Get the FREE Sleep Fundamentals Checklist: www.flowstate.com/sleep Rían here. The research shows that there's a way to make sleep the most productive 9 hours of your day. With this PDF you'll learn how to maximize your potential for flow by just sleeping properly.
Here's the notes I took on the video if anyone would like them * Flow is an optimal state of consciousness where we feel and preform at our best * Sleep could be considered the opposite side of the coin sleep is an optimal state of consciousness where we repair, rebuild, and recover to make peek performance a possibility * Sleep is not a gap in your productivity or an inconvenience its an extreme form of productivity that you're just not awake to observe * Your energy is replenished, tissues and nerve cells are regenerated, memories are organized for accessibility, learning capacity is increased, lower levels of depression and anxiety, your motor skills are enhanced, and shield off your chances of cancer, dementia, heart attacks, stroke, and diabetes. * Like flow, sleep is a high performance state * Good sleep makes it so you can shatter your, "exhaustion ceiling" * Prioritize sleep the same way you prioritize work * Sleep fuels ambition * Sleep is a skill that can be trained * treat sleep as a skill to be mastered * Insufficient REM compromises our capacity for concentration, which makes REM indispensable for flow * Make sleep fixed or non negotiable * build your life around sleep, don't build sleep around your life * To get the optimal 8 hours of sleep you need to spend 9 hours in bed * Sleepiness and Wakefulness are two independent functions and inconsistent sleep timing can lead to, "social jetlag" * Social Jetlag is the misalignment between your bodies natural sleep wake cycle, internal clock, and timing demands of your work or social schedule * Train yourself to got to bed and wakeup at the same time every night * never spend time in bed after you wake up * try to make your new schedule as close as you can to what you would be doing naturally * Go to bed deaf using white noise or moldable ear plugs * Go to bed blind which leads to less fragmented sleep, deeper sleep and improved concentration the following day. You can wear a sleep mask or use black out curtains and electrical tape on any light. * Try to get sunlight in the morning to reset your circadian rhythm and avoid artificial or any light within an hour of going to bed * Sleep cold, around 15-19 Celsius or 60-70 Fahrenheit ideally it should be a bit uncomfortable when you wake up * A cooler environment helps to slow metabolic rate, reduce body temperature, and promote sleepiness * If you sleep with someone else who prefers it warmer consider investing in a bed that can have different temperatures on either side. While it is pricey the average human spends 26 years of their life asleep. * Go to bed hungry, and try to eat 4 hours before you sleep * eating close to bed can cause digestive problems like heart burn, indigestion, acid reflux, etc. * Its okay if not good to go to sleep a bit hungry. * Try to avoid caffeine and alcohol within 10 hours of going to bed * and don't consume nicotine within 2 hours of bed * Keep your bed for sleep and sex * You want your body to associate your bed with sleeping not bingeing Netflix, being on calls, or anything stimulating * If you try to sleep and feel awake get out of your bed and maybe even the room till you feel tired * The goal is to go to bed Deaf, Blind, Cold, Hungry, at the same time, and only sleep in your bed. * From 26:20 onwards he talks about smaller sleep optimization including supplements and other routines I wouldn't suggest not watching the video and just using the notes these are just to help remember what happened in the video.
I've spent the last 4 months or so investing a lot of time and money into improving my sleep and you summed it all up in a free, 30 minute video. For me, this is confirmation that I'm on the right track. I just hope others see the value in what you've compiled.
Beautifully said! I’m 40+ years of thinking & doing sleep wrong. I need 30 mins, listened to over and over again to let this sink in. When his mentor said “listen, everybody knows sleep is important”. I was like - No, no we don’t. ;) didn’t
Yes the video is long and there is some repetition, but i think i like it better as it gives more attempts to get the concept behind it right, if it were a 10 min video with straight to the point arguments and explications, i will not like it as much and find it less useful I think. Thats my opinion
Like the Comment so more people can see 00:01 Optimizing sleep can unlock hidden potential 02:00 Sleep is the biggest driver of Flow State and peak performance. 05:52 Successful sleep is the key to unlocking untapped potential and improving overall well-being. 08:03 Sleep is a skill that can be mastered. 12:06 Consistent sleep timing is crucial for optimal productivity. 14:02 Optimize your sleep by aligning with your body's natural rhythms and creating consistent bedtime and wake-up routines. 17:44 Reducing blue light exposure improves sleep quality. 19:28 Optimize your sleep environment and eating habits for better sleep quality. 22:59 Prevent insomnia by retraining your brain to associate bed with sleep. 24:45 Retraining sleep response and sleep reduction are key in getting high performance sleep. 28:12 Improve sleep quality by addressing root causes and optimizing sleep environment. 29:50 Avoid sleep medication, prioritize natural sleep optimization
The biggest tip and fundamental which I was a little dissapointed this video didn't include is to try to sleep in full sleep cycles. Given if you follow these tips it may happen naturally but it is very helpful to know. On average 90 minutes(1.5 hours) is a full sleep cycles so stay asleep for 1.5/3/4.5/6/7.5/9/10.5. You will wake feeling well rested. for example, if you sleep in for an extra 20 minutes, you will start going into a new sleep cycle and if you wake yourself up again after snoozing for 20 minutes, you will be even more tired than if you would've just woken up and started your day after a full sleep cycle instead of going back to sleep and quiting sleep mid cycle. More sleep can feel like less in some quantities, just saying.
Yep. My sleep tracker app can adjust the alarm to wake me at the end of a cycle. You can also not use alarms once you're on a schedule. The body won't sleep more than it needs
Each time I see this dude on my feed. I make a pause, and I feel uncomfortable... Uncomfortable because I know that this dude goes 100% on everything, and exposes me, that I'm not doing enough. Do not misinterpret me, this is phenomenal, I love it. It challenges the way I live so that I can improve.
Hey Rian, I have never heard of your channel before but this is the first video that got recommended to me and you really got me to think about my sleep and how I schedule and prepare myself for it each night. I am 21 years old and after watching I was shocked by the fact that I have never, ever in my life got consistent and healthy sleep especially after things like smartphones and television became normal and mandatory so fast. I usually go to bed after a cup of coffee with ocasionally the lights still on because I’m just so tired of being awake all day. This video actually inspired me. Thank you!
Definitely try to have your coffee no later than noon. Your sleep quality will vastly improve if you do. Dr. Matthew Walker is another wonderful resource on sleep!
@@morom996 you may see the summary points here in the comments but trust be you'll forget it and not understand it's importance. I say it's worthwhile to watch the full video. The reasons he explains may even fuel more inspiration for better sleep
Also a nice point was „plan your day backwards“, so basically from your sleep time instead of from your wake up and add buffer between tasks, f.e. 5h before sleep you eat (1h eating, 4h break before sleep), maybe add another hour for cooking
I used to be someone (as an autistic person) who needed the room to be pitch black and everything to be dead silent, to the point where I wore earplugs for decades. When my husband left me for a younger woman, I couldn't sleep. The only way I could get to sleep was to listen to an audiobook. Now a year later I still can't sleep without that soothing voice. Should that book end, the silence wakes me up.
This video just came when I passed half of my day at work feeling miserablely tired, stressed, overwhelmed with all the tasks i need to finish and that i cant handle because my very low concentration... Thank you 😊 this video is GOLD
Top tip for sleeping with earplugs - invest in a pair of custom silicone ones. They're so much better than standard earplugs with a properly snug fit, having tried many before. I got myself some about 6 months ago and they're brilliant. Over the long haul they'll be cheaper as they last at least 4 years for a little under £100 here in the UK. Consistently using reusable ones will cost more, won't be anything like as effective and are worse for the environment. Trust me, you'll be glad you did.
Honestly this is the best video about sleep, anyone who takes action with this will be making 4x the amount of money they are making right now if they follow all of this rules.
Loved the video, I’ve been focused on quality sleep for about 5-6 years. It’s true, the 5 steps are critical and one step missed but most important is exercise! If I burn at least 1000. Cal, get at least 45 min of moderate exercise, eg: brisk walk, short run 3-5K or equivalent my sleep data numbers go to 100% - often with 3-4 hours of deep sleep in 8 hours. If you’re physically tired your body will respond with tissue repairing deep sleep I believe. Thanks for organizing this important instructional vid for sleep! It was awesome. 👍💪💯
just to add on for min 4 onwards regarding the ceiling of exhaustion. it is good, but you do need to hit sometimes, that ceiling of burning days, and then fully recover back Sounds familiar ? Struggle, Release, Flow and Recover. the main point isnt to just [ Burn sleep for the sake of burning ] but, strategize, losing your sleep for something exciting, something that keeps you going. we all have that childhood or adult phrase, hanging out with friend throughout the night, and just played, drink or for us geeks, house LAN party. we pushed we angered and we gathered, but we remembered those late nights, and werent in vain. It is still important to have proper sleep hygiene as MPMD and other folks would point out, but its equally so, to have sleepless nights, on safe days where you can do all nights, to train the brain and body. however alot of folks failed at the Recovery state, after [ flow ] / [ sleep deprevation moments ] the saying, what almost kills you, makes you fking stronger. remember, all the videos Rian has put out, and it will make sense to link back to other authors of the sleep and stress domain, its almost taichi zen like balance
For years I was figuring out what was the reason for my inconsistency but I am shocked to listen that the thing I neglected more (sleep)is the reason for my inconsistency Thank you man ❤️
I have been watching your content for over 2 months. I have benefited greatly from reduced stress to getting more work done in less time. This is amazing stuff. Only thing I struggle with is remembering to do all of it. I definitely have spurts of emphasis on one thing(like work compression) but will forget other things like flow before food. A video that shows how all the content you have shared works out practically for the corporate athlete might be helpful soon. Either way, I will keep at it. :-)
I have discovered that the most important thing is to wake up at the very same time every day! It gets easy once it is a habit. because of the increase in sleep quality I found i can sleep less hours. For example, getting six hours a night for some days is no problem for me. How to wake up consistently? Put your alarm far from your bed so you have to get up to turn it off. Then quickly get dressed or do some exercise. The worst thing is the snooze button because nine minutes is way too long, you risk falling back to sleep. If you must set a four minute timer.
I started to notice my REM sleep after I got a sleep monitor, when I got more REM sleep I was able to cope with stress much better. Conversely when I had an emotional argument with someone my REM sleep was non existent for a couple of nights. I have surmised that the argument increases cortisol making me feel terrible. This has caused me to restrain my reactions to stressful situations by getting away from them or just not reacting. Thanks for this video
High intensity exercise will do it. I do as many pushups and sit ups right before bed so I’m resting at max exhaustion. Works for me, maybe not for others, I’m a night owl. Second, the hours before midnight matter most.
I've just discovered your channel and after watching a few of your videos I find them so inspiring. I sleep straight away but wake up exhausted and this video helps me realise I'm doing so much wrong with my routine 😊
Great video..i started watching your videos just three weeks ago and have been through everything on your channel. Its really high value content that you put in. Thanks much!!
Thank you for sharing elements of your story during your video. You are a great storyteller. That connection you create to connect with the listener, inspiring them is just what everyone needs, particularly with those who tell you that your videos are too long. The details are important.
That is one of the best videos I have ever seen. If you change the thumbnail you will get a million plus views. If I were you I would look at some videos on how to create awesome thumbnails! Everyone should see this videos. Great job on it ! Very good info
Ive been chromicaly udnerslept for most of my life until I realized what I needed is to go to sleep earlier. Most pf my life was just gaming and one year of work and 3 years of failing at a bachelors degree. Until I fixed my sleep i had no ability to prioritize anything that wasnt imposed on me externally. Hence not achieving anything in past 6 years
I;ve been watching most of your videos, but this video really make it clear on sleep. I am making the change to sleep consistent and well to improve it.
This came RIGHT ON TIME Rian! Thanks fam!🙌🏾🔥 I’m curious, is there any research on listening to sleep audios on low volumes like guided sleep hypnosis for subconscious reprogramming? Does it help or hinder sleep quality? And I mean reprogramming for things like Mindset and all that. 😁
This is really eye-opening to me! I sleep in between two churches and one of them rings the bell every 15 minutes all day, up to 28 times in a row at 12 am. I want to try to sleep deaf, but my little child is sleeping in the room upstairs, so I should be able to hear the baby phone if she is shouting. Do you have any advice to get rid of the outside noise and still be concise to act if the baby phone kicks in?
Thank you for this episode!!! Exactly what I needed ❤ I was just contemplating this issue last night and this was surely spot on with my current situation
Very useful information with practical application but it might be worth condensing the video down to half the length, especially if you want to build to a mil subscribers. But thank you, I learnt something ❤
Could you to do a similar video but providing tips and strategies on still prioritizing sleep while navigating being a new parent and early childhood years when having a kid?
Ok Rian, I got out of bed. Thanks for the motivation. Awesome timing though, I’ve been working on my sleep cycle for about 3 weeks. Finally waking up a the time I want to, but your video made it click on why it’s worked the last 2 days, I have to spend more than 8 hours in bed to make it work. Thanks man, your videos are some of my favorites!!
Hmm... I see so if i intentionally dont do crap for half an hour to get bored i will sleep better as well.... Too bad my internal clock can't be balanced as have morning afternoon shifts at work... I did have it in my brain that I must sleep well it affects all i do all day, but procrastination got the better of me... So I slept awful and didn't have the capacity to remember how necessary it really is...I noticed exhaustion made my mood worse it killed my interest and focus,but i just realized because of your video,I was too exhausted for a long time.. I will try to not compromise on rest now,thank you
What about clock ticking? Its a rhythmic sound that I feel like helps people fall asleep faster and easier but I dont know if it restricts you or disturbs your deep state sleep
Thank you. I recently had purposefully studied all of your videos taking notes, doing activities, and applying them into my life. This one on sleep also ;)
I sleep too much, 10-12 hours, and even after that, i feel groggy and tired, my head feels heavy, but also floaty with it weird tinge of migraine. this would continue throughout the day, i feel as though i physically cannot do anything productive at all, possibly it's same aftermath of not getting enough sleep. The hard part is that i have to be in at school at 8:30, my sleep pattern always shifts, i end up waking around the interval of 11am-1pm on the weekends and 7:30am during the weekdays. I always feel sleepy no matter what, on either 4, 8, 9 , 10, or even 14 hours whole hours of sleep. it feels though i never have the time to accomplish anything, days go by so fast, and it feels as though it's been a week when it's nearly the end of a month. I am stuck, and not sure what to do in pursue to fix this.
Hey, I'm hear you about your struggle with sleep patterns and feeling groggy despite getting 10-12 hours of sleep. It seems like balancing your school schedule and sleep habits is tough for you right now. Understanding the four phases of the sleep cycle, occurring in 90-minute intervals, can improve your rest and wakefulness. Waking up between cycles may leave you feeling groggy, and going back to sleep could disrupt brain activity without a clear purpose, affecting the balance of neurotransmitters and hormones that regulate your sleep-wake cycle. Engaging in movement, curiosity, and deep breathing upon waking can help you get into a flow state and tackle challenging activities. Recognizing your true self and taking time to breathe and reflect can bring purpose and meaning to your actions. Establishing a consistent sleep routine, even on weekends, can regulate your body's internal clock. Prioritizing relaxation techniques before bedtime, such as deep breathing or meditation, may also enhance your sleep quality. Balancing challenge and skill by incorporating practices like Yoga and Qigong can boost focus, energy, and productivity. You may benefit from intermittent fasting and a high fruit/rawvegan diet to improve your sleep quality and health. Intermittent fasting can help regulate your sleep patterns and promote better rest, while fruit provides essential nutrients and carbohydrates for energy. In times of overwhelm, remember the 80/20 rule: 80% of results arise from 20% of efforts. This can help you prioritize tasks and focus on what truly matters. Additionally, the Law of Three indicates that three key tasks on your to-do list are likely to deliver 90% of your desired outcomes. Know that you're not alone in this. Take care and feel free to reach out if you need further support.
I was like this when I was young. It can improve over time. To get more time in the day try to wake up with alarm earlier. Or, which i havent tried, use modafinil.
First time viewer here, while I appreciate the information, this video was way too long. im not saying this inormation should be presented in under 3 minutes, but the lead up to the actual information was way too long....thank you for the info that was shared eventually
Anyone who has ever done a Sudoku puzzle and gotten absolutely frozen and unable to progress only to go away from it for 10 to 15 minutes and come back and have the puzzle unlock knows first hand that the subconscious is powerful. How much more so in sleep?
A good night of sleep is 6 hours... even if I give myself plenty of time. I am lucky if I get 30 minutes of deep sleep and 45 minutes of REM. NOTHING changes this.
00:01 تحسين النوم يمكن أن يفتح الإمكانات الخفية 02:00 النوم هو المحرك الأكبر لحالة التدفق وذروة الأداء. 05:52 النوم الناجح هو المفتاح لفتح الإمكانات غير المستغلة وتحسين الرفاهية العامة. 08:03 النوم مهارة يمكن إتقانها. 12:06 يعد توقيت النوم المتسق أمرًا بالغ الأهمية لتحقيق الإنتاجية المثلى. 14:02 قم بتحسين نومك من خلال التوافق مع إيقاعات جسمك الطبيعية وإنشاء روتين ثابت لوقت النوم والاستيقاظ. 17:44 يؤدي تقليل التعرض للضوء الأزرق إلى تحسين جودة النوم. 19:28 تحسين بيئة نومك وعادات الأكل لتحسين نوعية النوم. 22:59 منع الأرق عن طريق إعادة تدريب عقلك على ربط السرير بالنوم. 24:45 تعد إعادة تدريب استجابة النوم وتقليل النوم أمرًا أساسيًا للحصول على نوم عالي الأداء. 28:12 تحسين نوعية النوم من خلال معالجة الأسباب الجذرية وتحسين بيئة النوم. 29:50 تجنب أدوية النوم، وإعطاء الأولوية لتحسين النوم الطبيعي
brother when I sleep for around 2 to 3 hours a day, I feel happy, motivated and stuff...even though I can function well, I don't know what is happening in the background(risk of some illness stuff...) and also I don't know weather I could've reached even more productiveness if I had slept more hours. There is a research or something about people who only need a few hours(less than 5) to operate in a normal condition. keep in mind, when I sleep less, I become more productive and active but "fear" I could be damaging my health and when I sleep more, I feel fatigue and sometimes unproductive. talk to me Brother😁 thank you for the awesome contents too and am still waiting on that "flow state for students". keep up the good work and I hope you can help me with my case. thanks
That should help (he mentioned using night light apps for this ). Keep in mind though, the backlight of our LED screens can have other qualities, like flicker, that are hard on our eyes.
The strange thing for me, about red wine: - if I drink it at lunch, it gives me laziness and a bit of desire to sleep, just after it. - if i drink it at night, it makes me awake, disturbing my sleep time after. Isn't that weird?!
Just a little bit hungry. Not starving. Important difference, but also if you're starving in those four hours you definitely should be looking at your diet and making some changes to promote satiety.
This one I disagree with. Trying to pptimizie your life so that you are even being effecient and 'working' during sleep is not, imho, a healthy mindset. If you are truly doing what you need to do during the day and using your time wisely - sleep becomes something to appreciate not something to optimize.
I've always known how important the need for good sleep was, and in the military you notice it even more because of almost randomized schedules for tasks to be done. But it's refreshing to see a little more perspective on the matter. Great video.
