How I FIXED My Terrible Sleep - 10 Habits
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- Опубліковано 16 тра 2024
- Sleep will give you superpowers. It’s the cornerstone of my Blueprint routine, and the most important thing I do every day.
✅ SLEEP CHECKLIST
drive.google.com/file/d/1H8at...
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🧪 WHAT IS BLUEPRINT
I’ve invested millions of dollars building the world’s leading anti-aging protocol, becoming the most measured human in history.
Blueprint is an algorithm, built by science, that takes better care of me than I can myself. And it’s available to you for free.
Check out the Blueprint website for recipes, exercise, and other protocols. Become the next evolution of human.
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Chapters
0:00 - 8 months of perfect sleep
1:04 - 1. Identify as a professional sleeper
1:29 - 2. Consistent bedtime
2:34 - 3. Wind down routine
3:14 - 4. Eat early
4:07 - 5. Avoid stimulants
4:45 - 6. Regulate evening light
5:26 - 7. Temperature control
6:10 - 8. Peaceful environment
5:56 - 9. Morning light
8:52 - 10. Gather data - Наука та технологія
My 10-step sleep checklist: drive.google.com/file/d/1H8atNCEa3DI9c8GBm4wBJUlk69hNs_d6/view?usp=sharing
Got my whoop yesterday and super excited to try this out and see how it affects my sleep score. Thanks for this ❤
Thank you!
It got the same sensors as any modern smart/fitness watch. Whats the benefit?@@nerdclapper1983
Which app do you use to track sleep?
i suppose your blue light blocking glasses block as much as possible without being dark grey sunglasses, right?
when do you start wearing them in the evening? 1 to 2 hours before your sleep time?
Who's watching this from a screen before going to bed 🙋
😂😂😢❤
Yup
Yep 😂😂
Mission failed successfully
Meeeeee
“I, too, enjoy the sunlight” - Bryan Johnson, definitely a human being
says the guy that looks like the White Vision
"The design is very human"
lmao
😂🤖👽
😂😂😂
I don’t get why Bryan gets any hate at all.
He’s literally living his life as an experiment so that we can live a longer healthier life.. Pretty admirable 🤷
Some people will hate on anything lol. But honestly, he has very few haters.
he's just selling his products and dumb people buy them
This is just scratching the surface. Find forbidden sleep secrets ebook, and only then you will realize true power of sleep
WHERE CAN I FIND THAT BOOK ISN’T IT BANNED????
reported you to FBI that book is illegal.
So many likes because of a bot/spam/ad, or is this ebook real?
@@excalibur9545 bots
@@excalibur9545it is real bro
bro definitely wants to live to see landing on mars
lil bro be crazy got that gyatt fr fr
To play GTA 6
@@vImA98135nah to play GTA 7
Me too, and I’m 66.
@@vImA98135 & Half-Life 3...
1. Make sleep your No1 priority
2. Have a consistent bedtime
3. Have a wind down routine. Stop overthinking whilst going to sleep
4. Eat early and avoid big heavy meals before sleep.
5. Avoid stimulants(alcohol or caffeine)
6. Regulate light. Eliminate blue light from screens
7. Maintain ideal temperature
8. Maintain a peaceful sleep environment
9. Light control. Go outside for sunlight after waking up
10. Gathering data for sleep time, quality and exertion
Exactly what I was looking for when clicking on the video, thanks! :)
I can sleep underwater even😅. Raw fermented superfood does wonders in low calorie mode
or watch the video to properly digest the information. ps get checked for ADHD@@tonfilm
I love people like you.
It's too bad UA-cam doesn't allow copying of comment text, but I'm making a screenshot of this. Thanks a lot! 👍🏻
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes, dr.sporessss I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I wish they were readily available in my place.
Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac.
He's constantly talking about killing someone.
He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.
Is he on instagram?
Yes he is. dr.sporessss
Found this at a much-needed time. Thanks, Bryan. I and so many others really appreciate all else that you do for yourself and us.
I love how we have a guy like bryan in this world
He's just a mental patient orthorexic narcissist.......if he didn't have hundreds of millions, then he would just be another pathetic lifestyle youtiber.
In America
@@sl4983 yes bryan is literally a gem in America
Me too!
Indeed
Thanks bryan!! I'm sleeping 25 hours a day now!!!
😂😂😂😂
Still have time to write youtube comments eh? 5/10
@@poxpower iv'e been in a coma for 20 years
he must b a sleepwalker then@@poxpower
You live on Jupiter?
This is so refreshing to see you to prioritize sleep. Most people in my environment are sick with hustle mentality and take pride in sleeping very little. Oftentimes I feel so odd and alone, so thank you for reminding us what's really important
Thank you so much Bryan, watching you live a healthy life makes me think more seriously about my sleep and my whole life in general !
He’s such a good dude. Sharing knowledge that helps everyone
Specially without selling anything to everyone 😅
or read a sleep scientist's book from 2015 which already mentioned these... "why we sleep" by walker
He's a very good marketer /sales guy.
How else do you think he obtained a $750 million dollar net worth? He's playing the long game but make no mistake, he's not sharing this out of the goodness of his own heart. This will be monetized in some way. That's the way these guys think.
@@mevert87 Apparently being rich and kind at the same time is not possible huh?
Well I’m not satisfied till we also get that onlyfans …, for science of course!!!!!!
i literally don't get how this guy gets any haters lmao, hes the only lifestyle youtuber using SCIENCE
Right? Just a bunch of haters.
💯
I agree
Transhumanism is a satanic agenda.
Too much science! /s
You provide so much value for people. Thank you for your hard work.
This is great Bryan. A very simple and doable checklist for us all. Thank you for that
anybody else corrects their posture while watching a Bryan Johnson video ?
Yep... I was slouching until watching this.
lol!
No...because I don't aspire to be a sociopath narcissist......this guy is not an inspiration.....he's practically Dahmer.
Yes I straighten up 😂😂
Jeff Cavaliere posture god
Months ago you inspired me to make sleep my #1 priority and my life has changed for the better.
We love you Bryan! Thanks for what you are doing to help the majority of people in the world.
Thanks for all the free knowledge! People dont realize how valuable this is
Hey Brian, I know people like to dunk on you for being so rigid with your routines but I wanna thank you for motivating me to keep at improving my health. I'm only 31 but I've lived with several chronic conditions that make everyday life pretty exhausting for almost half my life. Been to dozens of doctors over the years and none could help me. But I will not give up trying to heal. Having learned your history I am confident it's also possible for me.
Hey! I dont know your condition/ But pay attention to your nerves system! If you stress out a lot - you need to fix it & become calm. In my opinion a lot of deceases come from stressing out.
He looks like he is getting older
Maybe it’s just because you bought the nonsense they were selling.
I don't understand the hate this guy gets. It's cool that he's willing to do this and share it with the public for free.
Nth is free, it's marketing to just sell his snake oil
I really appreciate the inclusion of free and low cost things that people can do to improve their health.
I love how you added info for helping your children get involved. That is golden. More stuff like that would be great 😃
I respect him for doing all these stuff. Very few people are extreme towards their goals.
You look better and better with time !
He uses more and more filters, makeup, and hair dye with time.
@@scottk1525meeeoooowww
@@scottk1525 , 😅😅😅
@@scottk1525nonsense, hater
@@campersruincod6134 Just statin facts
i actually love how the quality of the videos improve over time, there’s a lot of funny little scenes and the overall camera work is amazing. Improvement is the word that describes better this channel
hey man, just want to say thanks again for still doing these videos. I first saw one of your videos a long while back and it was at a time I was very sick. I have since then continued to watch and have made many health improvements. I hope any reading this has a great day.
Like he’s gonna bother to read this… wake up dude
@@user-ob6fr4gr4cbruh it's just a positive message. Chill. And he might actually spend a bit of time reading messages
Thanks Bryan, sometimes listening to your wise advice I get the feeling that you're like that true friend who tells you the things you need to hear
Keeping a dream diary has improved my sleep quite a lot for me. I go to bed almost excited to wake up in the morning and write down (or type on my phone) what I remember about my dreams.
I really loved this video. The sleep checklist is very helpful. My sleep has improved a lot since I started following you, Bryan. Now, I need to take it to the next level.
i ❤ this video! It was very informative and so much fun to watch. its so helpful to watch your videos when they are woven with humor.
The content and editing is fantastic! Thank you for sharing Bryan, God bless you!
I was waiting for this. My terrible quality of sleep has been plaguing my every day life.
Hi, I just wanted to let you know although this video may seem like it can be beneficial to your sleep and for a lot of people it is. It may also be detrimental to your sleep. Remember sleep is a natural bodily process, when we start putting effort into sleep it actually can hurt it and result in the opposite effect, leading to insomnia stemmed from pressure induced from sleep anxiety. If you are having trouble sleeping it is not due to any of the reasons he has said here. These are things to help sleep QUALITY not sleep onset.
@@jacobtamkin6122exactly! Was thinking the same thing.
I'm excited to get started on this, thank you so much for the schedule document.
I actually love your videos and I love that you are so passionate about genuinely wanting to help others too. Thanks for these tips!
This came at just the right time. Slept so horribly last night I was late to work 😩 ready for a change
Dear mr. Johnson,
your life style and videos are truly inspiring. Obviously, not everyone has the chance to keep up to the same standards as you, indeed you may be the only one to do so. Though I think there is always something to learn from your videos and apply, at least to some extent, to our own lives. I can only say thanks for your positive aims, and send my emotional support for your fight for sustainability. Keep up the great work man.
Bryan, you are such a legend for just continuing to share, thank you dude
For decades, I have been into health, fitness, and trying to extend my longevity. I am disciplined about what I eat, what I put / don't put into my body, fitness, etc. But, the one thing I have never been able to control well is sleep. I think my bad sleep habits largely offset all the good things I do for my health. Thanks to Bryan for sharing this valuable, potentially life-changing information.
what has helped me to sleep as a person who relates to your comment is oats, soaked oats or oatmeal around 3h before sleeping, it helps a lot. Try it out.
@@fiorellalov in what sense? faster sleep in time?
@@Pitt0212 in everything, insomnia, letting you rest well and wake up refreshed, to relax your nervous system and help your brain process emotions while sleeping
@@Pitt0212 yea i also sleep faster
@@fiorellalov are you sure its not placebo?
Bryan cares about my sleep more than I do. And I care about my sleep a lot. Appreciate you!
You have no idea how useful this video is, ive been grinding for my youtube channel and side business and has really impacted my sleep. I will try all these suggestions and report back.
Thanks for sharing all this info for free. You’re going to help a lot of people ❤️
Can we just appreciate all the effort he's doing
I mean I keep my daily habits like cold shower, workout, healthy food. And it consumes a lot of my energy. So I'm impressed by him, keep it up, it's motivating
Bryan’s content is always top shelf! It makes me really consider my sleep hygiene.
What I'm most impressed with now is the quality of the content Bryan is putting out now. I genuinely lolled half way through
Thanks for this useful video! Probably the best advice is to make sleep your number 1 priority. I absolutely agree.
I am very grateful that I can sleep in a good environment, comfortable bed and that I have the opportunity to take a nap in the afternoon.
Love those cheeky clips of you. You're by far one of the most sympathic "gurus" out their in terms of personal development especially for health. Curious to see where this will take us all.
I've been going to bed at 20.30 for the past five months, and waking at six, promptly.
And it's fantastic - I absolutely love the feeling of clarity, and experiencing early morning blue light. Guys, this works.
you are sleeping over 9 hours every night?
Ohh how i wish I could do it
@@michaelgattenseems a bit much isnt it 😅
@@michaelgatten Time in bed doesn't equal to sleep. 9:30 hours in bed can very likely be around 8:30 hours of sleep depending on the individual of course
I feel like youre very important person in human history, thanka for everything you share with us❤
Thanks for putting out a video with all free options first, a nice checklist and that great sense of humour! Also love the fact you, a rich person, feels the need to blend and not have an empty plate. We're all alike.
I was pleasantly surprised by the quality, humility, sincerity and accessibility of this video. Thanks a million.
Amazing Bryan. Ever since I came across your videos, you've had such a positive impact. Thank you for sharing all this:)
Thank you so much for this video. Sleeping between 8 and 9 hours is one of my main priorities, as well. And it has been like that, for the last 30 years.
This is the area where I need to work on the most. My sleep is all over the place and I know it is affecting me in many levels. Very straightforward and doable list of things to improve sleeping. Thanks!
"This is the area where I need to work on the most." You and me both!
Hi Bryan! I absolutely love your videos and how you are trying to help the humankind to live longer, healthier, better. You are like a longevity soulmate for me and I learnt a great deal from you. Thank you for being a pioneer in this movement and giving us all hope! Hugs 🤗
Wifie and I decided to sleep in different beds after 8 years. It was strange at first. But now we both wish we would've done this from the start. Both of us have never slept better!!! Plus the morning "wake up call" I get is extremely nice! ❤
Great way to start the day. She's much happier now that she's well rested.
But doesn’t it hinder romance?
I sleep separately from my husband and we sleep better and like having our own space too.
God I've never been able to meet someone who thinks like this, women just won't entertain sleeping alone....I just can't sleep with someone, do they expect me to just lie there all night pretending to be asleep? Well, believe me they do!!
cant u put the bed next to each other two queen sized ones so u dont have to be seperated
@@sayoriexecutableMy grandparents had twin individual beds but on the same room. It was because he was a dr and would have crazy working hours sometimes. They were married their entire life 🥰 You do need a bigger bedroom tho.
God bless you, Bryan! Thank you so much for sharing!
Nice editing :D
Keep on the good work and thanks for sharing the science with us!
Thanks Bryan! I loved it!
can confirm, since 2020 i've been having the same sleep routine in "perfect" conditions (great air, temperature, no disturbance, nothing to "worry" about) ... i wake up pretty much every single morning around the same time, the difference is only few minutes. I also use earplugs ,to absolutely minimize the possible noise, iphone is on "sleep" mode
I don't know what would happen if I didn't have earplugs
@@sl4983 It's a massive con of city living. I hate wearing earplugs at night, but I practically don't have a choice, but it also makes it possible for me to sleep in a room with fresh air. Sadly, our modern urban life does not prioritise health, but what can you do.
@@YeahWellShutUp You are likely putting yourself at risk of having an intruder come into your room and kill you because you have your ears plugged.
@@marktapley7571 Fortunately, this is an extremely tiny risk where I live 😄
lol in which shithole do you live in?@@marktapley7571
I think that with all of his videos, we can just take little nuggets of information here and there and try to implement it into our lives to improve our selves. This is a good video to take those nuggets.
I love the great work you do.thanks for spreading the valuable info
Hi Bryan, thank you for this great video. I've been trying to up my deep sleep from 30 minutes to 2 hours. I've implemented most of your rules and managed to bring it up to 54 minutes average a day. Recently I implemented caloric restriction after 4PM and having 80% of my calories before 1PM. My deep sleep with this simple changed has been upgraded to 1 hour and 45 minutes on average. Thank you so much for all your free content, it quite literally has changed my ''SAD'' life.
Okay I gotta admit I respect the capacity you're putting into your health and slowing down aging and that you're sharing what you learn with the world. A lot of it is surprisingly simple stuff that can still make a big difference.
Also how you guys tongue in cheek make a drama about bed times is pretty adorable 😂
Just spent 5 nights in rough conditions out in the bush. Sleep was the hardest part of this trip with the sand fleas and crabs crawling all over the place. I told myself I want to master sleep. In ideal conditions and more adverse conditions, it's so vital to function. Awesome to come back to the good ol Internet to see you drop a Master sleep tutorial. I WILL be implementing these! I'm curious how you would respond to sleep in less than ideal conditions, say if you go out camping or something. Thanks for all the amazing information Bryan!
You might have saved my sleep and life, thank you for sharing all this for free!
Great Format on this one Bryan and team!
Thank you, Bryan, for making this video. Thank you for caring, and thank you for encouraging us to become professional sleepers ❤
I see an effort to get close to viewers which I thank, cause at the end of the day the message must reach the target in a comprehensive, warm, joyful way. Really nice, thanks for sharing this information.
The secret of perfect sleep is to have someone besides you who loves, supports you and gives you a loving hug or more before your sleep journey 🤗
I miss my Boobio
I prefer to sleep alone
So good that we're finally getting to that stage in our lives where we're encouraged to improve our health with the most basic/important things
Bryan Johnson, Eddie Abbew..I'm all here for it!
Come on guys, wake the fuck up.
KitKat cereal.
Fucking shit.
Thank you I’m actually suffering with sleep about 3 hours a day
Anxiety (HRV therapy) or diabetes can cause this.
take melatonin 1.5 mg try it than in 30-40 mins max you should feel sleepy. up dose in 1 year to 3 mg or maybe start with 2 , 2.5 or 2.7 or 3 mg if 1.5 mg does not make you drowsy/ sleepy after 30-40 min mark.
its a natural hormone, rhonda patrick takes it
also before sleep i take 4-6 grams of taurine, taurine is also in Bryan johnson's stack it is a protein found in meat and sea shells, and makes your heart better and liver eyes, but also it makes you go down/ sleepy a bit. start with 1 grams first days so you see effect , no harm, just that i always start even with calcium or vitamin c simple supplements, " IF you start something new, I wait"
RSO. Take size of piece of rice b4 bed. You'll sleep.
@@chrisprysok7634a piece of rice?
You may need some sleep help
Thank you Bryan you seriously have changed my life.
Thank you Bryan, These videos are a godsend. Loaded with wisdom and experience and for free. THANK YOU.
My life is a mess and my sleep schedule too…..everyone tells me to improve my sleep schedule….now i just got a wake up call by watching your video…..thanks bryan❤
I sleep 10 hours a night! More energy than ever & 56! Thank you Brian🧘♀️🥰🏄♀️
How do you do it? Sound like a dream to me 🥲
@@N3dita Master Your Sleep with the following protocol:
1. Limit Caffeine so your body wants it in the am.
2. I sleep in cooling sheets with no light or sound except my air purifiers - for the immune system reboot.
3. Patterns- sleep at the same time nightly in cool, healthy air to get DEEP REM.☺️
4. No food hours before sleep so max reboot. Plenty of purified water 💦
5. Positive thoughts. Keep my mind happy before hitting my cooling sheets. So I have mind control through practice. To have happiness hormones Thrive. Take a multi mineral with:
D3
Magnesium Citrate 500mgs
Calcium Citate 1000 mgs.
Opitivite caps for eye health
C ascorabate- spell?
Everything needs to be chill at least a few hours before so our natural sleep rhythms return! You can do it if I can. I also do therapy to keep my mind sharp. I feel ageless- or rather that time is my friend🥰🕰️❤️🙌
@@N3dita hope that makes sense🌺
i sleep an average of 5-6 💀
@@tahmidbhuiyan5591 we need more than 6 hours usually- more for females than men. Can you set a sleep goal for 7 hours?
Best advice Bryan Johnson gave in life. Sleep is trully a superpowerwe all need.
1000% agree that better sleep leads to a better quality of life. Thank you for all the content Bryan!
Sleep is so important. I never had very good sleep, and then after being overseas I developed PTSD. I had to take nyquil to sleep daily.
Nightmares and stress dreams would wake me up about 15-25 times a night. I couldn't function and my health plummeted.
I do several of these things and now only wake up a few times a night - most importantly, catching morning sunlight and evening sunlight helped me fall asleep faster (it used to take hours, sometimes the whole night.)
Of course working through things emotionally helped, but the first step was getting proper light. I only read by candlelight in the evenings, after the sun goes down, NO bright lights. That helped me sleep a but better, THEN I was able to mentally and emotionally cope woth PTSD. NOT the other way around. Now, I'm working on healing my nervous system so I sleep better and experience less to no pain. I'm doing so with only holistic approaches- using food and nutrition, cutting out sugar completely (which is VERY hard, especially since I hate cooking, so i just eat plain borning foods because I don't care too much about the taste).
Anytime I eat sugar, pain comes back, I sleep badly, and my mood plummets which causes flashbacks and everything else. It's important to maintain and build CONSISTENT HABITS.
very nice congratz. Consider also talk therapy with a psycologist , can really do wonders. keep going !
Talk it out, my friend to the south, There is recovery in your words. it is within you and only you to heal yourself. stop negative thoughts by saying,,”Stop It,” each time a negative thought enters your head. It’s best if you say that out loud, it will work if you keep at it.. love and hugs to you. You are worthwhile.
This guy is the dad we didn’t deserve
And he will father millions over the next thousand years
Until he starts taking your blood
Thanks bro, you are amazing for providing this for free. Trully inspiring.
U helped me a lot more than u know.. God bless u Bryan.❤ U just improved my entire life with your video.. I'm from Philippines and almost died of heat exhaustion .. now I saw ur video that u avoid sunlight too from 10-4pm ..I feel safe that u doing it and Im doing it too..I'm not scared anymore . Because you are avoiding sunlight too ..we both doing it now.
1. Prioritize sleep above all else.
2. Have a consistent sleep schedule.
3. Have a wind-down routine, such as reading a book.
4. Eat earlier than you normally would.
5. Avoid stimulants, like alcohol or caffeine.
6. Avoid light during the evening, especially blue light from screens.
7. Maintain an optimal body temperature.
8. Make sure your sleeping environment is peaceful.
9. When you wake up, expose yourself to light. If it's natural sunlight, even better. Basically the inverse of Level 6.
10. (Optional) Track data on your sleep quality.
Do you have any insight for people with life long narcolepsy?
Since sleep is your highest ROI metric, any advice would be greatly appreciated.
The amount of useful and important information along with jokes and memes is f ing awesome. I love it.
Hooked on this guy. Trying to encorporate small tips into my everyday life. Sleep is the hardest for me but going to make it a priority
Potentially having the longest streak of perfect sleep in history for any human is a cold flex
This guy is like a cross between Sheldon Cooper and Kim Kardashian.
agreed
Really appreciate this man's project. Very interesting, thoughtful. Thanks Bryan!
Thank you for sharing your journey and learnings thru the path. Its very caring as you continue to democratize the power of knowledge!!! GOD bless you man
One crucial point he overlooked is that individuals grappling with emotional turmoil often find themselves trapped in overthinking loops. Even if they follow all the suggestions outlined in the video, they may still struggle to fall asleep. This is because, as they lie in bed, their minds become consumed by worries such as financial struggles, work stress, or relationship issues. Unlike those without such burdens, who can easily drift off to sleep, even after enjoying a cup of coffee before bed, those facing emotional challenges find the prospect of a restful night's sleep elusive. Unfortunately, achieving quality sleep isn't a one-size-fits-all endeavor; it's a highly subjective experience with no universal solution.
Journaling may be able to help with this...or something similar with pad and pen.
I understand this dilemma and know others that struggle with this as well. I have found that adding additional wind down time to focus on my thoughts, breathing and positive self talk has helped immensely to quiet the mind and motivate myself in a positive direction. Taking time in the morning for positive self talk and planning the day by approaching difficulties with a problem solving mindset has been very uplifting for me as well. I believe there is a solution to most problems that the mind can solve. Focus on what you can do and find ways to make things happen. Good luck to you. You can do it!
This.. and I dont know how to fix it. Other than fixing my life. But with bad sleep its hard.
Bryan: Eliminate blue light
*instantly turns on eye comfort mode
In general very much want to thank you for taking the time to share advice and best practices you’ve learned from your intense and submerged longevity journey.
Hello Bryan, I really appreciate you sharing all this information. I would like to say to you "Thank you", you will be helping me and I am sure you are helping others to improve the best of us. Greetings from Bolivia.
Blue print Sleep protocol.
1. Make sleep your No1 priority
2. Have a consistent bedtime - 8:30 - 4 AM
3. Have a wind down routine. Stop overthinking. Walk. Book
4. Eat early and avoid big heavy meals before sleep. ( 9 1/2 before ) he probably do the intermittent fasting.
5. Avoid stimulants(alcohol or caffeine)
6. Regulate light. Eliminate blue light from screens. Buy a glass for movies.
7. Maintain ideal temperature- 70-73 F
8. Maintain a peaceful sleep environment. (Sleeping alone 🤔🤨)
9. Light control. Go outside for sunlight after waking up. See the light in the bathroom.
10. Gathering data for sleep time. Samsung or Apple Wacht. Or his whoop band
01:08 ⏰ Consistent bedtime promotes better sleep quality and overall health.
02:34 🌙 Having a wind-down routine prepares the mind for restful sleep.
03:18 🍽 Eating early and avoiding heavy meals before bedtime can improve sleep quality.
04:09 ☕ Avoiding stimulants like alcohol and caffeine contributes to better sleep.
04:48 💡 Regulating evening light exposure helps signal the body for sleep.
05:28 🌡 Maintaining an ideal sleeping temperature enhances sleep quality.
06:12 🏡 Creating a peaceful sleep environment supports healthy sleep habits.
07:52 👫 Considering separate sleeping arrangements can optimize sleep for partners.
07:58 🌞 Exposing oneself to morning light helps regulate the sleep-wake cycle.
08:55 📊 Gathering data on sleep patterns aids in understanding and improving sleep quality.
Wow, didn't know this guy had a UA-cam channel...and that he was this good at it....thanks for sharing!🙏
I really like this video. I think this is his best one. He just looks like a real human being.
I was gonna comment something creative, but nothing came up. So here you go
VOCÊ PODIA COMENTAR "BRYAN=🍷🗿
It’s not often someone writes something like that so you’re creative😂
So then dont comment.
I was looking for a creative/funny comment, but ended up reading yours.
@@vincentgarcia2702 he may do whatever he wanna, Felicia