You literally gave me enough knowledge to start my first company. I created a LLC company America (living in Turkey) and started to make e commerce businnes. I realized the only thing i need a guide like you. When people learned how they can do a stuff i mean mental way to complete the task you can literally do anything you want! Thank you so much man. Never bought any of your course but the information you gave for free is life changing. If we met some day i want to thank you face to face. God bless you man !
Awesome video Sam! Regarding sleeping next to your wife, how do you deal with the potential of another person's movements and noises keeping you up? Thank you!
Love that you bring attention to things like sleep. I do these as well. Without A/C, you also need to be aware of ventilation and circulation. Your breathing will raise the Co2 levels quickly in a closed room.
Thank you for making this Sam! I started valuing my sleep a lot more lately and it has made such an enormous difference in my life. Looking forward to part 2.
Perfect. I was literally JUST thinking about the importance of sleep. It's the absolute cornerstone of all of your other healthy habits. If you are eating healthy, exercising etc., the effectiveness of all of those are boosted by getting better sleep.
Thanks, Sam! Your suggestions are very helpful and quite easy to use for the better sleep. What I would add: 1. Plants (trees, bushes, flowers ect.) release phytoncides and many other substances that we inhale and thus nourish and at the same time heal our body. So it's very helpful if you have forest, park or garden outside the window and you can allow this air to come inside. 2. It's very important what your neighbours are and what they do (what electronic they use) behind the wall. For example, if they have wi-fi routers, these waves will affect your sleep. Private houses at countryside is probably the best option for living.
So helpful, and I'm working towards these changes. Thank you Sam! It's so refreshing to have people who are super successful demonstrate their sleep habits, and to know that we don't have to grind it out all the time, but actually sleep. Very very helpful & relieving.
I’m addicted to Sam Ovens video. I agree Sam. I’ve been sleeping atleast 8 hours a day. It’s literally night and day! 😂 but seriously, complete game changer. 8 hours of amazing sleep = life changing. 💯💪🔥
Love this. I haven't had an alcoholic dring in 84 days. The shift in my focus is unreal. I've been reading Why we sleep - Mathew Walker. Love the Aura ring, have now ordered thanks mate.
Great video Sam. Thx a ton for sharing - this is probably what I need the most to change my life...making better decisions and taking action on things. Gonna watch the Part 2 tonight. Thx Sam.
VERY informative and well received, thanks Sam! I have a huge problem in the sleep area and have done for many years, which makes me very grateful to you for taking the time to make this video and share what you have learned. There is a wealth of knowledge in here, I have downloaded the video so I can watch it again. Looking forward to part 2 - thanks again!
Thanks Sam, Very useful as always. Sleep is definetly my weakest point. I have a 25 hours cicle, sleep 9, awake 16 so if i let go, I start waking up one hour later each day. I have to hammer myself really hard to go to sleep at the same time. It's like always going to bed one hour earlier.
Thanks for the video Sam! Can you drop a video on how to do the work? I'm not sure if this applies to most, but i realize that when i do the work, i always end up focusing on the trivial details of it too much, like trying to make it perfect or precise all the the time, and i end up not getting much done at the end of the day. I'm not sure when to do it perfectly, when it's okay to do it without much thought, or just hope to do it the most efficient way possible. Something like how to be more productive when doing the work, how to prioritize your actions when doing it (like when to be perfect or not be so precise about it), how to get the most out of something done, and specifically how to do the work the best way it can possibly be done.
This is great. I got married last weekend and wear the oura ring for my wedding ring. It is so nice to have the data to look back at. Would love to see any other health related things you do as well (water filtration, optimizing your meals, etc) I'm a big fan of the scientific approach you take to everything. Looking forward to the next video! Thanks for putting this together.
Thanks Sam! Agree that sleep is very important and I have been trying to improve my sleep recently too. Great advice and I'll definitely give them a go. I also notice that having earplugs helps me to stay asleep when my environment is not quiet. Also I got a pair of glasses that blocks the blue light and put them on 3 hours before sleep. I noticed that I feel sleepy about 30 mins earlier now than before and also fall asleep faster. But as I have only been trying for a week it could also be the placebo effect haha. I'll need to try it for a longer period to tell if it actually works. Thanks again and I'm looking forward to Part Two.
Highly underrated video...My sleeping tips are 1) great mattress (I have a tuft and needle), 2) No or limited alcohol 3) Melatonin if needed 4) Colder temperature room 5) Doing yoga earlier in the day can also help a lot
Recently coming across your contents, i am amazed with the practicality. I really really hope you get back into producing and making more. Much loves from japan.
Really really good Sam, an examplee as an entrepreneur!! One of the few that talks abour taking are of sleeping, thanks you for keep giving us value!!!
I would like to share a few things that made a huge difference for me: - Sleep in a well-venitlated room. This is more important than the dark room setup. I made the mistake of shutting everything down but I was getting low quality air as a result. Better to allow a tiny bit of light and open the windows if you don't have AC. - Check the quality of your breathing in the day and train it. This will have an effect on breathing in the night as well. - Learn a technique to fall asleep immediately. Focus on the sensations of the blackness before the eyelids for a few seconds, then focus on the sounds around for a few seconds, then focus on the feeling of pressing your body on the bed, alternate it - it may not work immediately, as with everything it's something that you train and it would probably help if you had some prior experience with meditation, as otherwise you may find it very difficult to focus.
thanks for the tips. I used philips hue lights so I can set the whole house to low red lighting leading up to bedtime and also I can set them to all gradually turn on over 30 minutes as my wake up so, instead of an alarm, the light wakes me up from the pitch black. waking up nicely is a big part of the sleep quality equation for me.
Another thing to try is to use Blue Blocking glasses AND use the night time mode. I tested my sleep, and I got better sleep when using both. The night time mode is not enough. I also recommend the UVEX Safety glasses which block around 99% of blue light compared to other glasses which barely blocked blue light at all.
i was going to suggest the same, i use these from amazon because they had good reviews and they worked. www.amazon.com/BLU-Blue-Light-Blocking-Glasses-Orange/dp/B0785JYYTM/ref=sr_1_1?keywords=blue+light+blocking+glasses&m=ATKL3SLEIWTYD&qid=1567626847&s=merchant-items&sr=1-1 also if ur in a noisy city then noise canceling earbuds are a good choice too
My guy, everything you share improves my life immensely, can’t thank you enough for your videos please try share free knowledge for as long as possible😩😂
Hi Sam. Thanks for your advice. Well, at the moment as student I have everything in my room so including kitchen 😄. Certainly I have well worm and light, good blue light filter for PC and phone. However, I don't use or set clock to wake up. I know that in average I sleep for 7hrs then I wake up naturally. _Looking forward to seeing more of you videos_ up
This is a really good commercial. Thanks Sam Ovens! Your amazon cuts you make plus telling everyone if they do something they will be smarter really funny.
What an amazing video. Will try out Oura ring & linen (I have & love linen towels already). Will look into getting Bed Jet, hope they ship to Europe... For me a cheap option for sound proofing is earplugs, I have a pair of silicone earplugs I like (after trying dozens) and I cannot live without them. A cheap complete dark option is a night mask, I use the Sleep Master and it's the only mask that does the job for me and doesn't fall off - swear by it. Fun fact it's also the night mask Tim Ferris uses.
Great video, lovely tips. But surely cooling the bed down with air con and bed jet and then also heating it up with the crystal mat contradict eachother?
He mentioned that he doesn't use the BedJet anymore. The BedJet was from when he lived in New York and the aircon wasn't cooling the bedroom enough. Now his aircon is proper and he's not using the bedjet anymore
perfect video! i m starting to record my sleep myself. As for ideas for videos maybe some on nootropics, cafein, theanine etc... and the impact on sleep, how to measure it to optimize the brain
What helped me a lot are silicon based ear plugs used by swimmers. Cheap and thrown away after 3-5 nights. Can be cleaned with warm water each morning.
This would be really cool Sam(!!!): Illustrate the difference between sleeping in an 18’C room and a 22’C room with the Oura ring tracking everything. Would be a great way to demonstrate that small changes like managing temperatures can make a HUGE difference. I’m also sensitive to bedroom temperature, but without AC i cant properly TEST it. Would love to see your data between the two temperatures. Love these mini series btw!
1. We both tried the hair growth thing at the same time. - In around 2 months you'll most likely be tired of the length. - I suggest trying bald with a hat. Feels really good and there's no maintenance! - Faster in the shower, nothing to dry and never looks greasy. 2. I suggest you get silent motorized rails for your blacked out curtains. - You can make them progressively open as you wake up to follow your desired time zone or sun cycle. - You will never touch your curtains again. - Most brand will work with Apple Homekit (your mac/iphone) - It's welcoming; your curtains are already closed when you go to sleep. 3. For those that can't shell out the money for the ring yet: - I suggest the Huawei Honor Band 4. - It's $40 and from my comparison with an Apple Watch and a FitBit smart band, the sleep data similar. - It also gives you 24/7 heart rate monitoring for further tweeking. - I charge it once a week. 4. For anyone that wants a cheaper weighted blanket that makes a noticable difference: - Look at Ikea sheet covers. - They are around $30 and you can add your own sheets and desired weight. - So far so good! Only issue I'm having is the anxiety of putting earplugs and not hearing my alarm because of it. I don't trust my phone's volume. Hopefully will fix soon. Tried a "light simulation alarm" with no results. Looking forward to pt.2!
@@bostonredsox1407 Check out HelloAxis or products by SomaSmartHome depending on your budget! You can also go the DIY route, although it's a mess and doesn't always work.
This is an awesome video that summarizes many of the things that have helped me -- all in 30 min! Wish this video existed years ago. I might have to try out the bed jet because my housemate doesn't like the cold at night. Something to add for "hardware" on the diet side is the use of banana tea. I learned this from the sleep doctor Michael Bruess. You cut off the ends of the banana, cut it in half (skin still on) and put it in boiling water for 10 min and then filter and drink it. It's filled with magnesium from the skin of the banana and knocks you out. It's improved my Oura ring scores from upper 60's to upper 70's. I really want to get consistently in the 80's, so maybe a more consistent evening meditation can get me to the next level. I notice a HUGE difference in good sleep productivity vs non-sleep productivity at work. Would love to hear your opinion on naps. I use a Silent Mode sleep mask with 20-min napping sessions to bring more non-caffeinated energy into my afternoons for workouts and working on personal projects.
For the 7pm no eating thing. The actual time vary a lot from one individual to another, because it depends how fast your metabolism is and at what time you plan to go to bed as well.
Great stuff Sam. I would like to hear your comments on using visualization / mindfulness meditation to quickly get to sleep. I find it works really well.
I'm surprised... This is actually way less obsessive then I thought Sam would be about sleep. Pro tip 1: Quality of the air is crucial as well. I use a combination of plants based on a study from NASA (trying to figure out the minimum requirement of plants to create oxygen on non-earth like planets). These plants generate oxygen throughout the night and take particular harmful chemicals out. I would recommend watching the ted talk and putting those plants in your room. I'm sure you will love it. It's massive, you're going to be so happy haha :) ted talk: Kamal Meattle: How to grow fresh air Pro tip 2: Using an oura ring for your sleep is like using a baseball bat for playing tennis. If you want to go more accurate and scientifically valid I would recommend checking out dreem (it's an eeg device that will actually measure your brainwaves while you sleep. (Okay, I'll see myself out now)
All the things you sayed help me sleep better,i can recognise that.My sleep is shit at the moment cuz im not doying any of that but i can recall instances when my enviorment was similar to what you are describing and yes it makes a BIG differance.Thanks vor the vid.
You are basicaly recreating the nice safe standing by the fire getting your boddy warm,getting into your sleeping bag,enjoying the summer cool breeze of the night,camping/caveman experience,i used to be homeless :))
Bought the oura ring and bed jet based off of Sam's previous videos. Really like the data the ring provides. Never thought much about my sleep except I knew I needed more of it but now with the ring im tracking my sleep everyday and I'm constantly trying to improve the stats. Big difference in energy and my sleeping habits def improved. As for the bed jet, it's too hot to use in the summer alone without the ac. It doesn't really cool enough by itself so if I have to turn on the AC and the bedjet it kinda defeats the purpose. Prob gonna return it but the ring is a good investment imo.
I have tested using the headspace app for sleep. The difference with or without was a lot more time lying awake. By a lot more I mean 15 to 30 minutes. My phone is on airplane mode and I don't charge it next to my bed. So, switch my phone to airplane mode, go to the sleep series, set for 10 minutes and I sometimes fall asleep before the end of the 10 minutes.
Consistent sleep schedule is really really effective to have a better sleep. I've been suffering insomnia for many years and the problem just disapears when my body gets used to sleep at a certain time.
I agree with a lot of what Sam says but as a lighting engineer, I can say that there are better options than tungsten lights. There are times when it is better for your body to be around 5500K lights. I recommend something like a Phillips Hue bulb. Warm dim lighting is essential for the evening, but cool lighting (5500k) is a great natural alternative to caffeine. I set my bulbs to change warmth throughout the day. A much better way to support your own circadian rhythm.
A yoga spike mat often helps me to relax and I easily fall asleep on it and I can sleep on it for hours. Then I wake up briefly and roll off it and keep sleeping mostly. Also helps go back to sleep after waking up. Would be interesting to see the quality of sleep with a Oura ring.
I like to keep it simple, wearing an Oura ring can get really annoying, not a ring guy. Stop eating and drinking about 2-3 hours before bed. Workout in the day and expose yourself to sunlight. And then just sleep. The Oura ring can track your sleep, cool, but it's just going to do that. You know what you need to do, and that is just get better sleep. I don't need a ring to tell me that, just listen to your body and how you feel.
Great video. No earplugs, eye mask, lavender or white noise? I'd love to watch a video of the same depth cover your work environment/home office. Thanks Sam :)
I have achieved a few reasonably decent financial goals in my life and I can say that sleep has been very important aspect of what ever successes I have had in my life.
Hello, I love all your videos. Two things I have always struggled with are Pillows. my neck often hurts So down the line I have bought the fancy ones Soft, Med Hard... I just can't seem to find THE ONE. And also my 2nd struggle is my actual sleep position My back, my stomach, my sides... Just can't get & stay comfortable. Also my dog sleeps with me. my small old dog. but I leave my door open so She can leave my room if/when she wants to
2:20 - Sam you changed my life with just one statement! I can't thank you enough sir! I suffered for 4 years being stuck in that cycle of only getting 5-6 hours of sleep per night, and felt that I didn't need anymore. You are 100% correct that when we are sleep deprived, we don't realize how much more we actually need...until we force ourselves to sleep 8 hours per night! Now I am forcing myself to sleep 8 hours per night, even if I struggled to fall asleep or wake up, I don't care if I have to spend 10 hours in bed to get my 8 hours. Love the content as always Sam!!
Thanks for taking your time to do it, I enjoyed it! The purple mattress could anyways stem from some gypsy folklore, they were heavy on that color 😉 In some martial arts they do darkroom meditations if that sparks some research interest in you.
My issue isn't getting to sleep. It's getting up and going again the next morning. I can go to sleep in about 10 minutes, and once I do, I'm konked out. I get really happy and relaxed and never want to wake up again. I guess I've been practicing self respect and relaxation for at least a few years, and have gotten really good at not being forceful or cruel with myself as a means of getting myself to do things. I feel that perhaps being more focused on the positive effects of hard work and the limited time I have to do it might help me get going.
Sam, what's your thought on Alex Becker sleep schedule, 7.30PM to 3.30AM? or some CEOs that sleeps between 9PM to 5AM. it seems unnatural and might go against our body natural clock. I tried it, not working so well. Have you tried it? What's your thought on the insanely early wake-up time? :)
GREAT video, Sam - one quick question. What did you use to record this video? I don't see any lavaliere mic so it looks like you're recording with your phone. That's really good quality for a phone video.
