Matt always finds a reason to reuse that clip of him sprinting and eating, it's great

Matt doesn't use a pillow. He lays his head on his biceps

Matt: *“Sorry babe, no more Netflix before bed, only chill”*

Who else is watching this right before bed & losing sleep because of it 😂😂

No way I'm literally at work asking myself why I haven't been able to sleep well this week and this video pops up.. thanks Matt🙏🔥

“The best bridge between despair and hope is a good night’s sleep.” ― Matthew Walker, Why We Sleep

3 rules: 1. No caffeine 10 hrs before bed 2. At least 8 hours of sleep (does not mean 8 hours in bed) 3. No screens 1 hour before bed You're welcome, have a great day :)

Watching this at 2x speed doesn’t impede comprehension in case you are in a rush

Timestamps for those interested or those coming back: 00:00 - Intro 01:01 - Rule 1: Caffeine 03:37 - Rule 2: Sleep vs Time in bed 06:41 - Rule 3: No screens before bed 09:20 - Sponsor 10:01 - Outro

Matt the type of guy that schedules his dreams 😆😂

The best investment I’ve ever made is a Bluetooth sleeping mask. Truly has changed my life. 1) It blacks out any possible light and 2) I listen to an audiobook, usually something I’ve already read. On audible you can set a timer for it to stop and I’m gone before the 15 minutes are up. I’ve been a chronic insomniac for years and this is the only thing that has ever worked for me, it even makes me excited to go to sleep to carry on with the book!

Currently playing this video for my three month old. He doesn’t seem to care for it 😭

"don't drink coffee 10 hours before bed" Me, sleep-deprived and about to pour myself a coffee at 5 PM: well shit

Matt: Sun rises at 5:30AM, disruptive Me (Sweden): Sun rises at 3AM Also me: Sun sets at 12AM

Bro, just get blackout curtains. Sleeping in a pitch black room is how you gotta do it for optimal, uninterrupted sleep. You'll thank me later.

guess I'll get super cancer

"don't look at screens within 1 hour of bedtime" me, watching this video in my bed as I'm about to sleep: *surprised pikachu face*

I'm 28 now, and I've been struggling with insomnia for so many years, mostly because of bad habits. I just read the book Why We Sleep. It was life changing! This is my third week that I've slept every single night of the week (I used to have at least one night a week with 0 hours of sleep). I'm not sleeping all 7-8 hours yet, but that's my goal. Having slept every single night for the past 21 days is a great start.

The first rule for a better sleep is don't have cats. And probably children from what I've heard

Anything: *exists* Matt: Imma need a rule for that

“Your future depends on your dreams, so go to sleep.” - Mesut Barazany.

I wonder how many shots Matt has of him laying in bed, pretending to sleep...

I seriously love this channel and this guy. He’s productive yet so real it makes me connect with him more

Just wanted to add, Matt is such an inspiring guy. He doesn't just talk about improvement, he sets the example. Everybody needs a friend like Matt

Exercise really helps when it comes to improving sleep - you literally have no energy left and your body is begging for rest.

“When we hate our enemies, we are giving them power over us: power over our sleep, our appetites, our blood pressure, our health, and our happiness.” ― Dale Carnegie

Always love listening to DJ, the man’s work ethic is truly inspiring

B Roll getting better and better! Thanks for being an inspiration

I could’ve used this 12 hours ago. I was tossing and turning from 2am to 6:30am, and finally fell asleep for 3 hours.

Matt: Don't look at screens within one hour of bedtime Stupid me watching this video on my bed: Oh my god🤐. Am sorry Matt😅

Posted this to my wellness facebook group. Thanks for making this, Matt!

Thank you for making this video, Matt! Being a medical student who routinely used to sleep around 4-5 hours a night, this book completely changed my perspective and sleep has become a priority. It's scary, how little we are taught about the detrimental effect that too little sleep may have on our bodies, and I can't recommend this book highly enough. Dr. Walker does a great job at distilling complex concepts into easily understandable chunks and uses plenty of examples from his practice and studies while also citing all the sources. I appreciate you having taken the time to make a video about this topic

STORY OF MY LIFE 😗 In toilet- wanna sleep Studying- wanna sleep Eating- wanna sleep During University lectures- wanna sleep Random outings- wanna sleep WHEN IN BED- let's work on he new KZfaq video cause can't sleep 🤣

Me at 3 am watching a video about good sleep like: "Interesting"

Love the video as usual just wanted to point out though that caffeine can actually have the opposite effect for people with ADHD. And some doctors actually recommend drinking coffee as a relaxer for people with ADHD. I know you said that caffeine affects people in different ways but I figured I would mention that too.

Thanks for not bombarding the video with ads. Subscribed

me: *about to go to sleep* matt: uploads 3 Rules for Better Sleep

Why We Sleep - is one of my favourite ever books since I read it last year. It's like an encyclopedia on everything that we know about sleep to date. I've recommended it to so many friends since then and every single one of them has agreed that it's changed their life as well.

Matt: dont use ur phone 1 hour before bed Me watching this vid at 1:00 am in my bed: 👁️👄👁️

I started watching your channel just to see high quality content. But now I've learned a lot from your videos. Thanks Matt

“Why We Sleep” by Matthew Walker was one of the most life changing books I’ve ever read, if you’ve read it I highly suggest you also go listen to Joe Rogans podcast with Matthew Walker, it’s valuable information..

1:03 Matt says: Rule No. 1 Me looking at the screen :what it's rule no 2 ,ohh it's because I didn't get enough sleep😄😁😄

That was legitimately helpful. Often I watch your channel because it’s well done, upbeat and thought provoking, but this one was actually needed. Thanks

In a time where sleep seems to be so foreign to me, I really needed this video. Thank you Matt for the great content - as always. Looking forward to your next videos.

As someone who loves sleep, you'd think I'd go to sleep early

Matt: "Rule #1" Screen: "Rule #2" Me: "Did I get enough sleep last night?"

Eye mask straps dig into my skin and hurt ... I have found that a simple heavy t-shirt thrown over my face works wonderfully. I simply adjust it above my mouth and the darkness it provides really makes a difference. Also .. in winter ... I have short hair and it keeps my head wonderfully warm too ... I literally cannot sleep without it now ....

This was your best video in awhile. Loved all your points!

Matt: Don't pull all-nighters and get healthy amounts of sleep Me: who sleeps from 10pm to 10am every day 😴😴😴

I remember the period when I wasn't getting a full night of sleep I used to interrupt the night to work for few houres until the sun rise then sleep again. I started feeling an enormous fatigue, Tachycardia,deep under-eye circles and bad mood...it was from that experience when I realised how much sleep was important

Thanks for sharing! Sleep has been a struggle for most people and it is so important for mental and physical health. Good tips!

Glad to hear that I'm not the only one who developed a videos-to-fall-asleep habit during pandemic.

Rule #3 is big. One of the easiest ways I've improved my sleep is having a timer go off for when I should start preparing for bed. Then, also making sure that once I enter my room, the phone goes off and is only used as an alarm. Having that separation prevents me from staying on my phone for the rest of the night and focus on sleeping tight!

It’s taken me a while of suffering with sleep but I’ve kinda nailed it for the most part now. Your bed itself is so important and this took a long time for me to find what’s best for me, I have a pocket sprung mattress lightly topped in memory foam, two 15 Tog Duck down & Goose down feather duvets. (I lay between them for a good sleeping posture as a side sleeper). I use Duck & Goose down because Duck down alone is very hot, Goose down gives a bit more structure. I sleep on OTTY memory foam pillows, just one each side. These are the newest addition and they’re so good. Always slept on feather but these are way better. Support, coolness, hight.. they’re better in every way and one fits the gap between your head and shoulder perfectly, again for a good sleep posture as a side sleeper. I fall asleep listening to podcasts, this usually gives me near 1 hour of screen off time before bed but also means I’m not bored out my brain. I have Do Not Disturb set up for between 11pm & 11am so only emergency contacts can wake me up or disturb my sleep if need be. I also use Night Shift (removes blue light from your screen) which helps me get tired. I also have a sleep mask I use the same as Matt, only in the morning if I have to. I have a South facing window which in the UK means sun all day long. I track my sleep every night with my Apple Watch and I’ve done this for around a year and a half now, from all that data I have found I’m a 8 hour sleeper. When I wake up it lets me know exactly how much sleep I’ve got. If my mood is bad, mental health is suffering, it’s almost always when I’m behind on sleep. Rarely drink coffee unless I’ve had to go without sleep, dont drink it daily, everything in moderation. So yeah, took me a while but I figured myself out when it comes to sleep, then my girlfriend sleeps over and fks it all up 😂

Watching your videos is very soothing, I love them!

Another amazing video as always and I just want to say thank you for creating what you do, you are an inspiration to all of us!

A lack of sleep also creates a higher risk of getting Alzheimer disease 😬

Lately, I’ve been thinking about how crucial sleep is to our immune system, metabolism, learning etc. This thought has been a driver in helping me commit to a healthy sleeping habit. …and thanks for this timely reminder Matt.

One of the few channels I'm proud watching.. 👍🏻

Such simple rules and all of them I have heard before but the way it was presented in this video - by simply giving the why, is excellent. I never do something good for me until I hear the why. *hopes her sleep improves soon*

This video was strategically released. Matt knew that all our sleep cycles have been drastically disrupted because of the pandemic. Great job!

The best sleep is when your partner is getting ready while you get to sleep in.

Loved this book, glad you reviewed it Matt!

Thanks man this video was really helpful. Also hope everyone has a good day ❤️🤙

Higher hourly wage is an underrated tip for better sleep.

it's like you already know that I have a lack of sleep problem. It's something I havent prioritized and I know it has negatively impacted my work

Matt!! I have a boxed blind curtain that blocks practically all the sunrise light and my sleep has improved a lot, it is even deeper now. I read the book in May and put the curtain on last month, and I definitely don't drink coffee, not even in the morning, because after lunch, sometimes I take a nap too, as Matthew also indicates. A hug! I loved knowing that we share the same habits and concerns, God bless you. If you wanna know more about the blind curtain, call me, I can send you a photo for you to look in L.A.

I’ve been having trouble sleeping lately and this came at the perfect time!

Matt: “I’m sure that so many of you are in the same boat as me right now.” Me: *watching this in bed right before going to sleep* ...ummm yes 😅

Wait lol I’m confused...u say rule#1 but the text says rule#2 🤔...loved the video, but just though this was funny lol 😂 1:02

I tend to turn down the brightness on my computer screen and phone as day turns to night. Having programs like f.lux for my laptop and the built-in blue light reducer on my phone have done wonders not only for my sleep, but for my eyes as well; a lot less strain!

This Video couldn’t have been at a better time. Thanks Matt

Am I weird the way I can just “go to sleep” I mean I can literally fall asleep anywhere in about 2mins so idk haha 😂

I didn’t even know the science behind how coffee affected my body until this video...thanks Matt!

Popped when I saw The Institute, im currently reading that right now and I love it!

Your videos are visually appealing, neat and relaxing.

Being in bed for 8 hours and naturally sleeping in about 30 mins is not bad because it is better if we sleep in sleep cycles and one sleep cycle consists of 90 mins each so therefore you get 5 complete sleep cycles which is enough.

When I was chronic sleep deprived, I had social anxiety to a point to where I would avoid interactions with not only people but my friends. Depression was my new identity. Emotionally unstable, lost, very forgetful, hopeless, ate once a day or none, tired all the time, just a total mess of a person. But now sine this lockdown, I was able to make sleep my priority and I felt like a whooooooole new person. On my first day of QUALITY sleep, I was confused as to where the negative thoughts was. I had more energy, confident in my goals, more sociable, consistent with my eating habits/less craving for junk food, just finally felt like me. So, yea get your QUALITY sleep, and don't sacrifice it for nothing. Still don't know how I function and accomplish things on crappy sleep.

Thanks, now i can relate to all the points, just started following below since a month and now i get 1.5-2.5 hours of deep sleep everyday out of 7-8 hours of sleep. the amazing relaxing feeling of waking up after a good night sleep, i feel like a school going student again, not to mention having dreams again regularly feels great, earlier without these rules i rarely got dreams. - no water or beverages after 8 PM, i try to take water in max in afternoon 2 -2.5 litres intermittently - No screens after 9 PM, some reading or reading books to daughter, - On bed by 11 PM , - Wake up naturally b/w 6:30-7:30am feeling fresh & without any anxiety or thoughts. Also started practicing meditation & yoga in the morning, vegetarian diet, limited social media, 8k steps/day etc which helps in overall positivism & well being

Great video and excellent advice. I’d add going to sleep reasonably early too. It’s not just how long you sleep for but when you sleep. If you go to sleep at 2am every night but sleep 8 hours, that’s not the same as going to sleep earlier. I always used to sleep 8.5 hours but go to bed late and I always felt tired. I just started going earlier and I feel so much better even though I’m getting the same amount of sleep.

Early! Ironically because I am still up at 2am.

Am I the only one noticing that Matt changed the thumbnail? His eyes were shut in the previous one, now it’s wide open..😁😂

I FREAKING LOVE HIS VIDEOS. THEY MAKE MY DAYS/WEEEKS!!

Yo matt, bring back the ground up show, i’m watching through them now and as someone who aspires to take an alternative route i can’t say anything else has given me more value or comfort over the last few years so i’m really grateful for what you’ve been able to provide me x also say hi to nat from sydney :))

I swear if Matt has a kid that kid will definitely have the strictest dad

I WAS TODAY GOING TO READ THAT BOOK

Hi Matt, I have been an fan of all your videos n newsletters. You are clear, concise and to the point when it comes to content. I just noticed something in your video this time, when you said your rule# 1 about caffeine consumption, the video presents it as Rule#2. Minor blip... Thanks for being so informative. Regards, Masti

«Why we sleep» book is great! It contains so many interesting facts, that after some time you just can't ignore the importance of a good night sleep anymore. And with the help of this book I've discovered that I need 11 (!) hours in bed to get all the rest I need. My first thought was «Wow, that's crazy», but when I continued to follow through with this healthy routine I quickly realized that I'm so much more productive and creative.

Matthew Walker quote (00:32) made me scared to the core 😰; my worries demolished by the end of the video 😁! Thanks Matt!

Don't use electronics in bed. I say as I type this from my bed.

Can really recommend Mathew Walkers book,too. It is amazing how much (not to say all) things in our life depend on good quality sleep. Good job pointing out most important points, Matt!

I've suffered with insomnia and tried the no screens thing.; but the fact I was actively trying to avoid screens at a certain time gave me anxiety. Now, I just try to stay off social media - I watch a tv show and by nearly falling asleep to it I am then ready for bed. Has helped my sleep problems so much.

Me watching this at night, right before bed, and having less than 8 hours of sleep ahead xD

I swear by the Sleep Cycle app. Not sure how it knows when to wake my body up, but that black magic works!

Other ideas for pre-bedtime activities that work for me: some kind of craft like knitting or stitching, sudoku or a wordsearch if you find them relaxing, drawing or colouring, and sometimes I prep my sourdough bread the night before as a bedtime activity. Obviously reading is the king of sleepy-time habits. Thanks for the great video, Matt. :)

Matt lighting of this video is really lit ✨ I had to go backwards to watch some part of video bcoz I was staring at the light and the quality of video and content ❤️❤️❤️

Guys remember, you should relax, rest will follow.

Hello Matt! Given that the sleep cycle is 90 minutes, I've heard it's best to sleep 7.5 or 9 hours a day. Not 8. This way you don't break the cycle and wake up fresh. Loved your Netflix documentary by the way. Best

I just purchased a weighted blanket. I never have trouble sleeping, just wanted to try something new. The reviews mentioned they helped with insomnia. I also bought bamboo sheets, and they have a nicer cooler feel, so could possibly help those with sleeping issues. 100% natural. Best!

Really good summary, thanks!