1. Improve sleep quality by testing sleep conditions - Time when you sleep and how much sleep you need - Temperature your ideal sleeping temperature - Darkness turn off small lights or cover them with tape - Pre-bedtime routine Avoid exercise too close to bed Avoid blue light Listen to white noise - Wake-up routine Choose what wakes you up Set a consistent wake-up time 2. Time your caffeine Caffeine consumption window: 9:00-11:00 - 13:00-15:00 - START 90-120 min after wake-up (Adenosine) - STOP 5-9 hours before sleep 3. AG1 (nutrition) + exercise - Do exercise in the morning to lower your blood pressure, increase energy, dopamine levels, oxygen flow, and fat burning. 4. Cool end to your shower - Taking a 15-second cold shower can increase the level of norepinephrine, which is associated with improved attention, focus, and positive mood. - Try it for 30 days. 5. Power snack - Plan your snacks to avoid randomly snacking throughout the day (glucose level). Thanks, Liam! Great video!
@mark_dowling Жыл бұрын
A really great video, one thing I don’t think you’ve talked about is water consumption and how beneficial that is for your body during the day
@Theheartfelthelper8 ай бұрын
I’m glad you followed the research in this video. All good points. Not sure about AG1, but water is highly important. You mentioned walking outside in the exercise portion. I would highlight that walking outside first thing in the morning when it’s light out would be the single best exercise you can do for the day to improve sleep quality that same night. Research has also suggested that sunlight exposure after waking up can actually improve your sleep. Do it while walking and you get the added benefit of dispensing energy, which is equally important for a good nights rest! Thanks for the video, great points that reflect scientific consensus!!
@jasonprevilon9555 Жыл бұрын
Knowing if your a lark or night owl helps tremendously. I know my peak energy is around 7pm to 3am, so i do my most intensive stuff during that time.
@greta1603 Жыл бұрын
While I understand the background of exercising in the morning, the problem is that after a really exhausting workout (training legs for example) , I tend to feel very tired after…
@jovanamihailovic7834 Жыл бұрын
Me too!! I have the same problem and I always workout in the evening or afternoon.
@kaiguevara3272 Жыл бұрын
Is the answer to do an easier workout then and not exhausting yourself? Or alternatively introducing a lighter workout in the morning and continuing to do your more demanding workout later in the day?
@Stephishealing Жыл бұрын
Getting an Oura ring has really helped me with the sleep stats and I’ve noticed a CRAZY difference over the last few weeks putting my phone away an hour or two before bed and not going on it for the first few hours of the day. Sleep scores as well as my overall bounce back or ‘readiness’ has drastically improved.
@nianlu36753 ай бұрын
Really love your strategies you shared and your systematic explanation!!!
@rasydanmj Жыл бұрын
I might try this cause I'm having trouble with my sleep routine. That really effects my day. Thanks Liam.
@joe_zupko Жыл бұрын
After trying all the sleep hacks, I found that they make very little difference if you don't get the basics down that he mentioned. I've gone into a bit of a slump at the moment, but for me having a wind-down period and staying consistent are the most impactful. Also, to combat sirens and lawn mowers I love using a fan or white noise machine like the LectroFan
@lucagreen4824 Жыл бұрын
I love this Liam, so motivating as always!
@Yellow-Qube Жыл бұрын
First actually informational video ive seen on youtube
@elsantiago5804 Жыл бұрын
Very useful info, thanks for work mate!)
@habelabr Жыл бұрын
First time watching your videos. All I can say is I love the quality of production in this video. Subscribed and liked!
@StellaForStar7 Жыл бұрын
Thank you so much for all the work you put in your videos. Love the graphics you put in there. You are appreciated ❤
@danielsportfolio8362 Жыл бұрын
Good video as always
@jasfizarezany4894 Жыл бұрын
Thanks for your video, Liam. I really need it! 👍🏻
@fateme.h1378 Жыл бұрын
Very very important points, thanks alot! ❤
@brylanjacobs9139 Жыл бұрын
The issue I have is that my body wakes me up at the same time every morning autonomously. Regardless of the amount of sleep I get or if a weekend. I always wake up at the same time, without needing an alarm
@aydinhutchison Жыл бұрын
Love this Liam I love your content. !!
@saidatjoyalberta Жыл бұрын
Thank you always ♥️
@ireneap16 Жыл бұрын
Love this video, as always!!🥰🥰🥰
@robparedes5090 Жыл бұрын
beautiful video and powerfull content, thaks!
@robinwc4672 Жыл бұрын
I agree about the caffeine consumption testing. Strangely, before watching this I was having trouble sleeping and suspected it might have to do with my caffeine. I started testing it. I'm REALLY sensitive. I can only do about 150 mg a day and I have to do it before 1. After that and it's too late in the day. This video confirms what I figured out intuitively. I suspect this sensitivity is because I have diagnosed ADHD. I don't take meds for my condition but rather just keep track of things like this and it's manageable. But I suspect if I didn't pay attention to my body I'd probably have to medicate to counter balance all the western world influences that can really affect me. i.e., coffee, alcohol, TV simulation...
@brownjusticegaming3861 Жыл бұрын
Love the video❤️
@leeklass3907 Жыл бұрын
Thanks for the video having one coffee around 2 hours after I've woke up . Trouble is I'm drinking my last cup of tea too late I suspect it's having a effect on my sleep. I expereinced what you said about snaking a feww ago at a day in the office a few week ago. On the day work remotely I go normally go for a walk at lunch time for around half an hour even if on day in the in office even for 20 minutes
@hondaleigh Жыл бұрын
Great advice 😀👍
@costanzadotjpg Жыл бұрын
1:41 - "ie being awake when it's light & going to sleep when it's dark increases stress & risk of illness" - did you mean the opposite...?
@dapoberlin Жыл бұрын
If I lived in Cadbury Country like you, forget about the healthy snacks.
@nikola5210 Жыл бұрын
Hi there! Just wonder when do you usually take the cold shower during your day? I’ve heard it’s generally not recommended to take the shower AFTER exercise as the body temperature might still be very high. However it also doesn’t make much sense to shower BEFORE exercise as then you need to take a shower again afterwards (which is almost impossible in the morning for those who have to go to the office). Then the only option left seems to be cold shower before bed. But I’m also curious if that will make people more stimulated and hence harder to fall asleep.
@liam.porritt Жыл бұрын
I do take mine a short while after exercise - usually not immediately after, but I’d maybe wait 10 mins (doing some stretching) before I jump in the shower, have a warm (but not hot) shower for a few minutes and then finish with a minute of cold 😊
@TheLmfaodyl Жыл бұрын
If you exercise late, take a hot shower or bath after, you'll sleep fine when your internal body temperature drops
@YoutubeKeyboardIssueSucks Жыл бұрын
How can you blunder by omitting the 1 magical ingredient. 7 min sitting positio Power nap, exactly midway of your awake hours.
@tanisemmello Жыл бұрын
❤
@Ay-binte-hawwa Жыл бұрын
I want an advice from you i want to do LLB so which subject should i take in my last year BA History or Sociology please guid me
@jonsmithers Жыл бұрын
The no caffeine for 2 hours after waking may prove to be a bit of a struggle... 🥴
@matthewkelly4107 Жыл бұрын
Just do 60 Min, it's a gane changer
@jasfizarezany4894 Жыл бұрын
Yeah 😅
@robinwc4672 Жыл бұрын
You can start at even pushing it out ten minutes then work your way out. Also, deter to water first. It can help wake you up more than most realize.
@Dave_Hall Жыл бұрын
As Liam said in the video, we're all different. I drink about 15-20 cups of tea per day and I don't feel an energy spike nor do I have problems sleeping. I just like drinking tea 🙂
@amberklein6893 Жыл бұрын
Amazing how a HUGE chunk of this video is how to use a drug to alter your natural biochemistry. Does anyone see how dosing with caffeine has become a culturally acceptable drug addiction? If it was any other drug, if it was pills, or you got your hit through a needle, would the drug culture be easier to see? Or would we be so used to it, we’d be blind to that too. 😢
@hippychicken82 Жыл бұрын
U sound like he's telling us to use crack cocaine! It's coffee! It's hardly class a drug!
@davidtarbuck3532 Жыл бұрын
Lemon water first thing… caffeine later
@SS-vs2nz Жыл бұрын
Epinephrine is adrenaline....norepinephrine/noradrenaline...
@MrTheZephyros10 ай бұрын
jesus christ every video has a sponsor ,
@RAGEIndP Жыл бұрын
I like all your videos.. but try to integrate a child into your routine. All plans get destroyed in an instance.
@ChewieTomatoes1 Жыл бұрын
True. Liam makes solid money. Either his wife quits her job or goes part time or they get an in home nanny.
@BrickTemplar Жыл бұрын
@@ChewieTomatoes1 or maybe Liam becomes a house spouse. Ever heard of WFH?
@hippychicken82 Жыл бұрын
I had to skip the sleep part, I have an autistic non verbal daughter who sleep very little and has to be watched at all times so as much as would love to improve my sleep it just isn't possible