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!

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

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!!

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.

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…

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.

Really love your strategies you shared and your systematic explanation!!!

I might try this cause I'm having trouble with my sleep routine. That really effects my day. Thanks Liam.

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

I love this Liam, so motivating as always!

First actually informational video ive seen on youtube

Very useful info, thanks for work mate!)

First time watching your videos. All I can say is I love the quality of production in this video. Subscribed and liked!

Thank you so much for all the work you put in your videos. Love the graphics you put in there. You are appreciated ❤

Good video as always

Thanks for your video, Liam. I really need it! 👍🏻

Very very important points, thanks alot! ❤

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

Love this Liam I love your content. !!

Thank you always ♥️

Love this video, as always!!🥰🥰🥰

beautiful video and powerfull content, thaks!

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...

Love the video❤️

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

Great advice 😀👍

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...?

If I lived in Cadbury Country like you, forget about the healthy snacks.

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.

If you exercise late, take a hot shower or bath after, you'll sleep fine when your internal body temperature drops

How can you blunder by omitting the 1 magical ingredient. 7 min sitting positio Power nap, exactly midway of your awake hours.

❤

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

The no caffeine for 2 hours after waking may prove to be a bit of a struggle... 🥴

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 🙂

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. 😢

Lemon water first thing… caffeine later

Epinephrine is adrenaline....norepinephrine/noradrenaline...

jesus christ every video has a sponsor ,

I like all your videos.. but try to integrate a child into your routine. All plans get destroyed in an instance.

Superpills... lawyer's favorite. 😅😮