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!
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.
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.
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.
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.
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.
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.
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. 💯💪🔥
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!
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.
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.
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.
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, 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.
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!!!
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.
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.
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.
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
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
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 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.
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
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.
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.
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.
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
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.
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!
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 :))
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.
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.
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 :)
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.
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)
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.
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.
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.
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
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.
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.
Part Two "Software" is now LIVE! Watch it here: ua-cam.com/video/zoUm_OP9R6A/v-deo.html
sam"matthew walker sleep scientist" ovens
Sam Ovens I would add 1200mg of magnesium (2 capsules). Will change your life.
This doesn't fit the online guru narrative of "sleep is for the weak I grind 23 hours a day look at my Lambo" 😂😂😂
Nope, this comes from people who really own lambos haha.
People who say this are like people who do cocaine and inherited their fathers crappy side business but they won’t tell you that
All for dat peng drip on the ad. Of course
No one actually says that lol
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 !
Hey man could you drop your email/skype/whatsapp? i would like to ask you questions about creating LLC in USA
How’s it going?
@@kiingjoof• business went under, wife left him, took the kids too
Always giving us the stuff we don't even know to ask for! Thanks Sam.
Well said!
What'd you think of part one of this mini-series on sleep? Looking forward to part two? Tell me about it...
Can you make a video about discipline new
Yes, thank you for making this vid! :) I was waiting for you to make a video on how to get better sleep quality for months.
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!
Sam oven has big brain
Great, can you mention the hoaxes? Things you’ve tried that didn’t do anything to increase your sleep score
"Get something like that, Not that cat!" 13:45 for a second I thought damn I need a cat😂😂😂
8:00 PM TO 4:00 AM - Great routine - I get more done between 4:00 AM and 10:00 AM that most people get done all day!
Same! I agree
The way you dissect ideas is quite insane. You provide us with a new perspective every time. Keep up the good work.
Power Matrix - Master The Dark Arts nice channel bro
Thnx Rich!
It is 2 AM here and I'm watching this..
Haha oops ;)
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.
Insane value. Thanks, Sam! Going to start testing out some of these. Can't wait for part 2!
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.
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.
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.
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.
Thank you for bringing something to my attention that I never even considered. Extremely informative as always. Truly appreciated.
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.
Agree!
My business growth almost doubled after I started allowing me to get more sleep.
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. 💯💪🔥
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!
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.
Soundproof room and eight hour of sleep, sounds like heaven........ I have two kids of two and five :-(
I’m doing many of these things already, but you gave me a few new tips. Great video! Cheers!
Synchronicity !!! I started planning my sound proofing project few weeks ago.
"that's not sleep, that's just 'bedtime' " - lol, love that. Thanks so much for this vid Sam, great stuff. Can't wait for part 3!
Agreed!
Thank you Sam for putting this together.
I thought I had my sleep sorted but there is clearly so much more to consider to help make me a better me. Thanks
Great job Sam, perfect timing for me. One thing I would like to add is the importance of scents, such as essential oils to relax
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.
Ahh I needed these tips and a reminder of the importance of sleep! Really like your accent! 😊
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.
Thanks a lot Sam!
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, 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.
Sam the type of guy to have an Oura ring as an engagement ring
Hahahaha
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!!!
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.
Great video! Very useful, keep going to part 3! :)
You always know what we need in life! You're a legend!!
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.
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.
Thanks for this. This information is great.
Very insightful Sam - funny how these simple minute things can affect how we sleep and overall perform
Are used to think your videos are so boring, because I was so ignorant, thank you for your value
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
I love you.
I'm speechless
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
Thanks Sam I adore you, you helped me so much with my life and business. You talk a lot about documentaries you watch
Can you recommend some ?
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
Another great video! Takes well-being to the next level. Thanks Sam. :-)
Love this Sam
Love it. Please keep doing health optimation videos.
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.
Just subscribed. Love your stuff. Also air filter can make a big difference. Thanks. Good content.
Thank you Sam, great actionable info. I would add stopping caffeine at noon. The half life is 5-6hrs
Graet video. I use a weighted blanket and it helps me get to sleep faster. Great suggestions.
First heard that from Mike Cernovich.
I don’t understand why this channel hasn’t blown up yet
Cause it's too real. Pure distilled knowledge.
because most people are not ready for this kind of real and condense info, also they are too impatient
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
great comment!!
"Isn't sleeping for losers?" Sam Ovens again proves he's one of the most sincere, rigorous, and interesting thinkers posting content on UA-cam.
Exactly!
What I like about this principle is that, it is accessible to anyone around the world plus minus the variables
Getting restful sleep is so important. Reminds me of Arianna Huffington’s book 
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.
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.
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.
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
Thanks Sam!
Why was the cat sat like a human 😂😂😂
Great video! Makes 100% sense now why we struggle shutting off ... its because our computers are in our room!
Oura should add an additional sleep quality level to its original 0 to 100 Score and call it "Sam Ovens".
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.
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!
I just love his accent I hope he is going to make videos like this again+
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 :))
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.
Awesome video
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.
13:39 Thats impressive u think abut this possibility. Very nice
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 :)
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.
Great video Sam
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.
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)
YOU ARE THE BEST
Great topic! Hello Sam ! Will you please consider making a video about what you are very passionate about and if your passions have changed?
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.
Thank you ~
Great video. Is the square light above your bed anything special and what is your opinion on the use of alarms?
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!
I've been looking for an electronic type blinds that I can open or close with a remote. Would you be able to recommend me something?
@@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.
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.
More radiation.. Great way to screw up your sleep and your whole body.
@@markosswald7041 you can put it in airplane mode (zero radiation)
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
Amazing!
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.
Before figuring out how to sound proof a room, I recommend using ear plugs. Good when traveling, too.
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.
Awesome tips. Thanks Sam.
I have a problem with eating late at night, cuz I don't enjoy going to sleep hungry. Any tips for that?
The smells of lavender seem to help a lot of people to fall asleep faster. Thanks for the vid.
Now I understand why I don't sleep well when I get hot. My dreams are also more vivid and disturbing when I get hot.
33:40 Thank you Sam!
can you take a video going over your library and the most interesting books you've read
(such as the books in your bedroom)