المدة الزمنية 6:34

The Night Routine that Transformed my Sleep

بواسطة What I've Learned

290 594 مشاهدة

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تم نشره في 2022/09/11

Go to https://DrinkLMNT.com/WhatIveLearned to get a free sampler pack with any purchase! ▲NEWSLETTER: https://josepheverettwil.substack.com/ NAVIGATION 00:00 - Why I got a magic sleep ring 00:44 - [1] Light Position 1:14 - [2,3,4,5,6] Five things I usually take at night 2:35 - [7][8] Hot bath & Stretch 3:40 - [9] DON’T EAT too late 4:06 - [10] Temperature 4:40 - [11][12] Air Quality, Mouth Breathing & Tape 5:30 - [13][14] Weighted blanket, Pillow 5:53 - Electrolytes ChiliPad: If you're interested, you can use my link: https://trk.chilisleep.com/aff_c?offer_id=2&aff_id=2770 and for the time being everything is 25% OFF. The OOLER is the model I use. To be honest, it's probably not powerful enough to replace an AC, but I like the extra control I get with it. In particular, I like how you can mimic a more "natural" bed time temperature by setting the the pad to get colder until the middle of the night and then get warm in the morning to wake you up. Light (and the lack of it) is a very important cue for our wake cycles, but so is temperature. Some people were asking for links. Here are amazon affiliate links if you'd like to support the channel: ・L-Theanine: I usually go with this one https://amzn.to/3SaRUmv or this one https://amzn.to/3SaRUmv . IIRC Suntheanine is what has been tested quite a lot but Jarrow formulas is quite reliable in general. ・Tart Cherry Juice: This seems to be the best per fl Oz on the American Amazon: https://amzn.to/3UpyjkK (The one in the video is based in Japan) ・Magnesium: Threonate, Bisglycinate and Citrate are the forms to go for. https://amzn.to/3LimcBG , https://amzn.to/3S6dTv8 , https://amzn.to/3BheqUd ・Collagen Powder: This is the brand I use in Japan: https://amzn.to/3BheqUd 10 grams contains 1.8g of glycine. ・Air Purifier: What you want in an air purifier is a good CADR (Clean Air Delivery Rate) One evaluation comparing several brands found Blue Air's air purifier to be much better in terms of CADR. (Side note: Dyson sucks apparently) What you see in the video is not actually a blue air because the blue air I got is too big for my small bedroom. https://amzn.to/3DvOdUI ・Mouth tape: I've seen some expensive mouth taping products in Japan but IMO you don't need anything like that, just get some cheap micropore tape: https://amzn.to/3disJjj RE: Mouth taping. Honestly this really helps with my sleep (or should I say NOT taping really screws with my sleep). Not going to lie, over the 5 years of doing this, more than once I have had a nightmare of suffocating which woke me up and had me rip off the tape but I'm still here. A properly working human body should wake up when it detects insufficient air flow rather than just letting you die. You might want to just use strips of tape in a way that your lips are held together, but can otherwise breathe through the mouth if necessary. Actually I'm pretty sure my sleep is better when I completely seal my mouth, but I usually make two strips so there can be a slight slit in the center to breathe through in case my nose stuffs up in the middle of the night for some reason. It's not good to tape your mouth if you've been drinking or ate too much. See more here: /watch/YApRm9nxwgwxR ▲Patreon: https://patreon.com/WILearned ▲Twitter: https://twitter.com/jeverettlearned ▲IG: https://www.instagram.com/jeverett.whativelearned/ ▼Newsletter signup: https://mailchi.mp/a58275fd1906/josepheverettwil For business inquiries: Joseph.Everett.Wil@gmail.com

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تعليقات - 1067

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@WhatIveLearnedمنذ 2 سنوات Go to to get a free sampler pack with any purchase! 71
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@die90x24منذ 2 سنوات This guy does more with his night routine than I do with my life 812
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@mokshalani8414منذ 2 سنوات Guys, I watched this guy go from never ever showing his face in a single video to him being comfortable enough to let someone take shots of him in the bathtub
I f*kin love it 449
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@MrSphericalمنذ 2 سنوات Love the style. There’s something Film Booth about it, and it works well. Nicely mixing entertainment in a way few educational creators do
d="hidden2" class="buttons">And of course thanks for the educational pointers. Take on mouth sounds.. interesting ....وسعت 96
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@wronglyrightمنذ 2 سنوات I think I just need to stop playing on my phone, but I just can't- 20
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@DecemberGalaxy0منذ 2 سنوات man the production effort is really showing in this vid, you dont have to overwork yourself with that though, precious info is what you're always consistent with 1758
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@thepianoaddictمنذ 2 سنوات Great points. Just another tip for people trying to improve their sleep (this actually goes for anything you want to improve). Pick one or two points that id="hidden4" class="buttons"> will have the biggest effect first, and focus on those. Changing up too much at once can be overwhelming and stressfull. For most people nowadays, the best thing they can do for their sleep is regularity. Same bedtime and wake time each day, even on weekends! Once you have formed a new habit, it will be easier to add another one as opposed to implementing everything at the same time. ....وسعت 391
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@tmdslsمنذ 2 سنوات This is my favorite YouTube channel, simply because I’m a very habit oriented person, and this is a very habit oriented channel that delivers quick and easy steps for practical day to day use. I’ve been watching these videos since 2017 and can’t get enough. I enjoy the playful production too. You’ve come a long way and it’s obvious that you’re always trying to find out how to make your videos more interactive. ....وسعت 144
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@CandorHispanusمنذ 2 سنوات 1. turn off overhead lights, keep lights dim and below eye level
2. L-theanine
3. tart cherry juice
4. magnesium />5. chamomile tea
6. glycine
7. hot bath (or: body temperature needs to drop -2 F)
8. (back) stretches
9. don't eat too late (3+ hours before bed)
10. keep room temperature at 18 C / 64.4 F
11. air quality and right humidity levels
12. tape mouth (avoid mouthbreathing)
13. weighted blanket
14. no pillow ....وسعت 69
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@Chiffonkekمنذ 2 سنوات Saw a comment about focusing on the 1 or 2 points in this video that affect your sleep the most. Alternatively, you can also pick 1-2 points that are the id="hidden7" class="buttons"> most actionable for you to get a head start. Whether or not it works, starting and actually doing something will propel you to continue trying because it's likely that most of you will forget about this video's existence in a few days. Wish you guys all the best! ....وسعت 11
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@DerekBlaisمنذ 2 سنوات One things I would have added: intense anabolic mid day exercise, ideally outside in the sun. After a few hours of splitting wood, I can fall asleep in a patch of gravel in the rain. 42
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@GertuCapurمنذ 2 سنوات Been watch you for years and after watching this it struck me how far you’ve progressed in your video making skills and production quality. Amazing. 72
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@FredLimestoneمنذ 2 سنوات You can get Magnesium easily from your diet , it's better to get minerals from food sources if possible 7
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@richardschwarz7907منذ 2 سنوات This channel is getting better everyday. Following for 5 years now I have seen its evolution and improved my life in a huge way 2
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@RYXPfanمنذ 2 سنوات This was the first video I'd seen from this channel and I was blown away by how funny the guy could make explaining these simple things. It was made id="hidden9" class="buttons"> twice as funny by the fact that he kept a straight expression the whole time ....وسعت 5
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@ShrubReaperمنذ 2 سنوات This style of videos is pretty damn fun, I gotta say 11
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@BarkelsLiftsمنذ 2 سنوات been watching this channel for years now. my man manage to increase production quality and reduce video length by a quarter. killing it! 1
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@colegmfunkمنذ 2 سنوات With you being a fan of Huberman I’m surprised you didn’t mention getting morning sunlight - that seemed to have a large impact on my sleep. 71
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@CashisKingtruckingمنذ 2 سنوات Thank you for this video. Been trying to work on my sleep and this is very helpful. I keep most of the papers from sleep studies I read in my refrigerator as well. 7
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@lucasamadordeoliveira7479منذ 2 سنوات The movie references in this one are amazing 7
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@JordanPayneLVمنذ 2 سنوات The editing in this video is incredible, lots of planning and work behind this 5
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@yuli1970منذ 2 سنوات Also make your bedroom as dark as possible no matter the time of day! I am extremely sensitive to light when sleeping and would wake up way before my desired id="hidden11" class="buttons"> time just because it started becoming bright outside. Once I put a blackout curtain and a shutter under it, I started sleeping so much better ....وسعت 24
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@oilybrakesمنذ 2 سنوات So, what happens if you take this cocktail for a while and then just don't take it for a few days abruptly? Will you sleep significantly worse? Maybe id="hidden12" class="buttons"> not being able to fall asleep for a day?
But, man, sorr, but that's getting almost comically complicated just to get to bed. ....وسعت 371
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@sachiperezمنذ 2 سنوات I bet you momentarily questioned your life choices/path when you were laying in bed surrounded by all those junk food crumbs just for a video shot! Thanks id="hidden13" class="buttons"> for your excellent content and all the effort you put in. The question is answered: You have chosen the right path! ....وسعت 45
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@megs348منذ 2 سنوات We're starting to see this guy's face a lot more. 19
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@jmoldiمنذ 2 سنوات Loved the timing and the transitions. The video was really entertaining :) 9
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@valentine8161منذ 2 سنوات As far as body temperature goes I personally find that sleeping without clothes is the best 0 cost solution to keeping cool. So much so that even during id="hidden14" class="buttons"> summer heat I get sleep that I would describe as acceptable to get through the day just fine. Sure I'll need 8 or 9 hours on those nights if I was active during the previous day but still, no mid night interruptions, no trying to get certain parts of the body "the right temperature". ....وسعت 61
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@aimanrazaمنذ 2 سنوات Production quality is awesomeeee! Keep up the great work!! I've been watching your channel for a while now and your videos are always so well thought out and informative 2
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@humblerojo6300منذ 2 سنوات Wearing noise cancelling headphones with white noise is an absolute game changer! Also, you can wear a special chin strap to keep your mouth closed as id="hidden16" class="buttons"> well. Sleeping in a form fitting recliner (lower back support) was another game changer.
Getting to bed at the same time every night and not using an alarm is one of the most important and easy to control aspects to getting full, deep sleep cycles every night which is key for having complete muscle/joint recovery. Eventually you can begin to wake every morning as soon as the sun peaks over the horizon.
Also, getting 15+ minutes of direct sun exposure first thing in the morning helps with circadian rhythm and melatonin production. Red light devices may be a substitute for some. ....وسعت 1
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@willemme758منذ 2 سنوات Great tips, probably very helpful for people with sleep issues. However for people who already sleep ok I find it a bit wastefull to consume so much energy id="hidden17" class="buttons"> for heating a bath and cooling a room. Maybe all luxuries aren't always necessary.
Ps. Found the production value very high and entertaining to watch ....وسعت 21
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@Crambullمنذ 2 سنوات Masterful editing in this one. Really liked the flow and style of this video. Keep it up. 3
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@tshirtfactory07منذ 2 سنوات Amazing production value!!!! Ive followed you for years and im ALWAYS stoked to see a new upload. this was over the top. Well done, sir 1
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@thalesspinolafernandes2204منذ 2 سنوات You've inovated so much in your video style with this one. I'm all here for it!! 1
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@TheDoomerGoGetterمنذ 2 سنوات I been tracking my sleep these last few days, most days it's way less than 8 hours which I feel plays a role in why I've felt so depressed lately, id="hidden18" class="buttons"> I'm documenting my day to day life and habits I do and posting it on YouTube to see if I can cure my depression or if I'm stuck feeling this way forever, if I'm able to cure it, I know that will be motivation for others ....وسعت 22
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@FrostDriveمنذ 2 سنوات Wow, the writing, planning and editing on this video is NEXT LEVEL!! WHat a step up this was so awesome to watch!! 1
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@lazerusmfhمنذ 2 سنوات 10 years ago I built a chill pad using a water fountain chiller I found in the trash. I built my own heat exchanger out of copper and used a Wi-Fi enabled id="hidden19" class="buttons"> thermostat for temp control.
It still works to this day and it will happily chill to 50F and freeze you out.
Those chill pads are amazing for hot sleepers like me. ....وسعت
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@anarcho-catastrophistمنذ 2 سنوات Won't all this optimization reduce your "sleeping conditions tolerance" making you unable to sleep in conditions you could before in the long run? 7
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@JD..........منذ 2 سنوات DUDE. You and your team are really upping the quality, and taking cool new directions.
Fully endorsed, as a long time fan of your more straightforward videos of the past.
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@Weirduniverse2منذ 2 سنوات can confirm - late evening stretches or yoga are great for improving sleep. 2
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@pyroromancerمنذ 2 سنوات weighted blanket is great.
i have a heavy geese down comforter that keeps cool until im comfortably asleep then keeps me warm for the rest of the night. It's also "re-assuringly" heavy
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@georgecataloni4720منذ 2 سنوات I think that weighted blanket does more for you than just being heavy. It appears to be made of a cooler material, something like silk or polyester, instead id="hidden23" class="buttons"> of the typical cotton you'd find on the underside of most blankets. Ever since I've been sleeping with my blanket upside-down, I find temperature regulation to be much easier. ....وسعت
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@jerry7253منذ 2 سنوات Me when WIL’s new video is less than 10 mins : 10
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@Droid3455العام الماضي Tbf, I've noticed a significant improvement in my sleep quality by not eating late at night, exercising regularly, and changing my sleeping position. id="hidden24" class="buttons"> However, since I've returned to college and found myself sleeping less than normal, I'm considering trying out chamomile tea and supplements, thanks!
Edit: I tried chamomile tea and literally couldn't sleep because I was getting hypnic jerks and constant sleep paralysis with headaches ....وسعت 4
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@mrshmanckles1463منذ 2 سنوات Not worrying about sleep has helped more than anything else I have tried besides benzodiazapin and I have had a life long struggle with sleep.
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@user-ny7ku8op7pمنذ 2 سنوات nice video bro, been using a lot of these supplements/methods already myself so it's nice to see confirmation and learn a couple new things 2
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@mehrajm4557منذ 2 سنوات You put so much effort into these videos recently. Production wise. Beautiful! 1
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@philippebarillecavalier9275منذ 2 سنوات Lavender helps a lot. Essential oil diffuser with lavender. Lavender herbal tea in the evening if the mind in very active. Also. Lavender scented lip balm before sleep.
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@etzaliYTمنذ 2 سنوات That "What's in the box?" while pointing a gun and smiling was probably the funniest thing I've seen on this channel 1
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@jamescollins2638منذ 2 سنوات I have been drinking reishi tea every night before sleep for the last few weeks and it had improved my sleep quality so much. Highly recommend to everyone reading!
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@jiisokyunمنذ 2 سنوات Hey, since I saw your last video on Magnesium deficiency, I've been integrating more nuts into my diet and it significantly improved my sleep time from 3 hours a day to 5 hours a day.
Thanks a lot. 1
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@sm753منذ 2 سنوات 3M "transpore" tape. Just a small strip is needed to keep my mouth closed at night. I started using it after I got a mouthguard from my dentist, id="hidden28" class="buttons"> I wasn't able to keep my mouth closed while wearing it. Works great. ....وسعت
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@ElsaRhaeمنذ 2 سنوات It’s been fun seeing you in videos! Another great one. Thanks!! 2
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@SeonasStudioمنذ 2 سنوات Timely video considering I only got 4 hours sleep last night and feel like warmed up death today. Gonna try some of your routine for a while. 2
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@flipsterrمنذ 2 سنوات Love the videos.
Just not so much the clickbait titles. We know you make the best videos on YouTube ❤️ 3
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@stefandomagalski3722منذ 2 سنوات Drinking my chamomile tea! I also make and take a Passion Flower tincture before bed. It helps. Also a short 5-15 min meditation sesh can help with great sleep. Sweet dreams y'all
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@SToNeOwNzمنذ 2 سنوات An extra titbit is that you can add the l-theanine to your tea, it adds a soft sweetness and umami flavour, it readily mixes into hot water and suffers id="hidden30" class="buttons"> no damage by doing so.
Also Magnesium Bisglycinate can be a cheaper alternative if the M-threonate is too pricey and also gives you some glycine, just makes sure that you match the mineral dosage if following a regiment as the glycine makes up most of the mass. ....وسعت
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@dgh5223العام الماضي A couple hours before bed, we sit on couch and I dim lights. I’ve read how homemade buttery salted popcorn helps you sleep and sure enough it does. I take Calm magnesium gummies and that helps too.
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@TeflonBubbaمنذ 2 سنوات WIL, what factors help you decide WHEN to take Tart Cherry Juice?
TY Keep up the great work!
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@LeoSkyroمنذ 2 سنوات Using that special tape over my mouth has given me a significant improvement in my sleep quality
I've ordered some magnesium and zinc the other day, might get some camomille too
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@ryancxeمنذ 2 سنوات Your videos have been so impressive lately! You inspire me <3 18
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@Maleryمنذ 2 سنوات Taking collagen at night with my magnesium, and adding electrolytes, has helped my sleep noticably.
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@emericp-k6473منذ 2 سنوات Bro your videos are getting better every time and we can feel your confidence growing!
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@unreactiveمنذ 2 سنوات Dr Huberman claimed that you can easily build up a tolerance to glycine if you take it daily. That's why I only take it when I'm about to have id="hidden33" class="buttons"> insufficient sleep duration and need to be fresh in the morning. I couldn't find a research reference tho.
Taking melatonin daily is also not recommended.
Cool video! ....وسعت 1
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@slimostمنذ 2 سنوات Loving the production qulaity! looks great!
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@drapesmatchrugمنذ 2 سنوات I started taking ionic magnesium chloride (liquid) a couple weeks ago and its helped me sooo much. I sleep hard and i only wake up 1 time to go the bathroom id="hidden34" class="buttons"> (sometimes i dont wake up at all). No sleep-hangovers too. The only drawback is the taste, it doesnt taste appetizing. I bought mine online from keto chow. Its cheap, 21$ for around 2 month supply. I highly recommend magnesium ....وسعت
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@alitaha2278منذ 2 سنوات When I got an CPAP machine to treat my sleep apnea, my whole life changed 2
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@max_ch3منذ 2 سنوات I follow your media for probably past 3-5 years and great to see how your chanel has evolved inot something fantastiq. Great job
btw. my sleep cocktail is 3 shots of whiskey
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@Biztalkcontrolcenterمنذ 2 سنوات loved it man!! i loved ur fasting video..
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@MAlzandaniمنذ 2 سنوات WOW, amazing video. I've been following this channel since the beginning.. Awesome work
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@matthewmurdoch6932منذ 2 سنوات If nothing else, I gotta say I'm impressed that you came up with roughly 12+ sleep tips that I hadn't heard myriad times before. Aces 1
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@the_immigrant__منذ 2 سنوات Love the video, what ring did you use? I have been in between getting Oura ring or Circular Ring
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@chanceschimel5675منذ 2 سنوات I love the high production value, paired with the quick pace bullets of information. Informative and not the least bit boring. Thx 45
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@mrdomino1881منذ 2 سنوات Always looking forward to your videos!
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@nolan659منذ 2 سنوات Hey do you still provide any citation to the information you provide? It seems like your blog doesn't cover newer topics. t's a great video and left me hungry to read more on the subject!
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@davidzemog1980منذ 2 سنوات Hi,
Where can I get the ring?
Could you please share the link?
Thank you.
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@thesuperiorbench6307منذ 2 سنوات This vid is mad, my sleep has been shite for the last year so imma implement some of this stuff into my routine :) 2
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@ranjan_vمنذ 2 سنوات Loved the effort you have put in shooting this, Whats is the boxxxxxxx!
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@KeithTheKing67منذ 2 سنوات Man, I've been watching ( and LOVing) your content for years, and wow this is amazing. It's extremely engaging, funny, wastes zero time, and yet id="hidden37" class="buttons"> is still extremely informative. I truly love what you're doing here on YouTube, and look forward to whatever it is you might make next. ....وسعت 16
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@blakecarterpianoمنذ 2 سنوات I'm really digging this new style! 1
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@brandonestrada2791منذ 2 سنوات Loved the new video theatrics! Also I’ve always wanted you to do a deep dive video on the scientific benefit of psychedelics and also the benefits of fasting on helping with cancer
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@mokoloko2284منذ 2 سنوات I have question not related to this topic.
When you fast for a prolonged time, do you consume bullet Proof coffee?
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@jake.larsenمنذ 2 سنوات Have you ever tried a nose strip instead of taping your mouth? I've been doing the nose strip for 2 weeks and I'm noticing a fairly large improvement. YMMV though, I have a pretty deviated septum 1
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@Klimesek1992منذ 2 سنوات Does getting enough of sun light during the day help? And what about going sleep And wake up at same hour?
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@rami4294منذ 2 سنوات Now let's see Paul Allen's sleep routine 3
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@Nenainefableمنذ 2 سنوات I think, this is probably your best video ever! hahaha! How I enjoyed your cinematographic tricks!!
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@umbrahمنذ 2 سنوات just bought myself an Oura ring and I love this thing, just kinda gets in the way when I weightlift.
Thanks for all the suggestions!
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@TheFluffyDuckمنذ 2 سنوات After this routine did you also manage to return those video tapes or get a booking at Dorsia?
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@tripperdanمنذ 2 سنوات excellent work and a fun video to watch! As I've gotten older I've come to realized how critical sleep is and how I need to focus on optimizing it as much as possible
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@Gamerillionمنذ 2 سنوات the editing and production of this video is your best yet, love all the references and props
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@juru6887منذ 2 سنوات Add elevating your legs/knees and yoga nidra to this list as well. 17
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@Slanderbotمنذ 2 سنوات This may seen excessive to some. However, sleep is one of the largest factors in quality of life. So adjusting lifestyle to optimize sleep is a worthwhile id="hidden41" class="buttons"> investment. A vast majority of people suffer b/c of poor sleep, and it affects all aspects of their life. If your body cannot recover, then it cannot function at a high level. ....وسعت 2
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@petrus9منذ 2 سنوات Awesome video! Really glad for you and how far this channel has become. Thanks for sharing your knowledge with us. Cheers!
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@chrisgorsuch7878العام الماضي What did you squirt in the tea? I think i missed one of the supplements. Can someone list them?
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@1991zawمنذ 2 سنوات Yo I can see all the hard work You put into this video! Great video with quality information. The fast pace combined with all the visual effects were a id="hidden42" class="buttons"> little distracting which made it hard to fallow. Try slowing down the pace of the video and add a recap at the end. Great video and can't wait to see your next one. ....وسعت
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@Claframbمنذ 2 سنوات Man has an 8 hour routine to fall asleep 2
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@johnreckerمنذ 2 سنوات Love this new approach to your videos! Great editing too! 7
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@wshcc1156منذ 2 سنوات the humor in this vid makes it 10x better fr
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@niksweeney5859قبل 9 أشهر Did someone have fun making this video? I know I had fun watching it :D keep up the amazing work!
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@BoHughمنذ 2 سنوات What ring is he using to track his sleep? 2