How to Sleep BETTER and SMARTER | Jim Kwik
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- Опубліковано 28 тра 2024
- Today, we're going to be talking about sleep and how important it is for you to be truly limitless. These are my top sleep tips to sleep better and sleep smarter.
Get a superhuman brain and memory in just 31 days with our Kwik Recall program, now with a special discount: bit.ly/3DDemQE
0:00 How to sleep better
1:11 Sleep routine
2:20 Sleep and caffeine
2:48 Sleep and exercise
3:15 Sleep environment
4:16 Sleep and light
6:15 Best temperature for sleep
8:50 Evening routine
10:20 Journaling
11:03 Reading at night
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How's your sleep?
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First to reply here. :3
Great Tips as always 😇
I cant back my sleep routine
May sleep tracker is warm water then turn off the mobile data but its seems not working for me.. How? Get back good sleep routine?
My sleep is great, Jim!
Before going to bed, I turn off all lights ( 30 minutes before) then I always look at the sky, and the trees and try to feel nature. It relaxes my mind and body. It's a stupendous feeling.
Past two years ...this has been my schedule: 8:30 pm in bed [if I'm sleep or not]; 4:00am alarm, 4:15 am get up, 5:10am gym, 6:10 am prayer/meditation... this has made a big difference in my life.🙏
My sleeps bad. Lol I just woke up in the middle of the night and saw this video as a recommendation.
Is it night for you?
Oh same here
Lol. I woke up at night to see this!
This is me right now at 3am lol 😂
I also had same problem...mid night waking up...head sweating....guess..visit your pulmonologist and cardiac doctor...
Jim Kwik is the loving father I didn't have for long enough. Thank you sir
Here are some tips to sleep better:
- Go to sleep and get up at the same time every day.
- Do not drink caffeine a few hours before bed.
- Do not eat or practice a few hours before sleep.
- Dedicate the area just for sleep.
- Do not use devices before sleep.
- Make the bedroom as dark as possible.
- Take a warm bath before sleep.
- Adjust the temperature, make it cool.
- Make the bedroom quite.
- Set the environment accordingly.
- Make the good habits easy to do it, and the bad habits difficult to do it.
- Write down a few things that you appreciate before sleep.
- Write down your dreams when you wake up.
- Keep a fictional book on your bedside.
I initially sufferred from insomnia (maintenance insomnia) and it has hindered my learning, as I would get brain fog and I felt like I cannot process any information , however, after reading Jim's book Limitless and doing all the little exercises at the end of each chapter my sleep has improved, the rate at which I learn new things, my focus, memory, and it improved my life overall. Jim has really helped me improve my life for the better and that is much appreciated. Thanks Jim!!!
If you want further informations seek the work of Matthew Walker, the world expert on sleep. His book is great
How much did he pay u
Who? @@zukondeez
I used to have horrible fatigue and brain fog, and the biggest game changer for me was making myself wake up at sun rise and get outside immediately to get sunlight first thing in the a.m. for 15-20 min. Before then I had tried all kinds of bedtime rituals, but for some reason starting my day with sunlight is what finally helped reset my brain to sleep better at night. Thanks for the great tips!
THANKYOU
Thank you! I forgot about this tiny detail but recently started to go out on the balcony to take this sunlight input first thing during the day. And it's really a game changer. 😄
I'm in exhaust mode after 3+ years of severe neglect due to jumping on as caregiver for aging in laws (can you say trauma?). My body is SCREAMING to be put first for once. This is a helpful suggestion that I think I can implement. I appreciate your suggestions @JimKwik I'm having trouble doing them all at once but going to start trying one or two at a time. Thank you.
1. Cuddling my wife 2. Reading simple fiction, one or two chapters 3. Sleepmask 4. Good earplugs 5. Mouthtaping (so your nose makes nitric oxide, is a vasadilator) 5. An orange lavalamp. 6. No bright lights 7. No phones en screens 8. CBD-oil 9. Sometimes 4-4-6-2 breathing. 10. No drinking after 18:00 (especially no alcohol). 11. No eating after 18:00 uur. 12. No news and violence on the tv after 18:00. 13. Spending some time above the sheets, so I get a little bit cold. 14. Sometimes I use my spikemat. 15. A sober, uncluttered but cozy bedroom. 16. Windows always open. 17. A totally dark bedroom. 18. Chamomile/lavender drops on my nose,. 19. Blue blocking glasses two hrs befor sleep. ** did you noticed, almost all things are free **, bless me and thank me later. Best to you from the Netherlands…
Cant get a wife yet💔
Good advice 😅
I made a habit of going to sleep at 9 p.m. and I wake up at 5 a.m. Sometimes when I have r.e.m. sleep I usually wake up a couple of minutes before the alarm. When I dream, then I know I had r.e.m. sleep which is that deep sleep that we all need. If you dream during sleep, you have r.e.m., you have quality sleep. 1. I stop staying on any electronic device which emits blue light, 90 minutes before bed. I put some relaxing soothing music or read a book (with actual paper pages). 2. I take a shower before bed time, which helps, as you said. A very good amount of information can be found in this book I started reading -
Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success -
Book by Shawn Stevenson.
Very useful info in this video aswell. Thank you Jim for all that you teach us. Love your videos. They are very insightful and to the point, with great tips. Many blessings!
Bed at 730, sleep at 8, up at 4, pretty much every day, other than special occasions, like going out with friends or such.
I live in a rural area so it's generally quiet, other than crickets, and dark. No street lights, and neighbors are 100+ yards away with trees blocking them.
I do slightly break the device rule. I have to have a phone nearby for work, and I do my Journaling, planning, and other things electronically. Plus my phone controls many functions in the house, like lights, alarm, temp, and more. I do use it in dark mode though with the screen as dim as possible.
Lastly, Daniel Amen laid out a very useful self hypnosis process in one of his books that I have been using every night for several months to help get to sleep quickly. I think it's from Change your Brain, Change your Life.
This works for me and I love to share it to you all. I always pray before I sleep. If you don't believe in God, to the universe, or to someone higher than you. It helps me ease my anxiety knowing that there's someone higher than me who loves me so much. I always talk to God before bed, sharing my day and telling Him what's on my mind.
Brother, don’t be ashamed of believing in God and crediting Him. Your advice works because of God. Not because of trusting something higher.
I read a fiction book to my kids at their bedtime, between 8:30-9:30 pm. Interestingly, with Daylight Savings Time when our clocks shift *forward* I can hardly finish a chapter before I've nodded off to sleep. During the winter season it was much easier to stay awake beyond that time. The effect of DST was pretty immediate this year.
I struggled sleeping and usually only got 5-6 hours of sleep. I watched and implemented the tips from this video, and I slept almost 8 hours last night. Wow! They are all natural and practical methods too. Thanks.
I take epsom salt baths 5 times per week, I cut out caffeine by noon, and either practice classical guitar or piano instead of watching tv at night. It's relaxing and works my creative brain a little before bed, it tires me out. Low lights help and I often play summer cricket back ground noise to slow my thoughts, or listen to a fiction audio book and set the sleep timer. That keeps my brain from spinning and thinking.
The podcast Nothing Much Happens has helped me SO much with sleep because it’s calming and soothing and it keeps my mind from wandering off into anxious thoughts or just thinking too much.
My alarm clock rings at 9 p.m. to remind me to go to sleep. I sleep with earplugs, so I don't hear the sounds from outside through the open window. The sleep is very deep and relaxing.
Sometimes, when my brain is still working on problems, I take valerian to fall asleep faster and deeper, but the morning is tougher then.
Hi ,are your ear plugs good, I’m looking for ones that can bloke snoring out .
Your life story is so inspiring. We feel like going through a therapy session when listen to you 🙏🏻
Jim, you are amazing. You don’t even know how i needed this information, and how just IN TIME i got it from you.
Truly appreciate your work, truly grateful.
Thanks, Jim!
Make more videos, this world needs the stuff what you do.
This is just the second video I've seen of yours but I'm in love with the way you present your ideas and helpful tips.
Thank you thank you thank you!
Your content is very appreciated
Some things are worth more than money.. i always have a bottle of water beside my bed..Good advise,thanks a lot....
I plan to stop eating by a certain time. Turning the light down on my phone. And setting healthy boundaries let people know when I’m not available and put my phone in focus sleep mode.
I go to bed with making my body and mind feel like so vibrant & powerful by imagining and visualizing. And I keep my vibration to match with all the things I want.
Thank you always for all the lessons ❤
Thanks, your advices are super useful!
I sleep about 7 hours, my younger days I did have problem with my sleep..These videos makes a huge difference...Thanks very much
i dont know you guys found it strange or not but the book of Jim Kwik in the back just compels my subconcious mind to read or buy it
Chanting and scanning the body is my go to routine ❤
The only two things I keep next to my bed are a lamp and my CPAP. Which, kinda need that second one. Advice for sleeping? Make sure you're comfy, even if it looks silly. I used to sleep with one pillow. I thought the only people who slept with more than one pillow were old or enfeebled. But then I started dating my wife, she opened my eyes to what was possible with pillows. They say colleges the time for experimentation... Well they're not wrong! Most nights I'd find myself sleeping with no less than four pillows! One under the head, one under the knees, and one underneath of each forearm. It was the closest sensation to floating outside of water. I think I was more rested in those days than I've been at any other point in my life.
So yeah, Make sleeping as much of a luxury experience for yourself as you can.
thank you so much Jim, I learned a lot of things by watching your channel
I write journal and do sleep meditation
Something I like to do that helps with anxiety is spray myself and my bed with a fingertip sprayer full of water with some lavender and jasmine essential oil in it. Both of these essential oils are relaxing and calming scents that help in falling asleep, but if that doesn't work, I have a sleep lotion with melatonin in it that I smell and put on before bed when the anxiety is bad.
Not all superheroes wear capes. Thank you, sir Jim. ❤❤❤ You're truly an inspiration.
Since menopause, my sleep has been disrupted and a good night sleep now requires different routines, supplements and sleep environment control. 1. Memory foam high quality supporting mattress; 2. Exercise routine daily (walk + gym workout); 3. Intermittent fasting from 20:00 to 10:00; 4. Chamomile tea before bed; 5. Supplements 30 min before bed: Magnesium 300mg + Melatonin 3mg; 6. A metal EMF shield sheet on walls in my bedroom to shield me from harmful and sleep disruptive EMF waves; 7. Yellow salt lamp light before sleep and no light at all for overnight; 8. No heating; 9. No TV, phone, tablet or PC 1 hour before bed time; 10. Air purifier on sleep mode.
Thanks a lot Jim 🙏
Can you please make videos about the functions of the unconscious mind while we're a sleep. + How to have more quality sleep in less time. Thanks
I keep a note pad and a pen by my night stand , if I remember about something I like to do the next day, I right it down and take deep breaths inhale for 4 to 7 counts, hold for 4 to 7 and exhale. If I get up at night I do face exercise for my eyes and mouth.
Thanks Jim for the life changing tips. Before I speed I say a mantra to remember my dreams. This enables me to lucid dream. When I lucid dream,I can clearly remember my dreams when I wake up. From today tips I will add a fiction book
Me looking at this video at 1:00 AM
Me, 1.30am 😂
I just began setting my water the night before and it's a such a simple game changer!
I agree with everything said in this video but I‘d like to add something as Jim said, we should write what‘s important for us in the comments: Do it! Really. Theory without practice is worth nothing. So go and create your environment, get into a composed, clear and relaxed state of mind and let your body rest for everything it does for you. ( Technically seen the body doesn‘t rest in sleep, it does a lot of regenerative and detoxifying processes: So sleep is important. )
Also I think one of the most important things in life is the mind: Your state of mind determines how you feel.
When you‘re in a relaxed state of mind, even noisy environments can be blurred out and you can sleep. Of course it helps to put earplugs into your ears or putting on some relaxing music: My point is judt that the mind is powerful and you can do more with it and influence more ( internally ) with it, than you might think. ;)
Great tips right there but I’ve a different problem when it comes to my sleep. Honestly my sleep schedule is very irregular. On most school days I sleep for about 3-4 hrs and on weekends about 8-9. I’m chronically sleep deprived and struggle to keep my focus at school. I’ve even witnessed it affect my academic performance. The thing is, sometimes even if I’m sleepy I can’t fall asleep because my mind stays awake, so I often find my self taking melatonin. I believe my problem also lies in studying till late at night which stimulates my brain, not to mention that I usually study till 1 AM. I need better time management to be able to finish my studying early on but I’m usually so tired during the day that I find it hard to do so.
@@E_from_KS Hi, the problem is my night shift work, by now I'm used to staying up at night until 6.00 and I can't have my own regular and constant routine. Do you have any advice for me to better deal with night shifts and the consequences? How do I sleep well when I need it?
If you take melatonin it will only work if you take it AT THE TIME every night. It's about rescheduling the rythm. So you take it like 30min before desired sleep time like a CLOCK! For at least 5 days in a row. Then, if the body follows, you will find it easier to fall asleep.
Also wind down the night, try to relax and not stimulate your mind.
Other hack from Huberman : when you wake up, get sunlight in your eye as quickly as possible for 10min at least. This will tell the body that the day started hence resetting better the circadian rythm.
Hope you get better!
@@orianogiorgetti6459 it's all about rythm. You sleep well if you sleep at the same time (to wake and fall asleep) so.. Staying with your night-shift the whole week. Try to manage to have your 8h block in condition that emulate the night.
@@E_from_KS 👍 and thanks
@@tomzeru thanks 👌
Thanks for talking about boosting your EQ as well as your IQ with reading fiction.... building creativity & empathy is exciting to me.
Lime juice or lemon juice in Luke warm water bit of honey befor going to bed. I know many woman doing this..Also warm shower before bed..
I practice the 4-7-8 breathing to fall asleep faster.
My tip is to be balanced inside and have no doubts and unfinished thoughts
I have a fiction book, water, and an alarm clock. I have to move my phone though. Did not know about not looking at the phone for at least 30 minutes when I wake up. Thank you! Can't wait to implement these ideas.
Thank for reminding me how important it is to have a routine. I want to have a routine, but I always forget.
Thank you so much for this informative video
Thanks 🙏 for your recommendation for sleep 😊
Thank you sir.l use to do journal before sleep..got so new insights from this information surely gonna follow atlest 3..fix sleep & wake up time,no device for an hour before and after sleep,maintaining to the best of possible- environment,light,temperature .😊
Stretching helps me sleep better. I do stretches that I need the most. Plow pose forward bends backward bends.
I also have water on my night stand as well as my prayer book, journal and an inspirational book. Thx for your channel on brain information. 🙏
Im going to learn from Mr Kwik's videos and he gives good advice.
I do different things to get to sleep like drink chamomile tea, take a shower, set lower temperature on thermostat. Sometimes using an ice pack on my neck will help my body bring down its temperature.
I love you! You are so generous ❤❤❤❤
Thanks so much❤ really needed this.
Thank you for sharing
One of the best channels on utube
really informing video ty.
Yes I'm agree with you Sir. Actually i did all these ideas Sir when my work is at nightshift instead my sleep at night, my sleep is morning. But I'm overcome those things of sleep habit through simple ideas you shared.
I do everything you said , plus I take Peak Rest from Peter Diamandis’ LifeForce . Super helpful being used with all the other tips 🙏🏻🌹✨🙏🏻
So you recommend peak rest then? First time hearing of this
I don't have a sleep routine but rather morning one. I express things I'm grateful for. I pray nd meditate. I drink coffee and a cup of warm water.
Thank you for the speak is very useful!
thanks jim!
Go to bed before 11 pm - most important one for your memory, focus during the next day and health - there are some specific hours your brain needs you to be sleeping (to recover)
Don't drink water before going to sleep (or you'll wake up). Don't eat 3 hours before the sleep (or won't fill good in the morning)
Don't use your phone/social media 1 hour before the sleep - it keeps your mind awake and you'll need an additional hour to calm it down
You need to be calm before going to bed (no intensive mind/physical activities). Forget about everything, relax (do some reading like it was said in the video or maybe some drawing - an easy (effortless), relaxing physical/mental activity)
No alarms in the morning - if you go to sleep at the right time - you don't need it
And yeah, your body temperature is very important. You can open a window for half an hour and let the room cool down a bit and get some fresh air.
I'm going to start writing notes.
Hi, the problem is my night shift work, by now I'm used to staying up at night until 6.00 and I can't have my own regular and constant routine. Do you have any advice for me to better deal with night shifts and the consequences? How do I sleep well when I need it?
My sleep used to be excellent but It's now pretty bad since two years. I can't study this is my second first grade and I'm going to not pass it again. I do try to take care but It takes time and I don't really know what it causes it but I'm getting mad, sometimes days are nights, nights are days, there was even a time I was transforming myself into a zombie, wandering in the streets at 4 am, so confused and so unstable that I sometimes cried for nothing (crying never happens to me normally). Once or twice I was seeing this road I had to cross and I was telling to myself: "Let's just end this up right here right now, let's just stand on the road so a car will hit me and all of this will finally have an end." So all of you, take care. And if you have a problem, any problem, get rid of it. Don't let it get bigger. It needs more attention than you think.
I use a small white noise box with babbling water noise, like sleeping next to a stream. The little noise box is across the room so the electromagnetic field of its cord is not right next to me. Then when my husband gets up in the night I don't wake up as the babbling water is stable for my brain.
I need to sleep more. But I do enjoy it! I have revamped my entire lifestyle including diet and exercise.
Thank you Jim
I pray first, listen to a very soothing verse of the holy Qur'an suratul Al Rahman 🙏 i sleep like a baby
Dear Jim Kwik thanks a lot for showing me the way
When I go to bed, I daydream myself to sleep. Been doing this for years. I may think about a novel I’m reading (maybe with me as one of the characters?), or a place I’d like to be, or of a way I’d like to be… before I know it, I’m asleep.
listening to rain sounds in youtube helps me get relax,calm and sleep faster
Jim, that's great advice. On my nightstand I also have water. I have my Bible. Before I go to sleep I actually turn off my phone and I go to bed around 8 PM because I am an early riser. I do take a shower for about 30 minutes before falling asleep.
I love this kind of films when I am watching them insted of doing things that film teach...
Thank you. I really like learning from you. You have a great demeanor to teach and inspire people to do better without looking righteous.
I normally just drink water and try to relax before bed, when am really tired I might listen some relaxing frequency sleep audio or nature sleep music.
Start the sleeping rituals always at the same time. Helps A LOT.
Rain sounds, thunder sounds, car riding with rain sounds
before i go to bed i do a skincare and when i'm in a bed i write a journalist or somethinglike body calm. it can be sleeply mind. and when i've finished the journaling i feel there is no any have to thinking therfore i can sleep easily in a min! i'd recommend the journaling writing!🎉
Thank you
I am 49y old and I sleep now for several years around 6h per night. Sometimes 5h and sometimes 7h. 8h sleep is very rare. I feel that 7h is usually enough for me, but because I feel I am sleep deprived I have noticed I am gaining slowly weight and also I am less confident and get irritated under pressure.
The problem is that I work behind computer as compositing artist 8h per day and I really like my job and later after work I go home and watch some tutorials on UA-cam. And this is probably the reason I can't fall asleep as I get too much bright light. Lately I have found that one good way to go to sleep is physical activity before some book reading and cool fresh air in bedroom. Sadly I have to fight with my wife about opening window because she feels constantly cold.
I always sleep late, mostly at 11 pm and wake up at 6 am.
I'm moving house soon and I am definitely going to implement the "no work, no phone zone" in my bedroom. And start read fiction again. Thank you Jim.
Water and a calming painting on the stand
Amazing tê hack brain tips !!
Awesome!
This is something I’ve learned from one of the people I also consider my mentor: Rob Dial. I started taking 2-3 caps of magnesium before sleeping and it definitely helped me get a restful sleep even tho I usually only get 6-7 hrs of sleep.
I’ve also read somewhere that the best time to sleep is around 9pm-4am as it is when our brain recharge best compared to other time.
I love Rob Dial! He’s great.
Your life story so inspiring
Thanks for the tip kinfolk ✊🏿
It’s relaxing to watch a good hallmark movie in the evening before my bedtime!👍
I like the tips on things to have on my night stand, especially the fiction books. I haven’t made much time for those since I got on this personal development journey, I thought it’d be a distraction; but I’d try it out now.
I also wanted to ask what you thought about listening to affirmations as I sleep off? Currently I leave playing an hour and a half sleep affirmation when I go to bed. Is this advisable?
thank you so much you are changing my life with your book. from iran
great vid. I do the water bottle by my bed at night. but additionally, I keep two. I drink one right before getting into bed. then in the am, when that water wants out, it wakes me up.
Falling to sleep in about a minute. What a gift. Hahaha. But having some problems in the morning getting ready. Beside the bed ist just water, light and a book. Before sleeping it helps me reading some light stuff or having a nice chat with my flatmate or girlfriend. Also I open the window for a while to get cold and fresh air.
Thank you ❤
i am doing one thing Jim was mention that was the dark rum . from this i learn to make it hard to stay up so i want to turn off my devices 2 hour before sleeping time and i want to make it easy to go to sleep by make a journal before i go to bed
I've struggled with sleep most of my life. Thank you for your help! 😊
Doing away with caffeine helps for good.
Thanks
Helpfull
Thanks man, you know how to talk quietly to❤