Learn how to build IRONCLAD discipline in this free workshop:
https://impacttheory.krtra.com/t/lxB7r5aybPdT
Join the Kyzen journey inside my Discord here:
https://impacttheory.krtra.com/t/mIHtz0AsqxCp
On Today's Episode:
If changing your life is high on your priority list and you're trying to hack your way to the most successful and fulfilling life possible, then sleep has to be high on your list of things to fix. You can't be hardcore and about that hustle life and still avoiding the sleep conversation. The holy trinity for optimal health is sleep, diet and exercise.
' If you want to optimize your mindset you have to take care of your health.' Tom Bilyeu
In this must watch episode, you're not only getting 6 of 10 strategies Tom lives by to execute at a ridiculously high level every day, you're also getting everything you need in one place to drive home the point that sleep is foundational to good health, better decision making, and all of the effort you're putting into changing your life to succeed and play hard/
Suboptimal sleep is killing your productivity, whether you like it or not sleep absolutely matters.
Find out your chronotype with the Morningness-Eveningness Survey: https://chronotype-self-test.info/index.php?sid=61524&newtest=Y
Shawn Stevenson is a bestselling author (Sleep Smarter), health podcaster, health and fitness expert with an incredible story that brought him into the world of health. Check out his full Impact Theory episode on How to Sleep Smarter: https://youtu.be/4Mtw3vBQYOg
Matthew Walker is a Professor of Neuroscience and psychology at University of California, Berkeley. He is a bestselling author of the book, Why We Sleep. Find out more about How You're Sleeping Wrong in this Impact Theory episode: https://youtu.be/dUyiRnA23Wk
Dan Pardi is the CEO if HumanOS. He does research at Stanford University and is the Chief Health Architect with Restore Hyper Wellness. Watch his full Impact Theory episode for even more Sleeping Hacks: https://youtu.be/pyniJ_zwKG8
For the full list of Tom Bilyeu's 10 Tips for Better Sleep and the full episode on his Sleep Routine for High Performance click here: https://youtu.be/Zj7pszJv_L8
SHOW NOTES:
0:00 | Introduction to Sleep Hacks
13:34 | This Will Optimize Your Sleep
38:41 | Way to Fix Poor Sleep Quality
1:03:00 | Change Your Bad Habits
QUOTES:
'I know now that our sleep quality is more important than our diet and exercise combined.' Shawn Stevenson [15:07]
'This isn't called sleep more, it's called sleep smarter.' Shawn Stevenson [17:21]
'Get the tech out of your room, have your bedroom be a sleep sanctuary.' Shawn Stevenson [35:44]
'Dreaming is a way for us to understand the world in which we live and we can do it while we are awake.' Matthew Walker [42:01]
'We need to have some degree of self-compassion when it comes to sleep.' Matthew Walker [50:51]
'A lot of things that are good for us might be what I call 'the meaningful, but invisible.'' Dan Pardi [1:04:32]
'If you want to optimize for your health you have to optimize your mindset. If you want to optimize your mindset you have to take care of your health.' Tom Bilyeu [1:08:51]
'Spend enough time in bed so that you wake naturally, [...] Allow for complete sleep to happen.' Dan Pardi [1:11:14]
'A little bit of the stimulus aides in the depth of sleep and too much can overwhelm it.'[1:13:20]
Follow Tom Bilyeu:
Twitter: https://twitter.com/TomBilyeu
Instagram: https://www.instagram.com/tombilyeu/
Follow Shawn Stevenson:
Website: https://themodelhealthshow.com/
Instagram: https://www.instagram.com/shawnmodel/
Twitter: https://twitter.com/ShawnModel
Podcast: https://themodelhealthshow.com/podcasts/
Follow Matthew Walker:
Website: https://www.sleepdiplomat.com/
Instagram: https://www.instagram.com/drmattwalker/
Twitter: https://twitter.com/sleepdiplomat
Podcast: https://themattwalkerpodcast.buzzsprout.com/
Follow Dan Pardi:
Website: https://www.humanos.me/
Twitter: https://twitter.com/healthformance
Instagram: https://www.instagram.com/humanos.me/
Just keep everything natural and dont worry about sleep. Sleep will come. Dont over analyse.
@beaububbles9266 Says:
Y'all need volume balancing software
@alexr6114 Says:
I suspected that the change in my exercise regime was one of the major reasons that my chronic insomnia is far worse. I am recovering from a knee injury and I intend to give my knee all the time it needs to recover, but not getting my 40 minute jog in each morning has screwed up my sleep. I walk indoors on a carpeted surface in the living room for 40 minutes and that is not enough high intensity exercise. I also walk to and from the library, grocery store, or Target, but that is not the same as a morning jog.
@Ephgrace Says:
Such great info about quality sleeping 😴 patterns
@John83118 Says:
Admirably profound; it's as profound as a book that delved deeply into similar matters. "Better Sleep Better Life" by Various Authors
@ElenaRata-iv5pk Says:
I’m always hungry especially at night I also feel like all my fat and muscle have gone in two weeks so no good advice here for me.
@monicagordon602 Says:
Doesnt low blood sugar wake you in the middle of the night and keep you from falling back to sleep?
@secretmission7607 Says:
I always wake with a boner and my first activity of each day is to masturbate. Is this harming my sleep cycle? I've heard that it is more optimal to do this at night just before sleeping...
@michaelgladkowski2796 Says:
30 plus min commercial!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!wtf
@melissaoliphant5877 Says:
I enjoy your content however, sometimes you interrupt your guests. Just wanted to bring that to your attention.
@WorldEmpire Says:
Hahaaaa Shawn Stevenson yessss!!
I got the book at a thrift store for $1
I did everything and felt like I was waking up from good sleep for the first time in like 20 years....
(I'm 30)
@eddycaballero5438 Says:
"I only have one job now that I'm going to bed, and that job.... is to sleep" 😴
@wm.johnsmythe8849 Says:
Good quality sleep that leaves you feeling rested and energetic is vital to overall health. “Good quality” means getting enough restful sleep at the right times. Though doctors do not fully understand sleep, they do know it impacts:
How the brain works
How the body repairs and restores itself
Without enough sleep, a person has trouble learning, concentrating, and forming new memories. Physically, sleep affects the entire body, including the immune system, heart rate, blood pressure, metabolism, energy levels, hunger, and mood.
So many of these well intended experts don't understand that Nocturnal Enuresis is a "SLEEP DISORDER" !!!
If you are a Health Care Worker interviewing the parents, one of the first questions to ask: Is your child a deep sleeper??” In 90% of the cases the answer will be in the affirmative.
There are 4 stages of sleep, delta or slow wave sleep is the deepest and we only spend 13 – 23 % in Delta if we are sleeping normally. We will have 2 episodes of deep sleep with a 20 minute duration each time. Enuretics may spend several hours in Delta. REM Sleep is the dream stage of sleep and is between stage 1 & 2 ( Alpha – Beta) we attain that usually 90 minutes after falling asleep. REM is where we get our emotional rest. Delta is the physically restorative. It should be noted on the sleep chart that a rapid REM rise (red line) is not long enough to fully awaken the enuretic. They may experience a dream they are in the bathroom and void.

Stanford University's William Dement, MD, PhD, who many refer to as the “father of sleep medicine.” Identified many of the common "Sleep Disorders" back in the mid '80s: Sleep disorders: Nocturnal enuresis Bruxism Central Sleep Apnea Circadian Rhythm Hypersomnia Narcolepsy Night Terrors Obstructive Sleep Apnea REM Sleep Behavior Disorder Sleepwalking Sleep-Related Breathing Disorders Sleep-Related Movement Disorder Sleep Paralysis.
National Geographic, Dec. 1987 featured William Dement in an article Called “What’s this thing called sleep”.
Can bedwetting be inherited ?? NO! but a sleep disorder most definitely can be..
The enuretic child or adult is basically unconscious and can't respond to the signal from the bladder to the brain.
It also means they can't hear an alarm.
So many myths surround this topic and have been this way for decades.
Don’t worry your child will probably outgrow it. He/she may outgrow the symptom, but not he problem. Enuresis may now stop and the child will develop Night terrors, bruxism, sleepwalking, sleep apnea because the sleep disorder is still there. The issue is a SLEEP DISORDER !! and needs to be properly corrected.
Small bladder syndrome ?? Many enuretics have excellent daytime control. they can't have a large bladder in the
daytime and a small bladder a night. When the child or adult is unconscious the upper
sphincter muscle relaxes and they void. They may experience a rapid REM rise that only
lasts between 15-90 seconds, not long enough to attain wakefulness.
Restrict fluids before bedtime, Yeah! Right! Don't have them respond to a full bladder signal.
Parents are told by their Doctor, set an alarm clock to get the child up and take them to the bathroom is a grave mistake! They aren't awake and when you drag them to the bathroom like a sack of potatoes, you are teaching them to urinate in their sleep. Exactly what you don't want them to do.
Star charts: A star chart in many cases becomes a record of failure further impacting the child's self esteem and sense of self worth.
DRUGS ??
No medication has been convincingly shown to cure bedwetting. The most common medications used to manage bedwetting are, Imipramine (Tofranil), oxybutynin chloride (Ditropan), and desmopressin (DDAVP).
IMIPRAMINE
Imipramine (Tofranil) is probably the most commonly used drug. Imipramine is an antidepressant used to treat mood disorders. One of the side effects of this drug is to decrease the frequency and intensity of bladder contractions. It also tends to lighten the time spent in deep sleep. It has been used with reasonable success to temporarily suppress bedwetting. Success rates in 50% range have been reported. But the relapse rate
approaches 100%. Some authors note that the relapse wetting is sometime worse than that experienced pretreatment.
Side effect WARNING
Imipramine is a powerful drug and any child on it must be carefully monitored for side effects. Side effects are reported in up to 40% of the children taking it. Mood changes, behavior changes, insomnia, hallucination are all seen. Imipramine is toxic and can produce cardiac problems, although normally at doses higher than used for bedwetting. The Food and Drug Administration reports that imipramine is involved in about 1,000 children being taken to emergency rooms each year. They estimate that it is involved in the deaths of 10 children a year.
Ditropan Side effects:
*Bladder pain *blistering, crusting, irritation, itching, or reddening of the skin *bloody or cloudy urine *burning, skin rash, swelling, soreness, redness, pain,
itching, or irritation at the application site *cracked, dry, or scaly skin *difficult, burning, or painful urination *frequent urge to urinate *lower back or side pain *unusually warm skin *Diarrhea *loss of appetite *nausea *stomach pain
DDAVP Side Effects:
• Confusion • convulsions • decreased urine output • dizziness • fast or irregular heartbeat • headache • increased thirst • muscle pain or cramps • nausea or vomiting • shortness of breath • swelling of the face, ankles, or hands • unusual tiredness or weakness.
BEDWETTING ALARMS:
Bedwetting alarms, when used in a comprehensive training program can be a useful tool. When they are used to awaken the parent or guardian so they can respond and aid the Enurectic in a prescribed training program they have been 98% effective. The child or adult must attain at least 30 days of dryness before discontinuing the alarm. It can take 3 - 4 months to achieve that. Alarm systems on their own will not achieve this. A dual alarm system
(For parent & child) following a proper program can be most effective.
@johncollins8304 Says:
Have read the bad reviews of books by first two guests, and they were enough to prevent me buying them. Subsequently found an online review of 2nd book (Why we sleep), (because it had very low % of bad reviews), by Alexey Guzey, and that clinched it. I will unfortunately not be buying either book. Shame.
@miguelp Says:
So many discrepancies I cannot understand! I fall asleep early in front of the TV. I go to bed and can’t fall asleep. Also a cold room does not work for me. I grew up in the tropics, like many humans for thousands of years, and if the air is less than 70 it’s hard for me to sleep.
@SunnyOhm Says:
Title: "Watch this before sleep"
Intro: "Screen curfew ≥30 min before sleep"
Video length: >1.5h
Soo… need to start watching 2.5h before sleep.
That's a lot.
@Medietos Says:
Buy yourself EMF-shield, Microwave radiation protection, , Tom2 The radiation has insomnia as one of its biggest harmful side-effects...Faradays cage is god, but is not enough for 5G.
Also shut off every electrical gadget and put every cell phony as far away from your bed as possible. Install a central switch to easily remove all EMFs at home.
@zulya98 Says:
I wish agree with you, but I can’t sleep if I am hungry. And I sleep so good when I enjoy something before I go to sleep.
@user9500-z2i Says:
Once you turn 25 and above, there is no need to set an alarm clock. Your problem and responsibilities will wake you up by force. 😂
@henriq4355 Says:
Done the Morning-evening Questionnaire and labeled me as just moderate morning person. I am a morning person - as far as I know. Wake up at 4 AM to get ready going to work - no issue in getting up - full of energy till late at night as I go to dance 6 days in a week right after work and stay till 11-12 MN then prepare food for next day for my kids then sleep. Since I was a kid, I wake up at 5 AM. Not sure if that is accurate.
@greatstairrunner Says:
Super useful.
@lightitup33333 Says:
0303 and yes looking at a piece of technology called a phone. Otherwise I’m going to lie there bored and increasingly agitated
@karenporter6670 Says:
Your routine may be good for you but not practical
@spicnspan981 Says:
Tom reminds me so much of a male Hillary Swank lol
@MaverickJohnson007 Says:
"Money Time Sleep" I'm gone die doing this 3rd shift BS! 😂
@clayowens4176 Says:
Great info for anyone that isnt a body builder or a warrior on the battlefield... insomnia and anxiaty from the marines corps has destroyed my health and lifestyle...
@0wenfox Says:
Blankets over your head?! How to breathe properly? Air is vital too as well as sleep! Ps. Love the video and shared around ! 💚🧡💛
@ILOVE2FeelGOOD Says:
This has really motivated me to go to sleep early and do early time restricted eating!! One of the best podcasts ever, so useful for health ... sleep is the No.1 area of health I'm going to focus on. Thanks so much for this Tom and co. 💜
@ILOVE2FeelGOOD Says:
I use a silk eye mask as my room isn't dark enough. It helps so much.
@AppJunkey Says:
@Tom Bilyeu
I’ve had the most severe chronic Insomnia for over 3years. I tried everything every pill, natural remedies everything I could find. I then started taking Clonazepam for 6-8 months to get the best sleep. But then I didn’t want to be on pills anymore. The only thing that has worked is microdozing 1 mg magic mushrooms 3 days on 3 days off. You can actually do it 5-7 days if you’d like there are no symptoms other than maybe have more focus in the beginning. This is the only thing that worked. I fell asleep forgetting my pills accidentally a couple times with in the 1st 2 weeks, but I didn’t want to trust that I was cured because I had important gigs to get up for, so I eventually put myself to the test and I can now say that I’m fixed! Now caffeine or any alerting substances will still keep me awake but eventually I will make myself sleep. I assume it repaired some of the damaged neuro transmitters in my brain or something. But I’m able to make myself go to bed.
@D.ee.24 Says:
Your mattress, foundation, sheets, and room temperature are also some factors that help or hinder the quality of sleep you get.
@peterdegrandis4630 Says:
Wow! nightmare’s are a necessary part of our neurology; sleep, must be protected to complete its process without interruption; hence, the sudden unhealthy unrest, and anxiety that occurs from awakening during the sleep cycle, or the manifestation of a “nightmare” , which then enables our function to reject this as a dangerous pattern and help meet nature’s sleep efficiency goals. —-of course!
Thank you!, your video lecture reveled the nature of this ultimate message independent from your thoughtfulness resource—-that’s as close to truth as possible. ——again, thank you 😊
@Iamcapable4 Says:
👀💤💭
@OldSchoolBaller Says:
I guess whatever works for you but not drinking after 2pm until you sleep is pretty extreme
@TheOneTheOnlyKid Says:
I wouldn't have been so tired this morning had I not stayed up 1 hr 35 mins longer than usual
@TheSouthIsHot Says:
I bet NOT ONE of them discuss insomnia that develops during a woman's perimenopause.
@gorickrealty Says:
What kind of blue light blocking glasses do you use? Great idea about getting sun 1st thing in the morning. I tend to enjoy my best sleep when I wear my lavender sleep mask over my eyes because my room is never super dark since I like to keep my blinds open so I can see the sunrise in the morning without getting out of bed.
@C_mao Says:
Apparently i clicked on this and promptly went to sleep, no recollection of seeing, or hearing any of it. Eating a protein rich meal (particularly something with red meat) within an hour before going to sleep works 'really' well (for me) If i'm trying to sleep on an empty stomach, i might get 2.5 -3 hours, but if i do the aforementioned, i'll go right to sleep when i feel like it. If they say "don't eat before going to bed", but it works really well for you, i would disregard what 'they' say, cuz they don't know what works for you. I'll wake up, feeling good after 5.5 - 7 hours of sleep, 6.5 is probably my perfect range.
@offthechainfitness Says:
As soon as I put order in my life my sleep improved drastically, hence if there is no order, my mind will be up troubleshooting, if there is order I sleep sound.
@dort5436 Says:
62 is my favorite temperature for my bedroom
@SQLUniversity Says:
Great video! Question: How long does it take for you to fall asleep.
@Misslotusification Says:
31:14: Sleep curfew, no screen. Mind seeking gets dopamine rewards.
@carrierobinson8046 Says:
Good to hear about the thing that switches off in your brain that makes things seem much worse at night. I always wondered why that was. It used to be really bad for me and I called them night terrors. Now it's not so bad unless I really do have something to worry about. It is useful sometimes as when, the night before last, I woke up at 4:00 am and remembered a bill I forgot to pay. I'm going to do research on this, thanks
@samme1024 Says:
I sleep with a pillow over my head and it's so soothing. It blocks out sound and any light, and just feels like a cocoon.
I prefer a warm room. I've always been sensitive to cold.
I know most people prefer cooler rooms at night, but I wake up if the room is cold.
@elleniandersongrey8367 Says:
Went to bed at midnight it's 3am and I'm still awake which is why I'm watching this. Heaven help me!
@peterpiper5300 Says:
hmmm... tom needs these advice. the eyebags.
@n.leticiatrevino7823 Says:
Always thank you so much for educating me with so valuable information. Great guests.
@aarons.5523 Says:
Hey Tom can you do a video on TRT for men? Its a major issue these days and theres so much bad info out there about how to do it and if its actually good for men long term that have low T levels. This seems like a very misunderstood pandemic for both younger and middle aged men these days and it would be good to have another educated opinion on the matter. I personally have suffered from low T during the last 4 years starting at age 32 due to stress, depression, and diet and decided to finally give it a shot to see if it would help and while it seems to have helped a lot with energy and mood levels etc its also very misunderstood on how to properly take it and what the long term affects are per my recent research and experience. I personally microdose trt, hcg, and an AI via very small daily injection into body fat to try and both mimic my bodies natural production levels and absorption process but dont know if im making the right choice long term. Can you help shed some light??? Thx
@MFV77 Says:
Voice mentioned it in the sleep in a completely dark room. How does that work when you are married, for example? My husband and I go to bed about three hours apart. I can’t have a pitch black room because I don’t want him to trip in the dark, and he likes to read in bed.
LATEST COMMENTS