How I learned to sleep better and longer - The 90 Minute Rule
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- čas přidán 17. 04. 2020
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This video is about how I learned to sleep better and longer using the 90 minute rule. In this video Nick Littlehales talks about how to improve sleep and I detail how his book Sleep: The myth of 8 hours helped me overcome my maintenance insomnia. Topics like chronotype, circadian rhythms, and sleep cycles are covered in this video. Hopefully you productivity seekers and get some sleep benefits from the information in this video to help you sleep better and longer.
Have a great week guys! Cheers.
If you're looking to find your own copy of Sleep by Nick Littlehales -- here is a link! amzn.to/3ewXxIK
Happy reading!
Goal Guys can you please do an update on this after lockdown to see if your sleep improved in the long term? Thank you 😊
Thank you for this. Same thing happens to me, it's so discouraging. I've found sugar & alcohol make it worse. I slept the best when I went to a plant based diet & did meditation before bed. God bless you!!!!
I reccomend working out before sleep
@@rubenjames8345 without eating after working out?
Disappointing. No real play book given on how you got to 9 hrs of sleep a lot more.
*Sleep is the most underrated health supplement.*
*good amount of sleep
Very true!
No one like this comment. It has 420 likes.
For those who sleep well say this but for those of us who suffer with sleep deprivation all we want is sleep
This works for me. I will read a manga or a book for 30 min to an hour before bedtime. When I am in bed, I try to retell myself the whole story of the manga in my own. Surprisingly, I can never finish, I fall asleep before I can complete. However, my strict scheduling of my life, exercise and diet also play an important part. Take care of yourself, bro.
That's a really interesting exercise!
Love that idea
That's a great approach.
That’s a solid idea!! I don’t have too much trouble falling asleep, but staying asleep actually.
Great idea?
What helped me:
- Quit all caffeine/alcohol/sugar -- Only 1 coffee in the morning can make me sleep less deep.. After i quitted this dreams came back and slept much deeper.
- Get rid of cortisol in the blood. The stress hormone cortisol is what gets your heart rate up when you wake up. You can break cortisol down with exercise.
- Eliminate all lighting in your room.
zero lights!?
Jan Andhisfiets Nice! Reducing my caffeine intake seemed to help a ton for me as well. I don’t eat a lot of sugar, and my alcohol intake is pretty moderate as well, so I’d be curious if reducing those would make a difference.
@@GoalGuys I'm no doctor, if you have serious sleep problems, I suggest you to consult one. Caffeine seriously hurts sleep, one little one in the morning won't hurt anyway. Sport, lots of it before a shower, dinner, then directly to bed. You'll sleep as you've never had before. Regularity is important too. You talk about having breakfast if you can't sleeping. Second point: breakfast wakes you up, badly, you cannot sleep after it, as you think. Also, remove any resting during the day. I suggest you to open the blinds, in spite of other suggestions, and regulate the sleep depending on the sun time, early wakes in the hot summer to go running in the park is great. In winter, too hot temperature in the bedroom can really mess it up, 17°C is plenty with good cover.
Intermittent fasting also helps a lot!
Massage really helped me to sleep. But before I quite apparent sugar and caffeine
Many of our health problems can be healed naturally. What most people lack is the *discipline.*
@@PhilfreezeCH With natural adderall suplementation
@@PhilfreezeCH a total dopamine detox will make discipline easy. Get rid of porn, masturbation, video games, TV, movies, junk food. Stick to work, reading, exercise, one healthy meal a day, creative work like writing, etc. Your dopamine levels will get balanced and you will actually enjoy the self improvement that you used to dread
That's quite possibly one of the most dangerous things you can say. Just know if you have a chronic illness, (mental or physical) please seek help because it can make things so much worse to ignore it. Especially with depression, it can be impossible to use "discipline" to heal yourself you don't blame yourself if you can't.
@@marshm3llow467 sounds like beta language. Rise to the occasion
@@marshm3llow467 how is it dangerous?
For the average person this is needed
People discipline in their lives!!!
Hey, Goal Guys! I had to come back to this video because it's been in my head ever since I first watched it when you first posted it. Your videos have helped me improve my life a lot and are a great reference when I fall out of a good habit. Thanks for being around!
Ayyy that’s amazing! Love to hear it!
When you went off talking showing the time and saying you got 9hrs of sleep it brought a smile to my face. I was genuinely happy for you and I just imagined for myself how good it would’ve felt. Iam new to the channel and really enjoyed this video. I’ll definitely rewatch it at some point and I’d also like to read that book.
Another great book I sleep is “why we sleep” worth the read
Scott Robison great book!
The Peter Attia Drive Podcast - Sleep Series/AMA with the author "Mathew Walker" is also an awesome resource.
I'll get 6 hours or so on average and I'm dragging the rest of the day. Then I'll take a 30 minute nap and my body is like "okay, no sleep at all for you tonight." Sleep issues suck.
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amazing content bro ! The way you're telling stories is so entertaining ! Keep up the good work
I have exactly the same issue. I looked at the sleep book many times but will buy it now. This has been incredibly helpful, thank you.
Jane Whitzend glad to hear it! Hope you can make some progress with your sleep.
I am happy to see how happy this man is! Good work brother!
You should try an air purifier. I unknowingly lived in a house with black mold and it almost killed me. One of the main side effects was insomnia (as well as extreme fatigue, brain fog and allergies). I got a Rabbit Air purifier and it has been one of the best investments of my life. Totally worth the money. Especially if you live in a dense polluted city, air pollution can mess up your sleep. Also, indoor air is almost always worse quality than outdoors, so even if you live in a somewhat clean air city, they're still worth getting.
Earthling hmmm that’s interesting! I’ll have to look more into that!
I needed this.
Really interesting, thanks for the video !
Thank you. That's was very helpful
Awesome video! Love the content you all produce, super helpful and inspirational...keep up the great work🔥
Always Overcoming thanks mate!
this video is so needed buddy i havn't had a good night sleep over 4 hours in so long. pray things change but the more i think about it the worst it gets. will try some of these tips ...gracias
Good luck mate!
the athletic green code still works and am giving it a try. thanks cam!
Bro I'm not doubting you, but when you did the No Phone for 30 days challenge, you said that you finally slept for 8+hrs. Then why don't you the same, with lesser screen time obviously.
Shobhit Chandra this video was happening during the cellphone challenge! The 9 hour sleep there is the first 9 hour sleep in this challenge 👍
Lol
I am 22 and I didn't know what I have had was called maintenance insomniac.
My whole life have been a lie. omg
Of all days to find this video, I'm glad it was today! I didn't sleep at all last night due to stress. Thank you for the great info! I'll need to look for that book.
I always had struggle sleeping. I can't wait to watch your video!
loved the video as always!
josh thanks Josh
Great reference
I haven’t had a good sleep since 2 years ago. Im a senior and I just noticed the effect of it. I was always staying up smoking or just hanging out and when I came home I was stupid tired and barely slept till school started and I was just lazy all day barely working and asking my hb to do my work.
0:55 looks like he's from fight club
convenient that he has insomnia too lol
Love this video
Thank you for inspiring me to start my channel ❤️
Delilah Morales Ay that’s awesome!
Yo, this is awesome!
Please do Part II, but do it living with a cat. Looking forward to the results. Thanks.
stress raises our heart rate and gets the body in to fight or flight mode, which then makes it impossible to sleep because the body feels in danger. then you wake up to continue with your day tired only to get to bed at night feeling stressed, you think to yourself "I hope I'll be able to sleep well tonight, I'm exhausted", which then creates more pressure and stress, again this cycle continues. from a guy that had sleeping problems throughout his childhood, you need to cut this cycle where it began, with the stress. I personally dealt with it with meditation before bed.
You are totally right. I went to a therapist and to my surprise, she gave me the best advice ever. To stop following with everything I did: avoid screentime and exercise before bed, go to bed on the same time etc. etc. Going to bed for me was a stressfull activity. I now go to bed when I feel tired, on different times. And I watch youtube when I want to. In the end this reduced the 'sleepstress' for me. Everybody needs to find his/her way.
Stress is not bad its your relationship to stress. People who view stress as a good thing are usually healthier and happier. I do agree on your way of dealing with stress. I also had problems and would cycle on that idea of needing sleep and feeling stressed out when i wouldn't be able to sleep when wanting to. A good book to read on dealing with emotions (all stress problems stem from repressed or avoidance of emotions and not knowing the proper way to handle them) Letting Go by David R. Hawkins
Raymond Guzman well said, another great book about this topic is: breaking the habit of being yourself by Dr Joe Dispenza, I highly recommend it.
This just me honestly it was so relatable ❤️💕
As someone that's struggled with sleep, I was happy to see this video title in my feed. Unfortunately I found this video to be a little more lacking in terms of content the other ones I've seen. There isn't really a great picture what exactly ended up allowing you to get better sleep, beyond a bunch of suggestions piled on top of each other. Specificity is unusually low in this video I think.
Ryan Mouton hmmm, sorry you feel that way. Maybe I’ll have to run through some of the specific things in more detail in an additional video.
quarantine has turned me nocturnal i stg
Imogen Corker Yeah I find it really hard to keep a consistent sleep schedule since quarantine.
Turn on night mode on all your screens. Does wonders!
I use it non stop even during the day. :)
Yeah that definitely helps
Is it okay to get a 6th chunk of sleep in rather than the recommended 5?
Or having 5 chunks of sleep, 4 at night and a one hour nap in the evening?
Hey man I‘ve been suffering from the same type of insomnia triggerd because of a keto diet approach to an autoimmune disorder. Now it‘s almost been 2 1/2 years.
Luckily I haven’t noticed any worsening of my grades they kinda even improved studying something medicine related it heavy depends on being able to memorize a lot.
What annoys me tho is that my libido kinda took a hit, have you noticed something similar?
I‘ve been to quite a few sleeping labs and tried out a lot like seriously a lot. Now I‘m sleeping quite good with occasionally waking up during the night but falling back a sleep.
If you want my thoughts on it just leave a quick answer so I know I‘m not spending all this time typing and no one‘s reading them.
I haven’t really noticed anything like that personally. But I’d love to hear what’s been working for you!
How to change sleep better than you did going to bed around midnight and waking up at 4:30. Stirring in the bed and going back to sleep in about 2 hours for not an hour or two.
What do you do between those cycles and how long are they intervals?
What is the name of the blue light filter glass that u brought...I would love to buy the same
Great video bro.
saludos
I have the same problem sleep maitenance insomnia, I sleep 6 hours...how did you get 7+ hours and hows it going now?
Excercising (running) first thing outside every morning puts me to sleep every night immediately and keeps me a sleep. It's a world of difference.
cwoza5 definitely a helpful habit for getting me energized and moving with my morning!
@@GoalGuys absolutely! Great video!
Is he actually using the 90 minute rule in this experiment? It seems like he's doing a bunch of other stuff (avoiding screen-time in the evening and getting a strict sleep schedule instead). How much did the 90 minute rule actually play into him getting better sleep? Thanks :)
How do they not have more subs? His production quality is great.
Edit:270k
Thank you!
What dim light does?
Chronic waking up in the middle of the night typically has something to do with the amount of oxygen you're getting while you sleep. Upper Airway resistance, apnea, snoring and various other obstructions are generally the culprits to being woken and then unable to go back to sleep. Start with your nostrils, test them each individually next time you wake up to see if either one is plugged up. Be well.
Cheers mate!
hey! :)
What can you do about it when you find out one of your nostrils is blocked? :)
Thanks!
i have a problem: i can sleep any time but i wake at the same 5 oclock, if i sleep 11pm, or 3am, it doesn't matter. D:
Just to clarify was the 90 minute rule referring to the length of each sleep cycle or ab amount of time before sleeping to avoid certain bad habits?
It can be both! It is recommended that you sleep in cycles of 90 minutes so 6 hours, 7.5 hours, or 9 hours dependent on what you need individually. Nick Littlehales also recommends a 90 minute pre-sleep routine to get you ready for bed. Would recommend the book 'Sleep' by Nick Littlehales if you want to read more.
I have the problem where if i only get 5 hours of sleep i function great, if i sleep.7 or 8 hours im exhausted sll day. I.cut back on my caffeine to once a week and noticed if i have the one cup of coffee in the a.m. i am literally wide awake alll night. Crazy because i was a daily coffee drinker for 30 years and it never used ro affect my sleep.
Elsa Johnson hmm that’s interesting! Yeah it’s incredible how monitoring caffeine intake can make such a huge difference eh?
Thanks dude..I need this.I failed my exams due to not being able to sleep..and fuck my social anxiety.....damn
I'm the other extreme. I sleep around 11hs a day
Nicolas Ferrero good for you
It’s interesting because I used to be like that when I was younger, but roughly 3 years ago it changed.
I have maintenance (or I think aka early awakening) insomnia too and it’s brutal. Tried so many strategies but best cases only have worked for a few weeks 😭
Jennifer Yip yeah I’ve found my progress to be a bit sporadic. But I do feel like I’m making progress even if it’s not as consistent as I would like it to be.
Goal Guys I think sometimes I have to recycle different strategies and then they work again for a limited time haha. Fun times. Good luck!
Love tour videos guys. If I could suggest a better microphone. Lots of echo.
Working on it!
Make sure the greens powder doesn’t contain caffeine. That could play havoc with your sleep.
You have done several fitness challenges. Have you given any consideration to doing a powerlifting tournament?
Uncle Bobby B no, we haven’t considered doing anything like that! Maybe further down the road!
hello sir, I wanted to ask if Bluelight cancelling glasses worked for you? If so can you link the ones you got as I sometimes work on my computer at night and wanted to see if helps
Jaimin Patel I’ve found them to be pretty helpful actually!
I have some questions to clarify :
- 5 cycles a day = 7.5 hours
- 6 hours = 4 cycles
- That means I miss one cycle and I should take a nap. How long would be the nap ?
- 7 hours of sleep mean I still miss one cycle ?
- 3 cycles of sleep means I need to take 2 naps ? Thx
I love all your video, I already finish my Two weeks Alternate days fasting.
You should try One month of Gallon of water.
Isn't one sleep cycle 90 minutes? Meaning you would have to take one 90 minute nap of you have 6 hours of sleep if you miss 1 cycle
Xavier NONNENMACHER the way Nick writes about it, it’s not as strict as having to get naps in and having to get 5 cycles every night. That is the ideal, however if you have a bad night it’s all about taking advantage of what works best for you. If you get 4 cycles in the night, then it’d be great if you could find a time for a full cycle nap, but if not 30 minutes also helps. And if you are unable to nap at all, then that’s ok. You just look towards the next night of sleep and try to best prep yourself for a good sleep.
@@GoalGuys Thx, that's clear
Nick seems super cool
D he is!
Holy shit this is scary as hell. I might have maintenance sleep insomnia just like you. My memory slowly died out, I got less happy and mainly more problems. I also go to be before 12 then I wake up maybe 4 or 5 sometimes I might be able to fall asleep one more time for about 30 mins, then I wake up at 6
I like your honesty. The easiest and most obvious fix is to simply eliminate all coffee.
I wish this was true! I drink no caffeine except what's in food and still have sleep problems.
Thanks mate. Yeah my coffee intake needed to be reeled in a bit, and it made a huge difference.
Great video, thanks! I usually skip the sponsored part of the video but you make them too pleasant to skip.
Also a question maybe not relevant why you decided to use Skype instead of Zoom?
I find skype’s in built in recorder better for recording video calls!
Most classic vancouver guy look. Love to see it
Glory Domestic hahaha yep!
I often get very tired after about 1 pm no matter how many hours I get. I don't have any vitamin defficiencies and my sleep is consistent. What could be going on?
Erik Beyer Paulsen hmmm that’s interesting. Might be worth checking with a doctor on. It could also help to try getting out in the sun, or exercising.
@@GoalGuys I do a fair amount of both :/
8:54 incorrect video nick said in book to wake up at fixed time
How bout learning to sleep early? Cause ive been sleepin at 5am
nothing to learn, you just have to decide to do it and then do it
get better
Hey! could you leave the BGM names. Like the BGM give an extra depth to your videos.. . 😁😁😁
We might release a playlist sometime in the near future 👍
@@GoalGuys Cool.... Will wait. Anyways keep on going. Thanks for the reply.
Om my god I have this problem!
I’d recommend you read why we sleep by Matt Walker. It offered so much detail on what destroys our sleep and why the necessary 7-9 hours a day isn’t a myth.
salman anjum such a good read!
Oh no it’s 5am.... yeah quarantine isn’t really going well
What does athletic greens taste like????
It’s pretty simple and kind of sweet. I really like it!
The nap thing doesn't really work if you have a 9-5
thank u
I'd recommend you to join my club but I can't talk about it
Hi bro!! Your videos really really motivates me, all the time
Btw..can u plzz make a review about the book 'limitless' ..author- 'jim kwik'
Watching at 2am...
Barbershop John go to bed fam!
When you wake up at a different place, could you wake up as a different person?
Just imagine getting sleep paralysis right after this
Me watching this at 3 am
For all of you guys who care about reading books about sleep i just want to say the book he reccomendes is the best one out there i read bascically everything on sleep there is and i just gotta say its by far the best one!!
For example one thing it says you sleep in 90 min sleep cycles and lets say you have to wake up at 6 the next day then you should either go to sleep at 21/22:30/00:00/01:30 and this is by far the best thing i have ever implemented sometimes i just had to work till like 20 and eat and do all the stuff for the next day i would always go to sleep at like 23 and wake up feelimg like shit now i wait to midnight and wake up feeling great
All in all read this bood there is no other book as practical and good as this
Also goal guys this is one of the best videos on sleep on yt most videos are basically go to bed early and sleep 8 hr and thats it so great work👍
Edit: for me something that works great is an evening routine with like streching foam rolling (especially my back its basically a massage)
Also when i brush my teeth and go to the toilet i dont turn the light on
And dimm the lights at night
Philip Meisterl thanks so much mate!
Finances not as stable as you hoped probably caused by drinking too expensive green liquids? 😂
LMAOOO
Bruh 😂
4-6 hours is a good night for me..
8:20 I was zoned out and when he said “cut myself” I looked at the screen and saw him in bathtub. I got so scared lol.😂
😂😂😂
This is literally me
Wow im gonna do this
Ellen Saludes good stuff!
Thanks im just a kid. Im 12
Can anyone summarise this video? The video isn't buffering D:
Basically you need 5 cycles of 90 mins sleep. Look into your diet, stress, screen time and exercise. Practice mindfulness and if you can't have a full night sleep, try to put a few naps of at least 30 mins. My approach is to sleep between 10 pm and 2 am. These are the most important hours.
Fearless Dreams thank you. I ended up watching it using McDonald’s wifi 😂
Why r u reading in dim light before bed?
Hassan rizvi avoid screens, helps me relax and usually makes me sleepy
The more information you are consuming, the more the mind will be running around in an alert condition while sleeping.
exactly! That was my problem. So now I watch CZcams in bed and go to bed when I want, not when I am supposed to. This relaxes me because my mind isn't busy with other stuff. I have never slept better in my life.
O'SSÉIN - Master Your Mind With Me I find it depends on what type of information I am consuming. I find nonfiction books about business, economics or psychology put me to sleep in the evening pretty quickly!
@@GoalGuys Touché
I want to think you are not ironic
So we just need 5 cycles of 90mins any time everyday?
I don't know of that's true but I know five is more than he was getting before
Remember that's 90 minutes of sleeping. So you need to add on the time it takes to fall asleep.
I think it’s natural for us to get most of those when the sun is down, however, depending on your schedule or your work it may have to be changed to fit whatever works best for you
Try solving some calculus
I always fall fuckin sleep
Imagine if aliens came who don't need to sleep. We would be a total joke.
I accidentally misclickdd another video with the same person thinking it was the same video smh
If this is not proof that I’ve not left CZcams since self isolation started...
Bro... u have also made a video where u stopped using phone for around 30 days... n that time u told that u had 9 hours of sleep... or close to that ...
N even after all of that u r having sleep problems ... i dont get it...
Did u start your phone using again like a maniac.... or .. that staying away from phone process isnt enough... for sound sleep...?
N one more thing .. whenever u start something for a particular video.. do you continue that in your life .. or its just for content creation purpose..?
Big fan though... hope u clarify...
Shekhar Mohanty these videos were happening during the same time period, so the 9 hour night in the cell phone video was the first 9 hour night in this video.
@@GoalGuys love you guyz ... u r doing great job ... support for life .. Brothers... keep Creating
5:37 - when you instantly recognize something from your spotify playlist
Lol im not getting sleep intil i move out from home.
I HAVE THIS SAME FUCKIN PROBLEM OMG
Well I hope this helps!!
1:59 you can pause live skype calls? cool.
might be a recording of the call
Editing magic :)
😉
He paused recording
dam. now i feel super bad. i get like 2hours a night. fukkkkkkkk