Name: How I FIXED My Terrible Sleep - 10 Habits
Uploaded: 2026-03-24T11:28:05.000Z
Duration: 10 min 12 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

To-infinitive

Hi friends, today I'm going to share with you 10 things that are going to change your life.

Past simple

The superlative

I just logged what is potentially the best sleep score in human history: 8 months of perfect sleep.

Sleep is the most important thing a human does on a daily basis.

I'm going to share with you what I did to achieve that perfect sleep score.

They do not require $2 million a year, and

I'm going to give them to you for free today.

Alright, what I've done to make this easy for you is I've listed out the 10 levels and 7 days of the week.

So tape this on the bathroom mirror or in your bedroom and put a star by each day you accomplish the task.

When you achieve level 10, send me a note and tell me you've become a professional sleeper.

Now, I know that sleep doesn't solve all things, but

it helps me feel well enough and full of energy that I want to do everything else that's good for me.

Alright, number one is identify as a professional sleeper.

Currently, grind culture is the dominant way of understanding sleep, which is you don't need a lot of it, and

The wise thing to do is to make sleep your number one priority.

You will feel better, you will look better, and everything in life will be easier.

Level two is to have a consistent bedtime.

This is really important because you're telling your body, "We do sleep at this time every day." So you can make adjustments in your life: have dinner earlier, plan earlier, put it on your schedule.

Think of this as your most important meeting of the day.

When you show up to work on time or have meetings with your friends, if you're even 5 minutes late, you apologize.

Don't disappoint yourself and show up on time.

In my family, when bedtime arrives, Talmudge and I will stop whatever we're doing and run to our bedtimes.

It's funny because we're saying to each other, "We respect bedtime in this family.

We know we're going to be better family members with each other if we get our sleep." For my bedtime, I've chosen 8:30.

I love the morning time, especially the 4 hours of time I have all by myself.

No one's calling me, no one's messaging me.

I have it all to myself, so I really like to go to bed at 8:30, and

If you're a night owl and you prefer to go to bed later, that's okay.

Just choose your bedtime and be consistent.

I know from personal experience that when I go to bed and I'm thinking about the day's problems or some opportunity, anything that's on my mind, if my head hits a pillow all night long, I'll just think about it.

So what I do now is sleep, Brian, enters the equation 30 to 60 minutes before bedtime.

And if an incoming thought says, "Oh, you should be worried about this," or "You should think about that," sleep, Brian says, "Thank you for the suggestion.

Sleep mode is now engaged." So I would encourage you: create a ritual, read a book, go for a walk, do some favorite hobby, but

avoid screens and avoid anything that's going to get you aroused.

I know this because I tried hundreds of experiments with food types and eating times, and

I found that I slept the best with blueprint food and my last meal of the day at 11:00 a.m.

Now, this does not mean that you need to eat at 11:00 a.m. as well.

What this means is it's an invitation for you to try to explore eating earlier and also trying to avoid big, heavy meals at the end of the day that could really be having a negative effect on your sleep.

When I go out for social events, I will eat something.

Sometimes I try to find a light food like steamed vegetables or something like that because having a plate in front of me with food makes everyone feel comfortable.

If I don't have it, then everyone's like, "Why are you not eating?" And it's a whole thing.

So I really try to blend in to avoid creating chaos in social situations.

Alright, level five is hopefully an obvious one.

You want to avoid stimulants or anything that's going to disrupt your sleep.

I know personally, if I drink any alcohol in the latter part of the day, my deep sleep is going to be about 80% less.

We metabolize caffeine at different speeds, but I've stopped all caffeine as well.

It really has helped me improve my sleep.

So just for you to consider that these things may potentially be degrading your value, your quality of sleep, and

to be mindful of what you consume and when you consume it.

Level six is regulate light in the evening.

So a few things for you to keep in mind is I have an app on my computer, Flux, F-L-U-X.

It eliminates blue light from the screen.

Two is if I'm watching a movie with friends, I'll put on a pair of blue light-blocking glasses.

My room is entirely blacked out with curtains, and if I'm traveling, I will wear a mask.

And so you're trying to avoid light that is going to otherwise disrupt your sleep and just be mindful.

Probably the most important thing here is just try to eliminate screens in that downtime before bed.

Level seven is to maintain an ideal temperature for your sleep.

Now, I think Goldilocks got this right: not too hot, not too cold.

You, of course, we can say specific numbers, but everyone's different.

And so more important is either it being too hot or too cold is going to create suboptimal sleep.

And there's also considerations with a partner and other members in the family.

So just be mindful that you don't want to be in either one of the extremes.

So for my own personal temperature control, I use an eight sleep mattress, and

during my deep sleep, it's down to 71 Fahrenheit, and then during my REM, it's up to 73.

Consider changing your thermostat or aircon settings, experimenting with different types of bedding, and

Level eight is creating a peaceful sleep environment for you, for your family, for your children.

If I could travel back in time, I would sit everyone down and say, "We are a sleep family, and

We never wake anyone up unless we feel like our life is being threatened." You're doing them a favor, and

you're setting them up with good habits that will endure throughout their life.

she was more than willing to say, "I understand your bedtime is at 8:30, so after 8:30, I will make sure they're in there, in the home, in their kettles." Very considerate.

So you can do things with neighbors, with partners, with friends.

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How I FIXED My Terrible Sleep - 10 Habits

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