> but 00:05:37.350 --> 00:05:37.360 align:start position:0% course we can say specific numbers but 00:05:37.360 --> 00:05:39.309 align:start position:0% course we can say specific numbers but everyone's<00:05:38.039> different<00:05:38.759> and<00:05:38.880> so<00:05:39.120> more 00:05:39.309 --> 00:05:39.319 align:start position:0% everyone's different and so more 00:05:39.319 --> 00:05:41.230 align:start position:0% everyone's different and so more important<00:05:39.759> is<00:05:40.000> you<00:05:40.120> know<00:05:40.800> either<00:05:41.000> it<00:05:41.080> being 00:05:41.230 --> 00:05:41.240 align:start position:0% important is you know either it being 00:05:41.240 --> 00:05:42.990 align:start position:0% important is you know either it being too<00:05:41.400> hot<00:05:41.560> or<00:05:41.639> too<00:05:41.800> cold<00:05:42.039> is<00:05:42.160> going<00:05:42.319> to<00:05:42.520> create 00:05:42.990 --> 00:05:43.000 align:start position:0% too hot or too cold is going to create 00:05:43.000 --> 00:05:45.670 align:start position:0% too hot or too cold is going to create suboptimal<00:05:43.759> sleep<00:05:44.759> and<00:05:44.960> there's<00:05:45.240> also 00:05:45.670 --> 00:05:45.680 align:start position:0% suboptimal sleep and there's also 00:05:45.680 --> 00:05:47.390 align:start position:0% suboptimal sleep and there's also considerations<00:05:46.319> with<00:05:46.479> a<00:05:46.639> partner<00:05:47.000> and<00:05:47.199> other 00:05:47.390 --> 00:05:47.400 align:start position:0% considerations with a partner and other 00:05:47.400 --> 00:05:49.670 align:start position:0% considerations with a partner and other members<00:05:47.720> in<00:05:47.800> the<00:05:47.919> family<00:05:48.199> so<00:05:48.360> just<00:05:48.520> be<00:05:48.680> mindful 00:05:49.670 --> 00:05:49.680 align:start position:0% members in the family so just be mindful 00:05:49.680 --> 00:05:50.990 align:start position:0% members in the family so just be mindful that<00:05:49.880> you<00:05:50.000> don't<00:05:50.160> want<00:05:50.280> to<00:05:50.400> be<00:05:50.520> in<00:05:50.680> either<00:05:50.880> one 00:05:50.990 --> 00:05:51.000 align:start position:0% that you don't want to be in either one 00:05:51.000 --> 00:05:52.830 align:start position:0% that you don't want to be in either one of<00:05:51.080> the<00:05:51.199> extremes<00:05:51.759> so<00:05:51.919> for<00:05:52.080> my<00:05:52.240> own<00:05:52.479> personal 00:05:52.830 --> 00:05:52.840 align:start position:0% of the extremes so for my own personal 00:05:52.840 --> 00:05:55.110 align:start position:0% of the extremes so for my own personal temperature<00:05:53.240> control<00:05:53.759> I<00:05:53.880> use<00:05:54.080> an<00:05:54.280> eight<00:05:54.639> Sleep 00:05:55.110 --> 00:05:55.120 align:start position:0% temperature control I use an eight Sleep 00:05:55.120 --> 00:05:58.309 align:start position:0% temperature control I use an eight Sleep mattress<00:05:56.120> and<00:05:56.520> during<00:05:56.880> my<00:05:57.160> deep<00:05:57.440> sleep<00:05:58.080> it's 00:05:58.309 --> 00:05:58.319 align:start position:0% mattress and during my deep sleep it's 00:05:58.319 --> 00:06:00.870 align:start position:0% mattress and during my deep sleep it's down<00:05:58.520> to<00:05:58.759> 71<00:05:59.280> f<00:05:59.680> height<00:05:59.880> and<00:06:00.000> then<00:06:00.120> during<00:06:00.360> my<00:06:00.520> R 00:06:00.870 --> 00:06:00.880 align:start position:0% down to 71 f height and then during my R 00:06:00.880 --> 00:06:03.029 align:start position:0% down to 71 f height and then during my R it's<00:06:01.000> up<00:06:01.160> to<00:06:01.280> 73<00:06:02.199> consider<00:06:02.520> changing<00:06:02.840> your 00:06:03.029 --> 00:06:03.039 align:start position:0% it's up to 73 consider changing your 00:06:03.039 --> 00:06:05.230 align:start position:0% it's up to 73 consider changing your thermostat<00:06:03.680> or<00:06:04.000> airon<00:06:04.479> settings 00:06:05.230 --> 00:06:05.240 align:start position:0% thermostat or airon settings 00:06:05.240 --> 00:06:06.670 align:start position:0% thermostat or airon settings experimenting<00:06:05.919> with<00:06:06.080> different<00:06:06.360> types<00:06:06.560> of 00:06:06.670 --> 00:06:06.680 align:start position:0% experimenting with different types of 00:06:06.680 --> 00:06:08.909 align:start position:0% experimenting with different types of bedding<00:06:07.120> and<00:06:07.280> opening<00:06:07.720> doors<00:06:08.240> for<00:06:08.479> increased 00:06:08.909 --> 00:06:08.919 align:start position:0% bedding and opening doors for increased 00:06:08.919 --> 00:06:12.230 align:start position:0% bedding and opening doors for increased air<00:06:09.120> flow<00:06:10.120> level<00:06:10.400> eight<00:06:10.800> is<00:06:11.120> creating<00:06:11.880> a 00:06:12.230 --> 00:06:12.240 align:start position:0% air flow level eight is creating a 00:06:12.240 --> 00:06:14.790 align:start position:0% air flow level eight is creating a peaceful<00:06:13.240> sleep<00:06:13.639> environment<00:06:14.080> for<00:06:14.319> you<00:06:14.599> for 00:06:14.790 --> 00:06:14.800 align:start position:0% peaceful sleep environment for you for 00:06:14.800 --> 00:06:17.749 align:start position:0% peaceful sleep environment for you for your<00:06:15.039> family<00:06:15.599> for<00:06:16.120> your<00:06:16.400> children<00:06:17.319> now<00:06:17.479> I<00:06:17.599> have 00:06:17.749 --> 00:06:17.759 align:start position:0% your family for your children now I have 00:06:17.759 --> 00:06:19.870 align:start position:0% your family for your children now I have three<00:06:18.039> kids<00:06:18.599> if<00:06:18.720> I<00:06:18.880> could<00:06:19.080> travel<00:06:19.479> back<00:06:19.639> in 00:06:19.870 --> 00:06:19.880 align:start position:0% three kids if I could travel back in 00:06:19.880 --> 00:06:21.950 align:start position:0% three kids if I could travel back in time<00:06:20.319> I<00:06:20.440> would<00:06:20.599> sit<00:06:20.840> everyone<00:06:21.199> down<00:06:21.400> and<00:06:21.560> say 00:06:21.950 --> 00:06:21.960 align:start position:0% time I would sit everyone down and say 00:06:21.960 --> 00:06:24.749 align:start position:0% time I would sit everyone down and say we<00:06:22.319> are<00:06:22.520> a<00:06:22.720> sleep<00:06:23.240> family<00:06:24.000> and<00:06:24.199> here<00:06:24.440> are<00:06:24.599> the 00:06:24.749 --> 00:06:24.759 align:start position:0% we are a sleep family and here are the 00:06:24.759 --> 00:06:26.629 align:start position:0% we are a sleep family and here are the rules<00:06:25.160> of<00:06:25.319> how<00:06:25.440> we<00:06:25.520> do<00:06:25.720> sleep<00:06:25.960> we<00:06:26.039> go<00:06:26.160> to<00:06:26.280> bed<00:06:26.440> on 00:06:26.629 --> 00:06:26.639 align:start position:0% rules of how we do sleep we go to bed on 00:06:26.639 --> 00:06:29.270 align:start position:0% rules of how we do sleep we go to bed on time<00:06:27.520> we<00:06:27.800> never<00:06:28.160> get<00:06:28.319> up<00:06:28.520> at<00:06:28.720> night<00:06:28.960> we<00:06:29.080> never 00:06:29.270 --> 00:06:29.280 align:start position:0% time we never get up at night we never 00:06:29.280 --> 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setting them up with<00:06:35.560> good<00:06:35.800> habits<00:06:36.199> that<00:06:36.280> will<00:06:36.440> endure 00:06:37.189 --> 00:06:37.199 align:start position:0% with good habits that will endure 00:06:37.199 --> 00:06:38.950 align:start position:0% with good habits that will endure throughout<00:06:37.560> their<00:06:37.759> life<00:06:38.160> but<00:06:38.400> also<00:06:38.720> other 00:06:38.950 --> 00:06:38.960 align:start position:0% throughout their life but also other 00:06:38.960 --> 00:06:44.029 align:start position:0% throughout their life but also other things<00:06:39.280> one<00:06:39.400> of<00:06:39.560> my<00:06:39.680> neighbors<00:06:40.400> has<00:06:40.599> barking 00:06:44.029 --> 00:06:44.039 align:start position:0% 00:06:44.039 --> 00:06:46.629 align:start position:0% dogs<00:06:45.039> so<00:06:45.160> I<00:06:45.280> called<00:06:45.639> her<00:06:45.960> and<00:06:46.039> she<00:06:46.199> was<00:06:46.440> more 00:06:46.629 --> 00:06:46.639 align:start position:0% dogs so I called her and she was more 00:06:46.639 --> 00:06:48.629 align:start position:0% dogs so I called her and she was more than<00:06:46.759> willing<00:06:47.039> to<00:06:47.199> say<00:06:48.000> I<00:06:48.360> understand<00:06:48.479> your 00:06:48.629 --> 00:06:48.639 align:start position:0% than willing to say I understand your 00:06:48.639 --> 00:06:51.029 align:start position:0% than willing to say I understand your bedtime<00:06:48.960> is<00:06:49.039> at<00:06:49.120> 8:30<00:06:49.720> so<00:06:50.000> after<00:06:50.199> 8:30<00:06:50.800> I<00:06:50.880> will 00:06:51.029 --> 00:06:51.039 align:start position:0% bedtime is at 8:30 so after 8:30 I will 00:06:51.039 --> 00:06:53.390 align:start position:0% bedtime is at 8:30 so after 8:30 I will make<00:06:51.199> sure<00:06:51.520> they're<00:06:51.720> in<00:06:51.919> their<00:06:52.400> in<00:06:52.520> the<00:06:52.680> home 00:06:53.390 --> 00:06:53.400 align:start position:0% make sure they're in their in the home 00:06:53.400 --> 00:06:55.230 align:start position:0% make sure they're in their in the home in<00:06:53.599> their<00:06:53.720> kettles<00:06:54.160> very<00:06:54.360> considerate<00:06:54.840> so<00:06:55.000> you 00:06:55.230 --> 00:06:55.240 align:start position:0% in their kettles very considerate so you 00:06:55.240 --> 00:06:57.150 align:start position:0% in their kettles very considerate so you can<00:06:55.520> do<00:06:55.800> things<00:06:56.199> with<00:06:56.360> neighbors<00:06:56.960> with 00:06:57.150 --> 00:06:57.160 align:start position:0% can do things with neighbors with 00:06:57.160 --> 00:06:59.670 align:start position:0% can do things with neighbors with partners<00:06:57.599> with<00:06:57.759> friends<00:06:58.560> don't<00:06:58.759> feel<00:06:59.000> shy<00:06:59.319> and 00:06:59.670 --> 00:06:59.680 align:start position:0% partners with friends don't feel shy and 00:06:59.680 --> 00:07:01.670 align:start position:0% partners with friends don't feel shy and asking<00:07:00.479> often<00:07:00.759> times<00:07:00.960> it<00:07:01.080> makes<00:07:01.319> a<00:07:01.440> better 00:07:01.670 --> 00:07:01.680 align:start position:0% asking often times it makes a better 00:07:01.680 --> 00:07:03.270 align:start position:0% asking often times it makes a better environment<00:07:02.120> for<00:07:02.280> everybody<00:07:02.840> now<00:07:03.000> one<00:07:03.120> more 00:07:03.270 --> 00:07:03.280 align:start position:0% environment for everybody now one more 00:07:03.280 --> 00:07:05.230 align:start position:0% environment for everybody now one more thing<00:07:03.440> to<00:07:03.560> mention<00:07:04.080> is<00:07:04.520> for<00:07:04.759> my<00:07:04.879> sleep 00:07:05.230 --> 00:07:05.240 align:start position:0% thing to mention is for my sleep 00:07:05.240 --> 00:07:07.710 align:start position:0% thing to mention is for my sleep environment<00:07:05.960> I<00:07:06.080> do<00:07:06.400> nothing<00:07:06.759> in<00:07:06.919> my<00:07:07.039> bedroom 00:07:07.710 --> 00:07:07.720 align:start position:0% environment I do nothing in my bedroom 00:07:07.720 --> 00:07:09.909 align:start position:0% environment I do nothing in my bedroom except<00:07:08.039> for<00:07:08.240> sleep<00:07:08.800> I<00:07:08.919> don't<00:07:09.160> read<00:07:09.400> in<00:07:09.599> there<00:07:09.840> I 00:07:09.909 --> 00:07:09.919 align:start position:0% except for sleep I don't read in there I 00:07:09.919 --> 00:07:12.070 align:start position:0% except for sleep I don't read in there I don't<00:07:10.120> watch<00:07:10.319> movies<00:07:10.720> I<00:07:10.800> don't<00:07:11.039> hang<00:07:11.199> out<00:07:11.919> is 00:07:12.070 --> 00:07:12.080 align:start position:0% don't watch movies I don't hang out is 00:07:12.080 --> 00:07:13.990 align:start position:0% don't watch movies I don't hang out is for<00:07:12.280> sleep<00:07:12.759> because<00:07:12.960> I'm<00:07:13.080> telling<00:07:13.400> my<00:07:13.560> body 00:07:13.990 --> 00:07:14.000 align:start position:0% for sleep because I'm telling my body 00:07:14.000 --> 00:07:16.029 align:start position:0% for sleep because I'm telling my body when<00:07:14.120> you<00:07:14.280> get<00:07:14.440> into<00:07:14.680> this<00:07:14.879> position<00:07:15.800> your 00:07:16.029 --> 00:07:16.039 align:start position:0% when you get into this position your 00:07:16.039 --> 00:07:17.710 align:start position:0% when you get into this position your objective<00:07:16.520> is<00:07:16.680> sleep<00:07:17.160> and<00:07:17.280> if<00:07:17.360> you're<00:07:17.479> doing 00:07:17.710 --> 00:07:17.720 align:start position:0% objective is sleep and if you're doing 00:07:17.720 --> 00:07:19.629 align:start position:0% objective is sleep and if you're doing things<00:07:18.000> all<00:07:18.280> day<00:07:18.800> then<00:07:18.919> your<00:07:19.080> body<00:07:19.319> can<00:07:19.479> get 00:07:19.629 --> 00:07:19.639 align:start position:0% things all day then your body can get 00:07:19.639 --> 00:07:20.990 align:start position:0% things all day then your body can get confused<00:07:20.039> so<00:07:20.120> it's<00:07:20.280> really<00:07:20.440> important<00:07:20.759> to 00:07:20.990 --> 00:07:21.000 align:start position:0% confused so it's really important to 00:07:21.000 --> 00:07:23.710 align:start position:0% confused so it's really important to have<00:07:21.520> a<00:07:21.800> dedicated<00:07:22.319> sleep<00:07:22.720> environment<00:07:23.599> it 00:07:23.710 --> 00:07:23.720 align:start position:0% have a dedicated sleep environment it 00:07:23.720 --> 00:07:25.309 align:start position:0% have a dedicated sleep environment it will<00:07:23.879> improve<00:07:24.199> the<00:07:24.319> quality<00:07:24.599> of<00:07:24.680> your<00:07:24.759> sleep 00:07:25.309 --> 00:07:25.319 align:start position:0% will improve the quality of your sleep 00:07:25.319 --> 00:07:28.230 align:start position:0% will improve the quality of your sleep and<00:07:25.599> there's<00:07:26.039> one<00:07:26.280> more<00:07:26.639> thing<00:07:27.240> which<00:07:27.759> may<00:07:28.000> be 00:07:28.230 --> 00:07:28.240 align:start position:0% and there's one more thing which may be 00:07:28.240 --> 00:07:31.150 align:start position:0% and there's one more thing which may be a<00:07:28.360> little<00:07:28.520> bit<00:07:28.800> controversial<00:07:29.960> is<00:07:30.240> if<00:07:30.400> you<00:07:30.759> can 00:07:31.150 --> 00:07:31.160 align:start position:0% a little bit controversial is if you can 00:07:31.160 --> 00:07:33.869 align:start position:0% a little bit controversial is if you can sleep<00:07:31.479> alone<00:07:32.120> you<00:07:32.319> may<00:07:32.560> want<00:07:32.759> to<00:07:33.039> consider<00:07:33.400> it 00:07:33.869 --> 00:07:33.879 align:start position:0% sleep alone you may want to consider it 00:07:33.879 --> 00:07:37.990 align:start position:0% sleep alone you may want to consider it my<00:07:34.120> wife<00:07:34.360> said<00:07:35.560> no<00:07:36.560> not<00:07:36.800> here<00:07:37.039> B<00:07:37.319> it's<00:07:37.639> pretty 00:07:37.990 --> 00:07:38.000 align:start position:0% my wife said no not here B it's pretty 00:07:38.000 --> 00:07:41.189 align:start position:0% my wife said no not here B it's pretty hard<00:07:38.360> to<00:07:38.639> synchronize<00:07:39.560> the<00:07:39.720> Sleep<00:07:40.199> routines 00:07:41.189 --> 00:07:41.199 align:start position:0% hard to synchronize the Sleep routines 00:07:41.199 --> 00:07:43.790 align:start position:0% hard to synchronize the Sleep routines and<00:07:41.440> preferences<00:07:42.120> of<00:07:42.319> two<00:07:42.599> people<00:07:43.360> and<00:07:43.560> there 00:07:43.790 --> 00:07:43.800 align:start position:0% and preferences of two people and there 00:07:43.800 --> 00:07:45.710 align:start position:0% and preferences of two people and there can<00:07:44.000> be<00:07:44.159> a<00:07:44.280> lot<00:07:44.440> of<00:07:44.599> wake<00:07:44.919> events<00:07:45.240> between<00:07:45.599> the 00:07:45.710 --> 00:07:45.720 align:start position:0% can be a lot of wake events between the 00:07:45.720 --> 00:07:48.510 align:start position:0% can be a lot of wake events between the two<00:07:46.039> so<00:07:46.680> if<00:07:46.840> it's<00:07:46.960> a<00:07:47.159> possibility<00:07:48.080> and<00:07:48.240> you<00:07:48.319> can 00:07:48.510 --> 00:07:48.520 align:start position:0% two so if it's a possibility and you can 00:07:48.520 --> 00:07:50.710 align:start position:0% two so if it's a possibility and you can have<00:07:48.720> that<00:07:48.919> conversation<00:07:49.879> you<00:07:50.000> may<00:07:50.199> want<00:07:50.280> to 00:07:50.710 --> 00:07:50.720 align:start position:0% have that conversation you may want to 00:07:50.720 --> 00:07:52.909 align:start position:0% have that conversation you may want to strongly<00:07:51.120> consider<00:07:51.639> sleeping<00:07:52.240> independently 00:07:52.909 --> 00:07:52.919 align:start position:0% strongly consider sleeping independently 00:07:52.919 --> 00:07:55.029 align:start position:0% strongly consider sleeping independently because<00:07:53.120> it<00:07:53.280> may<00:07:53.599> yield<00:07:54.199> higher<00:07:54.720> quality 00:07:55.029 --> 00:07:55.039 align:start position:0% because it may yield higher quality 00:07:55.039 --> 00:07:58.029 align:start position:0% because it may yield higher quality sleep<00:07:55.560> for<00:07:55.800> both<00:07:55.960> of<00:07:56.120> you<00:07:56.639> level<00:07:56.919> nine<00:07:57.680> is 00:07:58.029 --> 00:07:58.039 align:start position:0% sleep for both of you level nine is 00:07:58.039 --> 00:07:59.909 align:start position:0% sleep for both of you level nine is light<00:07:58.840> the<00:07:59.000> first<00:07:59.240> thing<00:07:59.560> I<00:07:59.680> do<00:07:59.759> in<00:07:59.840> the 00:07:59.909 --> 00:07:59.919 align:start position:0% light the first thing I do in the 00:07:59.919 --> 00:08:02.430 align:start position:0% light the first thing I do in the morning<00:08:00.240> I<00:08:00.360> wake<00:08:00.560> up<00:08:00.759> around<00:08:01.199> 5<00:08:01.680> 5:30 00:08:02.430 --> 00:08:02.440 align:start position:0% morning I wake up around 5 5:30 00:08:02.440 --> 00:08:05.430 align:start position:0% morning I wake up around 5 5:30 naturally<00:08:03.000> every<00:08:03.240> day<00:08:03.800> is<00:08:03.960> I<00:08:04.080> turn<00:08:04.280> on<00:08:04.720> 10,000 00:08:05.430 --> 00:08:05.440 align:start position:0% naturally every day is I turn on 10,000 00:08:05.440 --> 00:08:07.749 align:start position:0% naturally every day is I turn on 10,000 Lux<00:08:05.919> and<00:08:06.039> I<00:08:06.159> do<00:08:06.319> that<00:08:06.440> for<00:08:06.599> a<00:08:06.680> few<00:08:06.879> minutes<00:08:07.599> it 00:08:07.749 --> 00:08:07.759 align:start position:0% Lux and I do that for a few minutes it 00:08:07.759 --> 00:08:09.790 align:start position:0% Lux and I do that for a few minutes it tells<00:08:08.039> my<00:08:08.199> body<00:08:08.560> you're<00:08:08.840> awake<00:08:09.360> the<00:08:09.520> day<00:08:09.680> is 00:08:09.790 --> 00:08:09.800 align:start position:0% tells my body you're awake the day is 00:08:09.800 --> 00:08:11.749 align:start position:0% tells my body you're awake the day is beginning<00:08:10.319> it<00:08:10.440> helps<00:08:10.720> with<00:08:10.879> mood<00:08:11.360> it<00:08:11.479> helps 00:08:11.749 --> 00:08:11.759 align:start position:0% beginning it helps with mood it helps 00:08:11.759 --> 00:08:14.469 align:start position:0% beginning it helps with mood it helps with<00:08:11.919> energy<00:08:12.759> and<00:08:12.919> again<00:08:13.120> it<00:08:13.240> tells<00:08:13.520> the<00:08:13.720> body 00:08:14.469 --> 00:08:14.479 align:start position:0% with energy and again it tells the body 00:08:14.479 --> 00:08:16.749 align:start position:0% with energy and again it tells the body we<00:08:14.800> get<00:08:14.960> up<00:08:15.120> at<00:08:15.199> this<00:08:15.360> time<00:08:15.639> and<00:08:15.879> now<00:08:16.039> we're<00:08:16.240> up 00:08:16.749 --> 00:08:16.759 align:start position:0% we get up at this time and now we're up 00:08:16.759 --> 00:08:18.189 align:start position:0% we get up at this time and now we're up it's<00:08:16.919> so<00:08:17.159> important<00:08:17.440> to<00:08:17.560> tell<00:08:17.720> your<00:08:17.879> body 00:08:18.189 --> 00:08:18.199 align:start position:0% it's so important to tell your body 00:08:18.199 --> 00:08:20.110 align:start position:0% it's so important to tell your body exactly<00:08:18.560> when<00:08:18.680> to<00:08:18.800> go<00:08:18.919> to<00:08:19.039> bed<00:08:19.680> and<00:08:19.840> when<00:08:19.960> to 00:08:20.110 --> 00:08:20.120 align:start position:0% exactly when to go to bed and when to 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in<00:08:25.879> large<00:08:26.199> part<00:08:26.520> I<00:08:26.599> was<00:08:26.720> able<00:08:26.919> to<00:08:27.080> achieve<00:08:27.360> an 00:08:27.510 --> 00:08:27.520 align:start position:0% in large part I was able to achieve an 00:08:27.520 --> 00:08:29.990 align:start position:0% in large part I was able to achieve an 8mon<00:08:28.319> perfect<00:08:28.599> sleep<00:08:28.840> score<00:08:29.520> is<00:08:29.599> I<00:08:29.720> was<00:08:29.800> able 00:08:29.990 --> 00:08:30.000 align:start position:0% 8mon perfect sleep score is I was able 00:08:30.000 --> 00:08:32.750 align:start position:0% 8mon perfect sleep score is I was able to<00:08:30.280> tune<00:08:30.599> my<00:08:30.800> body<00:08:31.319> so<00:08:31.720> well<00:08:32.279> that<00:08:32.399> I<00:08:32.519> knew 00:08:32.750 --> 00:08:32.760 align:start position:0% to tune my body so well that I knew 00:08:32.760 --> 00:08:34.709 align:start position:0% to tune my body so well that I knew exactly<00:08:33.120> what<00:08:33.240> to<00:08:33.440> expect<00:08:33.880> every<00:08:34.080> single<00:08:34.360> day 00:08:34.709 --> 00:08:34.719 align:start position:0% exactly what to expect every single day 00:08:34.719 --> 00:08:36.949 align:start position:0% exactly what to expect every single day now<00:08:35.000> if<00:08:35.120> you<00:08:35.279> don't<00:08:35.519> wake<00:08:35.719> up<00:08:36.000> at<00:08:36.159> 5:00<00:08:36.320> or<00:08:36.440> 5:30 00:08:36.949 --> 00:08:36.959 align:start position:0% now if you don't wake up at 5:00 or 5:30 00:08:36.959 --> 00:08:39.230 align:start position:0% now if you don't wake up at 5:00 or 5:30 or<00:08:37.279> you<00:08:37.519> have<00:08:37.640> a<00:08:37.760> preference<00:08:38.080> to<00:08:38.200> go<00:08:38.360> outside 00:08:39.230 --> 00:08:39.240 align:start position:0% or you have a preference to go outside 00:08:39.240 --> 00:08:41.750 align:start position:0% or you have a preference to go outside please<00:08:39.519> do<00:08:39.719> so<00:08:40.200> the<00:08:40.360> sunlight<00:08:40.760> is<00:08:40.919> great<00:08:41.279> I<00:08:41.440> too 00:08:41.750 --> 00:08:41.760 align:start position:0% please do so the sunlight is great I too 00:08:41.760 --> 00:08:43.709 align:start position:0% please do so the sunlight is great I too enjoy<00:08:42.039> the<00:08:42.159> sunlight<00:08:42.599> I<00:08:42.719> typically<00:08:43.320> try<00:08:43.479> to 00:08:43.709 --> 00:08:43.719 align:start position:0% enjoy the sunlight I typically try to 00:08:43.719 --> 00:08:46.110 align:start position:0% enjoy the sunlight I typically try to avoid<00:08:44.399> the<00:08:44.560> times<00:08:44.839> of<00:08:45.040> day<00:08:45.240> between<00:08:45.760> 10:00 00:08:46.110 --> 00:08:46.120 align:start position:0% avoid the times of day between 10:00 00:08:46.120 --> 00:08:48.790 align:start position:0% avoid the times of day between 10:00 a.m.<00:08:46.480> and<00:08:46.640> 400<00:08:46.920> p.m.<00:08:47.519> when<00:08:47.680> the<00:08:47.800> UV<00:08:48.160> index<00:08:48.519> is 00:08:48.790 --> 00:08:48.800 align:start position:0% a.m. and 400 p.m. when the UV index is 00:08:48.800 --> 00:08:50.829 align:start position:0% a.m. and 400 p.m. when the UV index is high<00:08:49.360> but<00:08:49.519> the<00:08:49.640> morning<00:08:50.040> and<00:08:50.160> the<00:08:50.320> night<00:08:50.519> are 00:08:50.829 --> 00:08:50.839 align:start position:0% high but the morning and the night are 00:08:50.839 --> 00:08:52.550 align:start position:0% high but the morning and the night are great<00:08:51.080> times<00:08:51.360> to<00:08:51.480> get<00:08:51.600> sunlight<00:08:52.000> exposure 00:08:52.550 --> 00:08:52.560 align:start position:0% great times to get sunlight exposure 00:08:52.560 --> 00:08:55.630 align:start position:0% great times to get sunlight exposure level<00:08:52.800> 10<00:08:53.360> is<00:08:53.920> gathering<00:08:54.480> data<00:08:55.200> now<00:08:55.399> I<00:08:55.519> would 00:08:55.630 --> 00:08:55.640 align:start position:0% level 10 is gathering data now I would 00:08:55.640 --> 00:08:57.750 align:start position:0% level 10 is gathering data now I would have<00:08:55.839> put<00:08:56.040> this<00:08:56.160> at<00:08:56.320> number<00:08:56.560> one<00:08:56.959> but<00:08:57.120> it<00:08:57.320> does 00:08:57.750 --> 00:08:57.760 align:start position:0% have put this at number one but it does 00:08:57.760 --> 00:08:59.430 align:start position:0% have put this at number one but it does cost<00:08:58.040> money<00:08:58.399> and<00:08:58.519> I've<00:08:58.680> been<00:08:58.839> mindful<00:08:59.240> trying 00:08:59.430 --> 00:08:59.440 align:start position:0% cost money and I've been mindful trying 00:08:59.440 --> 00:09:01.310 align:start position:0% cost money and I've been mindful trying trying<00:08:59.600> to<00:08:59.720> put<00:08:59.920> everything<00:09:00.240> that's<00:09:00.519> free 00:09:01.310 --> 00:09:01.320 align:start position:0% trying to put everything that's free 00:09:01.320 --> 00:09:03.710 align:start position:0% trying to put everything that's free ahead<00:09:01.519> of<00:09:01.640> it<00:09:02.160> but<00:09:02.399> data<00:09:02.800> has<00:09:02.959> been<00:09:03.200> the<00:09:03.360> most 00:09:03.710 --> 00:09:03.720 align:start position:0% ahead of it but data has been the most 00:09:03.720 --> 00:09:05.710 align:start position:0% ahead of it but data has been the most important<00:09:04.240> thing<00:09:04.440> I've<00:09:04.640> done<00:09:05.000> it's<00:09:05.200> helped<00:09:05.480> me 00:09:05.710 --> 00:09:05.720 align:start position:0% important thing I've done it's helped me 00:09:05.720 --> 00:09:07.910 align:start position:0% important thing I've done it's helped me create<00:09:06.120> intuitions<00:09:06.680> and<00:09:06.880> knowledge<00:09:07.640> about 00:09:07.910 --> 00:09:07.920 align:start position:0% create intuitions and knowledge about 00:09:07.920 --> 00:09:10.190 align:start position:0% create intuitions and knowledge about what<00:09:08.200> improves<00:09:08.880> my<00:09:09.000> sleep<00:09:09.519> and<00:09:09.680> what<00:09:09.800> worsens 00:09:10.190 --> 00:09:10.200 align:start position:0% what improves my sleep and what worsens 00:09:10.200 --> 00:09:11.949 align:start position:0% what improves my sleep and what worsens it<00:09:10.440> my<00:09:10.519> main<00:09:10.720> tool<00:09:10.880> for<00:09:11.000> tracking<00:09:11.320> sleep<00:09:11.680> is<00:09:11.839> my 00:09:11.949 --> 00:09:11.959 align:start position:0% it my main tool for tracking sleep is my 00:09:11.959 --> 00:09:14.470 align:start position:0% it my main tool for tracking sleep is my whooop<00:09:12.240> band<00:09:12.959> which<00:09:13.160> tracks<00:09:13.680> how<00:09:13.839> much<00:09:14.040> sleep 00:09:14.470 --> 00:09:14.480 align:start position:0% whooop band which tracks how much sleep 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00:09:23.990 align:start position:0% day just to put this in context imagine you're<00:09:21.360> training<00:09:21.839> for<00:09:22.160> a<00:09:22.320> one<00:09:22.560> M<00:09:22.839> race<00:09:23.839> you 00:09:23.990 --> 00:09:24.000 align:start position:0% you're training for a one M race you 00:09:24.000 --> 00:09:25.949 align:start position:0% you're training for a one M race you couldn't<00:09:24.279> do<00:09:24.440> it<00:09:24.640> without<00:09:24.839> a<00:09:25.000> stopwatch<00:09:25.800> you 00:09:25.949 --> 00:09:25.959 align:start position:0% couldn't do it without a stopwatch you 00:09:25.959 --> 00:09:27.230 align:start position:0% couldn't do it without a stopwatch you couldn't<00:09:26.200> just<00:09:26.480> guess<00:09:26.760> how<00:09:26.959> fast<00:09:27.079> you're 00:09:27.230 --> 00:09:27.240 align:start position:0% couldn't just guess how fast you're 00:09:27.240 --> 00:09:29.030 align:start position:0% couldn't just guess how fast you're running<00:09:27.600> even<00:09:27.760> though<00:09:27.880> you<00:09:27.959> can<00:09:28.200> approximate 00:09:29.030 --> 00:09:29.040 align:start position:0% running even though you can approximate 00:09:29.040 --> 00:09:31.110 align:start position:0% running even though you can approximate your<00:09:29.480> your<00:09:29.760> speed<00:09:30.320> you<00:09:30.440> don't<00:09:30.640> know<00:09:30.839> if<00:09:30.920> you're 00:09:31.110 --> 00:09:31.120 align:start position:0% your your speed you don't know if you're 00:09:31.120 --> 00:09:32.990 align:start position:0% your your speed you don't know if you're improving<00:09:31.480> or<00:09:31.640> not<00:09:31.959> so<00:09:32.120> that's<00:09:32.360> 10<00:09:32.640> things<00:09:32.839> for 00:09:32.990 --> 00:09:33.000 align:start position:0% improving or not so that's 10 things for 00:09:33.000 --> 00:09:35.150 align:start position:0% improving or not so that's 10 things for you<00:09:33.160> to<00:09:33.279> become<00:09:33.519> a<00:09:33.680> professional<00:09:34.040> sleeper<00:09:34.839> you 00:09:35.150 --> 00:09:35.160 align:start position:0% you to become a professional sleeper you 00:09:35.160 --> 00:09:38.269 align:start position:0% you to become a professional sleeper you can<00:09:35.480> do<00:09:35.760> this<00:09:36.320> get<00:09:36.480> into<00:09:36.720> the<00:09:36.880> habits<00:09:37.760> and<00:09:37.959> make 00:09:38.269 --> 00:09:38.279 align:start position:0% can do this get into the habits and make 00:09:38.279 --> 00:09:40.870 align:start position:0% can do this get into the habits and make them<00:09:39.200> non-negotiable<00:09:40.200> if<00:09:40.320> your<00:09:40.560> favorite 00:09:40.870 --> 00:09:40.880 align:start position:0% them non-negotiable if your favorite 00:09:40.880 --> 00:09:43.470 align:start position:0% them non-negotiable if your favorite show<00:09:41.200> drops<00:09:41.640> and<00:09:41.839> your<00:09:42.000> bedtime<00:09:42.880> don't<00:09:43.279> watch 00:09:43.470 --> 00:09:43.480 align:start position:0% show drops and your bedtime don't watch 00:09:43.480 --> 00:09:46.269 align:start position:0% show drops and your bedtime don't watch it<00:09:43.959> go<00:09:44.120> to<00:09:44.320> bed<00:09:44.920> you're<00:09:45.160> telling<00:09:45.560> your<00:09:45.720> body<00:09:46.120> we 00:09:46.269 --> 00:09:46.279 align:start position:0% it go to bed you're telling your body we 00:09:46.279 --> 00:09:47.710 align:start position:0% it go to bed you're telling your body we have<00:09:46.399> a<00:09:46.560> routine<00:09:47.040> and<00:09:47.160> we're<00:09:47.279> going<00:09:47.440> to<00:09:47.519> be 00:09:47.710 --> 00:09:47.720 align:start position:0% have a routine and we're going to be 00:09:47.720 --> 00:09:49.829 align:start position:0% have a routine and we're going to be consistent<00:09:48.120> on<00:09:48.240> that<00:09:48.399> routine<00:09:49.360> and<00:09:49.480> you<00:09:49.600> may 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you're getting routine high quality 00:09:57.399 --> 00:09:58.949 align:start position:0% when you're getting routine high quality sleep<00:09:57.839> so<00:09:58.000> when<00:09:58.120> you<00:09:58.279> go<00:09:58.440> through<00:09:58.600> the<00:09:58.680> levels 00:09:58.949 --> 00:09:58.959 align:start position:0% sleep so when you go through the levels 00:09:58.959 --> 00:10:01.509 align:start position:0% sleep so when you go through the levels and<00:09:59.040> you<00:09:59.399> Master<00:09:59.720> them<00:10:00.279> send<00:10:00.480> me<00:10:00.640> a<00:10:00.760> note<00:10:01.320> and 00:10:01.509 --> 00:10:01.519 align:start position:0% and you Master them send me a note and 00:10:01.519 --> 00:10:03.190 align:start position:0% and you Master them send me a note and tell<00:10:01.680> me<00:10:01.839> you've<00:10:02.040> achieved<00:10:02.440> Mastery<00:10:02.959> it<00:10:03.040> will 00:10:03.190 --> 00:10:03.200 align:start position:0% tell me you've achieved Mastery it will 00:10:03.200 --> 00:10:07.040 align:start position:0% tell me you've achieved Mastery it will change<00:10:03.440> your<00:10:03.600> life<00:10:03.880> I<00:10:04.040> promise