Tom Bilyeu REVEALS His Ultimate SLEEP ROUTINE for High Performance 

What does your sleep routine look like?

Cliff Notes: 1) Get sunlight during the day 2) Exercise 3) Eat a healthy diet 4) Minimize screen time/wear blue blockers lat in the day 5) Don't share your blanket (when they move it disturbs you) 6) Keep bedroom pitch black 7) Keep bedroom cool (65-68 degrees) 8) Breathe through your nose (wear mouth tape if you're a tool) 9) Don't set an alarm. Wake up naturally. 10) Listening to fiction audible on super low volume can help you fall (back) asleep 11) At bedtime, think of things you're grateful for

I’ve been doing a 3 step approach to getting better sleep. 1. Light yoga’s 2. Reading. 3. Meditation. After these I sleep like a baby

*“Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves.” - Edwin Way Teale*

My tip to have a great sleep is not to worry that you would not have a good sleep when you go to bed. Working on my thoughts/mind was the biggest lesson I learned. Changing it from being stressed out to only being aware tremendously helps me

Tom! So glad you did a video on this! Sleep is mental health which nobody gets anymore and we realized this during Covid quarantine

Much needed this, been having trouble sleeping lately

Great tips! I agree with everything you said! Can't wait to share this with my family. Especially the part about gratitude!

This is so coincidence tom, I was just talking to my sister about sleep routines and she gave me an idea that while you sleep think about your childhood, how things used to be, also think about how you used to walk through each room, the things you did. basically, it's just going through your childhood times and the good part is it works.

This was badass.. really enjoyed this video man. Thanks

I just love this man. You're doing tremendous work to enlighten people. I'm 27 right now and i want to see your video till i die. 🙏 Learning never stops. ❤️

I love how self aware you are and you’re quirks are lovable too ~ well done on the ending too. Hilarious

Your the best, your tips are amazing thanks so much !!! the world needs more people like you

Great info. Thank You very much

That's it 👏 you summarised every necessary point that can help all of us 😁 thanks a bunch for your efforts 🍀💕

I consider myself lucky for having no issues sleeping. I sleep for about 8-9 hrs every night and fall asleep within 5-10 minutes

Thank you so much for sharing this! I really need it and will start using it! 🙏💯❤

Thank you for sharing this sir Tom!

Fascinating. Ive really been struggling w insomnia lately and CAN NOT figure it out. I used to get out in the sun 1st thing and recently I started waiting until the afternoon when its warmer. Im definitely going to try changing it back. Thank you!

Amazing and very useful video!! Thank you!!👍👍👍👍

Thank you for this wonderful video.

Goodmorning Tom, wow you’re really amazing 🙏❤️!! Thank you for sharing this special episode .

That's so awesome the tape method for breathing through the nose. I normally breathe in a meditative state when I can't sleep by focusing on the air coming in cool and leaving the body hot. Seems to work every time. I also read 10 pages of a book to clear my mind followed by thinking about the things I grateful for and the tasks I'm proud I completed followed by prayer.

😊😊What a helpful video! Thank you. I love the idea of pulling the covers over your head to block everything out. Doesn’t that make it a bit difficult to breath?

Great video!! I was impressed by the habit to sleep covering the head. I did it since childhood. I changed it recently because I wanted to make sure I was breathing a better quality of oxygen while sleeping.

Thanks a billion for this info...A Las...sleep info that's doable..I always felt that I wanted to keep working..the kind of work that actually relaxes me..This was GREAT!!!!

This was so helpful!

Thank you for this video. Please do a video as how to control anxiety.

TY for this Tom! Be blessed!

Breathing exercises, specifically the Oxygen Advantage have helped my sleep tremendously. 9 years of horrible sleep and insomnia. Anxiety. Agitated mind, over excited mind. I hope one day he has Patrick McKeown on the show. His information has helped me more than anything else. Wim Hof has been on the show with his breathing technique but The Oxygen Advantage breathing can be used at any moment

I actually can't get enough sleep, lol. Was talking to a friend today and mentioned how I sleep (like a rock) for 8 hours straight every night, then wake up and have to rest for a few hours around 10 am every day, then a few more hours in the afternoon. Broken brain, man. Very good to see you promoting good sleeping habits.

My husband's digestion is not good and he is a very sensitive sleeper, so we go for a minimum of 4 hours between finishing supper and going to bed. We also do intermittent fasting, but he has an easier time going between rising and breakfast than having his long break after supper. I think I'd prefer the reverse, or else a balanced length of time between both. But I will say that I am usually just starting to get hungry when we go to bed and I have gotten used to going to bed with that feeling (I've usually already brushed my teeth). It goes away after a while and doesn't stop me from falling asleep. My big problem is a form of insomnia that causes me to wake early, even though I don't have trouble falling asleep. But it just so happens that heavy manual labour during the day works to reduce this just as it helps you fall asleep in the first place. I think my best sleep was when I was setting up the cement brick retaining wall around our garden when we expanded it. I had great muscles, too, haha. Of course, they're gone now because housewife isn't a physically demanding job for the most part (endurance, yes, but not strength). But I can certainly confirm the efficacy of exercise! We do most of the other things on this list. :)

U do so much good. Thank u.

Your content is amazing. Please keep goining. Do you recommend any fitness trackers for tracking sleep oura/bio strap/ Apple Watch .

Thank you for this very clear well organized video about sleep which is so important and can be so elusive. What brands of blue blocker glasses do you think are the best or do you think most of them are basically the same.

Could you talk more about your food habits Tom? btw thanks for all this videos really helpful

cool routine thanks 😊

I need this so bad! Thank you Tom!

very very cool tips! Thanks a lot for sharing!!! I would be a bit worried to find someone fully under a blanket with their mouth covered with tape listening a fiction story but HEY - whatever works, right!!!

Thank you very much Tom!

Super fun and helpful 🙏🏻🌹

I find putting on a pod cast has the same effect on me when I wake in the night. Knocks me out every time.

No wonder he's successful, he's extreme compared to an average joe.

Glad tl see you have shared everything you know in one video

Thank you for this video! This video inspired me to focus on my sleep routine, specifically what I do before I go to sleep. I like setting rules for myself, so I think I'm going to start with these first and add more as I adapt to this new routine: 1. Turn off electronics after 10PM. 2. Stop drinking water 3 hours before I go to bed. 3. No caffeine after 3 PM. The third rule is going to be the most challenging. I love coffee and tea way too much lol.

I have always loved the feeling of a blanket over my head while lying down to sleep- it's very soothing. The problem I have is, I find it difficult to breathe well enough. Even with a light 100% cotton sheet. How do you make sure to get enough oxygen/airflow?

I took all the notes and will try your routine for atleast 1 week. First night is today, lets go! :)

Many thankz

Tom sleeps with his glasses on haha. Great video and Great content as always, so powerful!

Thank you Tom for this short and sweet video 🙏. I am really surprised to learn that you manage a 90+ hour work week. How do you manage a work-life balance with the equivalent of having two full time jobs? Forgive me if you have already explained this elsewhere.

If you are reading this, you will achieve everything you have been praying for. I believe in you. Just never stop trying. You can do it! I’m rooting for you ❤️🥺

Excellent advice and a couple I hadn't tried to help with my chronic insomnia.. The one I was shocked about though was the wifi/bluetooth headphones as apparently it can possibly lead to a radiation cancer risk.. Would love to find that's a load of bullhockey as bought myself a headband headphone and was helping but then came across article after article on the negatives and stopped.. often think those of you that are quite successful, surely are fully educated as to any side effects that can wipe you out and this could be bs..

The calm app and audible both help me sleep. My problem is sometimes I am so interested in the book that when I fall asleep my body wakes me up to hear the story. I will try that volume trick and hope that solves that issue.

All great tips! The separate blanket idea-yes!!

I once had an Android phone, and when you set an alarm it tells you how many hours left till you wake up. It was a nightmare! I had sleep anxiety.

There is a degree of natural resistances to sealing the lips up. I tape, but place the tape vertically anchoring beneath the nose and then under the chin. This informs my brain that i'm keeping my mouth shut rather than lips sealed. It also mean that i have the option to take air in through my lips if required or desired with small effort. I find this much more relaxing than lip taping but still works well.

I’ve said for years the secret to a happy marriage is you’re own blanket! Lol. It works

Thank you

That’s a damn creative routine. Thumbs up 👍🏽 Tom

I see ya From Morocco, you are awesome, dude

😀 thank you 🕊🌷 Before I’m going to sleep I unplug all outlets in my room and turn the Wi-Fi off

You forgot to turn all the lights off…great video lol

I do the same thing of listening to a story for sleep! It does help. It has to be interesting or else my thoughts take over.

Thanks for this

I can recommend the podcast Nothing much happens. Stories that allow me to fall asleep in seconds. No loud anything

The tape was new, I'm gonna try it. :) Unfortunately I can't make those bed times and rising times due to work and kids but speaking from experience, all the other stuff works really well. I also sleep with earplugs (less noise in case I do go to the bathroom at night, easier to stay in that zombie mode).

Tq for sharing

19:35 it makes sense - narrative is linear, problem solving is (often) nonlinear

To the *incredible person* that's seeing this, I wish you all the best in life❤ don't ever blame yourself, accept things and go forward. Your smile is precious and the keys to a happy life is in your hands.

lol it's 2am for me atm and I see this notification pop up haha.

Love it!

A person who has the potential to attain spiritual enlightenment!

I’ve been listening to my audio books when I wake up in the middle of the night for many years, it stops my “stinking thinking”.

Does Lisa keep the same schedule and routine and what do you do when you go out to dinner parties? Thanks Tom!

Anyone have recommendations for bluelight blocking glasses under $40

is the surgical still on in the morning ?

I find that if I wake up during the night, focusing on my breathing and breathing deeply and evenly, gets me back to sleep within about 15 minutes.

Why would anyone downvote this video of someone trying to help others?

Awesome Tom!

Super inspiring

I wake up at 4:45 am and I’m at work at 6:30 am inside of a building. It’s still dark when I get to work so unable to get any sunlight in am. Do blue light lamps work?

Excellent video I do every of them PLUS one more: I sleep with the WINDOW WIDE OPEN, even in winter. The reason why is in the books of Wallace WATTLES

@ Darren Tims, @ Jen Lund Yes, at sunrise & sunset for sungazing sounds safer, but still be careful -- eyesight is precious! I wonder why you are doing it - what are the benefits?

Im greatful that I have absolutely no problem with bedtime, I go to bed when Im tired, wake up when Im rested. For me thats between 5 and 7 hours. When I go to bed and I sleep, I really sleep, I can shut my mind off completely. On the odd chance that I cant it means Im not tired, id get up for an hour or two, Even if its 2 AM, This hardly ever happens. I sleep through. When i wake, I generally wake fast, I dont have that sleepy death about me. And dont do stuff like coffee. I can be in some deep sleep (Afternoon), get a work call Answer, talk as if i never slept, be perfectly aware of whats going on, drop the phone and be out in seconds. I need to sort a lot of things out for myself, but Im very glad that sleeps in a good place, but still like to see if I can better things. Im just really really good at shutting down my thoughts. I know how to think about literally nothing. But I can also burn through a textbook in a afternoon and understand it. Think thats partly why, when im done with a day my mind is done. But its not as simple. I can have a day filled with nothing and still when Its time to sleep, its pretty solid.

I fell asleep listening to this at point he talks about time of meals and intermittent fasting! Lol!

Wow the universe is trying to tell me something cause I been trying to get the best sleep and BOOM.. 💪🏽

Back in India I used to sleep for like 7 hours no alarm clock and ever since I've come to Canada I'm sleeping like 9 and a half hours I have no clue why this is happening.

Binaural frequency music works great for me instead of a story. I pick one that are 8 hrs or longer.

If you wake at 3:30 Am how do you get that morning sunlight first thing? I wake early too and always wondered this

You don’t worry about Bluetooth in your head for that long? Every night?

🎯 Key Takeaways for quick navigation: 00:00 🎥 Tom Bilyeu introduces his routine for preparing for sleep. 00:15 🛌 Emphasizes the importance of sleep hygiene and its priority, especially for entrepreneurs. 00:27 ⏰ A good night's sleep starts the previous morning; prioritize morning sun exposure to set circadian rhythms. 01:26 ✈️ Travel tip: Reset your circadian rhythms by getting direct sunlight upon waking in a new time zone. 01:56 🏋️‍♂️ Physical activity throughout the day ensures you're ready to sleep by night. 02:37 🎨 Introduction to NFTs and their potential to change the world. 03:35 🍽️ Tom's eating habits: last meal between 1:15 - 1:45 pm, no intake post 2 pm to ensure uninterrupted sleep. 04:33 🕔 Importance of finishing your last meal at least three hours before bedtime. 06:24 🥤 Avoiding drinks after 2 pm to prevent waking up for restroom breaks. 08:04 💡 Dimming screens and using blue light blockers in the evening to avoid sleep disturbances. 08:59 ⛔ Avoids stress-inducing work an hour before bedtime. 09:14 🕰️ Monday to Friday, if awake, he's either working or working out. 09:28 📱 Doesn't check messages or emails after 8 PM to reduce stress. 09:55 🌜 Sleep quality improves by engaging in light and enjoyable tasks before bed. 10:09 🛌 Uses the mantra: "The only job I have now is to sleep." 10:38 🗝️ Announces the launch of Impact Theory's special NFT. 11:05 🌐 Highlights the transformative power of the internet, social media, and NFTs. 11:50 🛌 Uses a two-blanket system to control body temperature during sleep. 12:20 🚫 Doesn't share blankets with his wife to avoid disturbances. 12:49 🌚 Emphasizes the importance of a completely dark room for sleep. 13:18 🌌 Loves the cocooned feeling with blankets over his head. 14:01 ❄️ Recommends a cool room temperature to signal the body it's time to sleep. 15:08 🌞 Suggests setting our circadian rhythm with natural light signals. 15:25 🤐 Advises taping the mouth closed to ensure nose-breathing during sleep. 16:33 🌬️ Uses an air filter in the room to alleviate allergies and improve sleep. 17:05 🎧 Listens to fiction novels with headphones to aid sleep when waking up in the night. 18:01 📖 Uses Audible for uninterrupted listening to long novels during sleep. - 18:18 🔊 Using a dim orange light and soft volume to play audiobooks helps in falling asleep quickly. 18:46 😴 Lowering ear pressure upon falling asleep keeps the audio soft, ensuring uninterrupted sleep. 19:26 📖 Choosing a novel over other types of narratives can shift the brain to passive story mode, aiding in relaxation. 19:53 📚 Recommends selecting long audiobooks and changing them when nearing the end. 20:07 🪄 Describes the audiobook technique as the closest thing to magic for sound sleep. 20:22 ⏰ Avoid setting alarms to allow the body to get the sleep it needs. 20:51 🔄 Tom naturally sleeps about 6.5 to 7 hours, emphasizing the importance of finding one's rhythm. 21:33 🌞 Highlights the importance of sunlight, exercise, and a balanced diet for better sleep. 21:47 🍴 Diet timing is crucial, especially if nighttime waking is an issue. 22:02 💡 Controlling blue light and finding ways to lower stress and anxiety improves sleep quality. 22:15 🙏 Before sleeping, thinking of three unique gratitude points helps in achieving a peaceful mindset. - Made with HARPA AI

Oh man.. you are a productivity machine. When and how do you spend time with your family?

23:35 the profundity of TB not talking really plays, lol

How long is a good amount of time outside, first thing in morn..is 5 minutes enough???

These NFTs are Legendary, Heroic and Relentless just like their Founders. That's Key! All in.

“You can either experience the pain of discipline or the pain of regret. The choice is yours.” Believe you can I believe in you 🤍

How do I get blue light glasses

Falling bk a sleep is like me falling asleep in class

weird, it was always easy for me to wake up in the middle of the night multiple times take a pee and completely go back to sleep instantly , My problem is actually getting that sleep started.

With all the amazing guests on his show, Tom has not heard of sungazing yet? Life is good, never stop learning.