HOW to get more quality sleep | (Science of Sleep Pt 2)

I assume you’re here because you already
understand that sleep is a top priority for good health. But in either case let me first quickly point
out just one thing about sleep. Before you stay up late to get just little
bit more work done, or to watch that movie newly added to netflix, think about the things
you need to do or the decisions you need to make tomorrow, and decide whether all that
is OK to do after a couple beers in the morning. There are several studies that compare sleep
impairment to drunkenness, and this one in particular found that just 17 to 19 hours
of going without sleep ( a normal day for most of us..)“was equivalent or worse to
a Blood Alcohol Concentration of 0.05 percent.” In this talk Chris Barnes discusses how after
4 days on 5 hours of sleep, you’re almost the equivalent of too drunk to drive, and
then in 14 days on 6 hours of sleep you are as bad as if you had stayed up an entire night. Alright so how do we get more quality sleep? We live in a very cyclic world. We have 4 seasons, stars have annual patterns,
some birds migrate annually; and of course circadian rhythms are very important for most
living things, even bacteria have circadian rhythms. Humans are no different. We have a daily dose of cortisol in the morning
to wake us up and a rise in melatonin at night to put us to sleep at night. We also have ultradian rhythms- rhythms shorter
24 hours where we experience oscillations in alertness, concentration, and physical
performance throughout the day. Unfortunately nowadays we’re either moving
so fast or medicating these rhythms with caffeine to the point that we’re no longer aware
of them. However if you can act in sync with these
rhythms, falling asleep and getting up in the morning can be as smooth and seamless
as a rower hitting a good stroke. What we should strive for, and what our bodies
would like for us to do, is to fall asleep just a few hours after the sun goes down. This differs depending on where in the world
you are, but for most people it’s around 10PM. As Russell Foster explains in this talk, as
you’re awake throughout the day, adenosine builds up in the brain and you develop a sleep
pressure. Then during the night, physiological processes
such as melatonin secretion work to set up a “sleep window”. If the buildup of sleep pressure and the sleep
window are in alignment then you drift off to sleep without a hitch. However if the sleep window is out of sync
with the sleep pressure due to using caffeine too much, having a wonky sleep schedule or
because you’re stimulating yourself with your phone before bed, then you’ll miss
your chance. After the sleep window closes, usually around
11PM your body is programmed to give you a second wind of energy in the form of cortisol
which can keep you awake until as late as 2AM. Now, if you have the flexibility in your schedule
to go to sleep at 2 and wake up at 9 that might not sound like such a big deal, but
the anticarcinogen and antioxidant melatonin as well as Human Growth Hormone- the “youth
hormone” are secreted in their strongest doses between 10PM and 2AM. As Neurologist Kulreet Chaudhary says, “If
your body is chronically deprived of the regenerative sleep between 10:00 p.m. and 2:00 a.m., then
you may still feel fatigued when you wake up in the morning.” An easy way to set yourself up to fall asleep
at this time is by resetting your biological clock by getting some sun in the morning between
the hours of 6AM and 8AM. Research from the journal “Innovations in
Clinical Neuroscience” found that exposure to sunlight in the morning significantly decreased
cortisol levels later in the day. By getting some sunlight when you wake up,
you set your cortisol and melatonin to be at optimal levels for getting a good night’s
sleep and falling asleep at the right time. A caveat here is that your body is very good
at latching on to whatever rhythm it can, so if for whatever reason your schedule does
not allow for you to go to bed by 10PM, try and at least keep the same bedtime each night. We’re a lot more like Pavlov’s dogs than
we’d like to think. Your body will anchor whatever physiological
processes it can to certain times of day and to your environment and even to objects. For example: While this baby’s association
of water with sleep is cute, I’m sure nobody wants to have to have water running on them
to sleep. This is one reason why it’s imperative to
keep the phone and laptop out of the bed. If you like watching movies or playing games
at night, fine, but you don’t want your brain saying “Oh we’re in bed, it must
be time to play flappy bird.” If you can train your mind to understand that
10PM is the time for sleep, and your bed is the place for sleep and only sleep, it will
do the work for you. Then, if you can establish a pre-sleep routine
that always happens in the same sequence- take a bath, make some herbal tea, read a
book (whatever), that will then create even more anchors associated with sleep and it
will be even easier to pass out quickly after your head hits the pillow. Now this might not be all that compelling,
but your brain is very good at automating processes like this. Taking advantage of this automatic processing
and establishing simple positive associations like “bed” only with “sleep” is called
Cognitive Behavior Therapy and it’s used as a method for treating insomnia. Dr. Vyga Kaufmann explains in this talk that
Cognitive Behavior therapy or CBTI is so powerful for treating insomnia that in the short run,
“CBTI and medications are equivalent. But in the long run, CBTI is the clear winner.” I said that you don’t want to associate
the bed with using your phone, but there’s another big reason for this. The light and dark cycle perceived by the
eye is the most important regulator of your biological clock. You have something called Photosensitive Retinal
Ganglion cells in your eyes that are highly sensitive to blue light in particular. Originally, the light from the sun was the
only blue light that made it to our eyes, so having specialized cells in the eye to
look for blue light was very effective for regulating our biological clocks. However, our technology has advanced dramatically,
but our human hardware is still relying on these blue light sensors in our eyes to determine
whether it is day or night and whether we should be alert or resting. When it comes to sleep, looking at a bright
blue light is as alarming to your eyes as a loud barking dog is to your ears. As Shawn Stevenson explains in his book “Sleep
Smarter,” “The artificial blue light emitted by electronic screens triggers your body to
produce more daytime hormones (such as cortisol)” and suppresses the secretion of the key sleep
hormone, melatonin. Researchers at Brigham and Women’s Hospital
in Boston compared two groups, one reading on an iPad and another reading a printed book. Nighttime iPad readers secreted less melatonin,
ended up taking longer to fall asleep, felt less sleepy at night, and had shorter REM
sleep compared to those using printed books. What’s interesting is that they were also
more tired than the book readers the next day, even if both got a full 8 hours of sleep. Try and stop looking at screens at least an
hour before you go to bed so that your cortisol and melatonin levels can normalize. If you absolutely must get on the internet,
make sure to at least get f.lux on your computer, and use the nightshift feature on your iPhone
or get a blue light blocking app on your android. Blue light blocking glasses are great as well,
but in any case, not looking at any bright screens is the best choice. You’ll also want to get your bedroom as
dark as possible. There’s a light-sensitive chemical found
in the retina called rhodopsin, which is also produced by the skin. If something is emitting light in your bedroom,
it can interfere with your sleep even if your eyes don’t pick it up. Establishing a proper circadian rhythm is
one of the best things you can do for your sleep as it will have you falling asleep faster
and balances your hormones to give you higher quality sleep. As for enhancing sleep onset specifically,
you can take advantage of the thermoregulation step of the sleep process. When it’s time to turn in for the night,
there is a drop in your body’s core temperature to help initiate sleep. If your room is too hot, falling asleep can
be a physiological challenge. Studies have found that the optimal room temperature
for sleep is around a cool 60 to 68 degrees fahrenheit. A study at the University of Pittsburg School
of Medicine wanted to see if cooler temperatures could assist insomniacs with falling asleep. During the study, test subjects were fitted
with “cooling caps” that contained circulating water at cool temperatures. What they found was that when the participants
wore the cooling caps, they fell asleep even faster than people without sleep disorders. With the caps, the insomniacs took about 13
minutes to fall asleep, compared to 16 minutes for the healthy control group. The insomniacs also stayed asleep for 89 percent
of the time they were in bed, which was the exact amount of time the healthy control group
slept in bed. You can take advantage of this phenomenon
by setting your thermostat lower of course, or you can take a cold shower or bath or take
a warm bath. The relaxing nature of a warm bath is of course
helpful and it doesn’t interfere with the thermoregulation step because your body starts
to rapidly cool after stepping out of the bath, leaving you at a cooler temperature
than you started with. Just make sure to get out of the bath at least
a half hour before getting in the bed so you have time to cool off. A cold bath isn’t near as pleasant, but
if you can handle it, it is really effective. I tried an ice bath twice recently and both
times I fell asleep on the couch in my towel with the lights still on. Another thing I can say about sleep onset
is to have the right expectations and try not to psych yourself out. As Psychology Professor Allison Harvey of
Berkeley University says, you have to keep it in mind that sleep is not a light switch
but more like a dimmer switch. It takes most people on average about 20 minutes
to fall asleep. Once you have the lights off, and you’re
in bed there’s really not anything left for you to do so there’s no point in stressing
out about how long it takes you to fall asleep. And actually it’s particularly harmful for
you to look at the clock. Clock watching is actually a well known exacerbator
for insomnia. There’s even a phenomenon called placebo
sleep where simply thinking you got more sleep the night before leads to better cognitive
functioning. We can’t always trick ourselves into thinking
we got good sleep but checking the time and saying “Shit it’s already 1AM!” is an
easy way to make yourself anxious, secrete a little bit of cortisol and keep yourself
up later. The best thing you can do is to not think
about things related to everyday life, don’t review your embarassing moments, don’t think
about your to-do list, while you’re laying in bed try and practice some form of meditation. The other thing here is to improve the efficiency
of the sleep process. Like we talked about last time, sleep is when
your brain is shifting into waste cleanup mode. A specialized system called the glymphatic
system floods the brain with cerebrospinal fluid and flushes out toxic waste products
that have accumulated during the day. The cerebrospinal fluid (CSF) is produced
by ependymal cells in the brain and in the central canal of the spinal cord. As well as CSF, the flow of blood to the brain
increases during sleep. 1/5th of your circulatory blood goes to the
brain to facilitate the sleep process. You want to make the process of routing your
blood and CSF to the brain as smooth as possible. For this, the integrity of your spine is key. Going to bed with a stiff back or sleeping
in the wrong position can be compromising your sleep quality. Since the spine is connected directly to every
major organ in the body, your spine integrity can affect many other things like hormone
production, muscular function, tissue repair, blood pressure as well as metabolism and digestion. I was never too keen on Yoga until I tried
a sequence before bed that is directed at loosening up the spine. The next morning I woke up about 45 minutes
before my alarm clock feeling fresher than I had all week. The yoga may not have been the only factor,
but taking a few minutes to loosen up my spine each night has generally improved my sleep
recently. Tim Ferriss recommends trying “gravity boots”
or an inversion table to decompress the spine before bed. Doing a bit of stretching or yoga as well
as rolling your back out on a foam roller is also very effective. The other thing you’ll want to do is make
sure you’re in a decent sleeping position. The most common problem with people’s sleeping
situation is that they are using too many pillows which hyperextends their neck, or
they are sleeping on a worn out mattress which doesn’t support the natural curvature of
the spine. As long as you’re not putting a kink in
your back while you sleep, it seems that being on your back, stomach or side are generally
fine. However, sleeping on the side is known to
lessen sleep apnea by reducing snoring, and there is some compelling evidence that suggests
sleeping on your side may be the best choice. A 2007 study in The Journal of Allied Health
Sciences and Practice, found that most people favored the side-sleeping position, and were
less likely to wake up bothered by neck pain. Then, Another study from 2015 in the Journal
of Neuroscience looked at how sleeping positions affect the glymphatic pathway. Rodent models were used to see what sleeping
position allows for the most efficient glymphatic transport, that is- how easily could the fluid
flow around so the brain could complete its cleanup job during sleep. Rodents slept on either their side, back or
stomach and were monitored via magnetic resonance imaging. They found that glymphatic transport was the
most efficient when the rodents slept in the lateral position- on their side. In the news release, Dr. Maiken Nedergaard
said: “It is interesting that the lateral sleep position is already the most popular
in humans and most animals — even in the wild — and it appears that we have adapted
the lateral sleep position to most efficiently clear our brain of the metabolic waste products
that built up while we are awake.” There are some other very important factors
that contribute to your sleep quality like your body fat percentage or muscle mass, but
for now simple steps like changing your sleeping position or going to sleep a bit earlier and
waking up earlier have a profoundly positive impact on your sleep. If you haven’t already, make sure and check
out my last video which is all about why sleep is so important. If you’d like to improve your sleep, understanding
what makes sleep so critical is the first factor in getting you to make the necessary


  1. jdj9

    June 28, 2019 at 6:06 pm

    Will Farrel lmao 😀

  2. Mohammad Shahroz

    June 29, 2019 at 1:04 am

    The Prophet Muhammad (pbuh) mentioned that it is best practice and preferrable if we sleep on our right side. Damn as a kid I used to think this stuff was all fairlytales. As I grow older each day I learn more and realise how deeply rooted these truths really are.

  3. dreamz50918

    July 6, 2019 at 5:44 pm

    Being in bed is the perfect time to play "flappy Bird" haha jk

  4. Designer- Garb

    July 9, 2019 at 9:01 am

    That was a lot of research and well presented, I fall asleep instantly but rarely get enough high-quality sleep which results in headaches that last all day, going to try some of these suggestions, thanks for sharing.

  5. Lucas Jeanes

    July 9, 2019 at 4:23 pm

    I can't believe but my whole life I had this weird sensation where I could "feel" light on my skin, not just in the colouring of my closed eyelids but on my face and my arms, and I finally found out thanks to this video that we actually have light-sensitive chemicals produced in our skin- the same as our retinas. That's so cool! (Turns out I wasn't crazy after all)

  6. Andreea Dobre

    July 10, 2019 at 11:39 am

    For some reason my sleep is so deep that I never move, I even fell asleep with teacups in bed a few times and none got spilled. So, sleeping on the side makes me wake up completely stiff on the side I sleep on. Belly ftw.

  7. Jack Quinn

    July 11, 2019 at 12:52 pm

    Brilliant. Thanks a million.

  8. Kristopher Turk

    July 12, 2019 at 4:34 am

    Just don't set an alarm

  9. Terry Newton

    July 13, 2019 at 8:14 am

    Hmm, I’m also a watch obsessive.

  10. Hata

    July 13, 2019 at 4:47 pm

    It's time to sleep better guys!

  11. Kaeben

    July 17, 2019 at 9:09 pm

    Well, my life is hopeless because I will never sleep enough. My body won't let me sleep no matter what. Guess I'll just go pig out on carbs.

  12. sandy1234853

    July 18, 2019 at 10:13 am

    hold up people are falling asleep in just 16 minutes cunt it takes me like 45 minutes on a good day

  13. Edward Fernandez

    July 19, 2019 at 5:39 pm

    60 – 65 degrees is cold. I doubt this is ideal for everyone. Definitely not for me

  14. Abdelice

    July 20, 2019 at 12:05 pm

    great. I work grave smh. I get off at 3:30 am :/

  15. Green Brain Seaside

    July 26, 2019 at 2:38 am

    where's the first part. couldn't find it

  16. Jay Dun

    July 26, 2019 at 4:16 am

    could you link in the description the yoga exercise you used to help you sleep?

  17. Sid Michael Fajardo

    July 26, 2019 at 7:14 am

    Can you do about your brain on porn and pied?

  18. Sahand

    July 26, 2019 at 9:46 pm

    Watching this before i fall sleep 😴

  19. Troy Champion

    July 27, 2019 at 3:19 pm

    I literally fell asleep watching this video.

  20. Hala Abdulqader

    July 27, 2019 at 9:59 pm

    I love you

  21. Robert Rowan

    July 27, 2019 at 11:34 pm

    .05% is nothing for real men!

  22. Ugly I am

    July 28, 2019 at 4:43 am

    some say cold shower can wake them up
    so should i take a cold one or the warm one?

  23. Chuck Biscuits

    July 28, 2019 at 8:03 am

    Or jet-lag,…

  24. Tony Ho

    July 28, 2019 at 8:59 am

    sleepin cue: dim light, herbal tea, turn on white noise, fap.

  25. _RKK _

    July 28, 2019 at 4:22 pm

    Please make a video on tinnitus

  26. Ashley Scott

    July 29, 2019 at 3:53 am

    Man somebody explain me what's all these were about. I Couldn't get much sleep for a week, And I Don't understand anything I was just like meditating For full minutes.

  27. anders Fuchs

    July 29, 2019 at 5:58 am

    Video didn't clarified any thing I want my 14.40 minutes back!


    July 30, 2019 at 3:23 am

    Thank you!

  29. Bendirval

    July 30, 2019 at 3:45 pm

    Dang. Lots of information. I need to rewatch and take notes.

  30. Agent 13

    July 30, 2019 at 10:34 pm

    Me falling asleep while watching this.

  31. Oleg Hillenhagen

    July 31, 2019 at 12:09 am

    I should sleep instead of watching this.

  32. travis dunn

    August 1, 2019 at 8:03 pm

    So you're saying my >1 gram/day caffeine intake, with half of that after 6pm, may not be optimal. Hm…

  33. Chem

    August 2, 2019 at 5:33 pm

    What I've learned today: The majority of the world is using celsius or kelvin for measuring a temperatures accept…

  34. Kenyah McIntosh-Brown

    August 2, 2019 at 9:11 pm

    Nightshift workers cry in the distance

  35. The panny P

    August 2, 2019 at 9:17 pm

    My arms feel numb even when I sleep on the back, any insights on that D:?

  36. m kl

    August 3, 2019 at 11:00 am

    What's the difference between sunlight and artificial light, eg ceiling lights/phones

  37. houtexflex

    August 3, 2019 at 3:00 pm

    Maybe there is some validity to "the hours of sleep before midnight count double".

  38. Jeff White

    August 3, 2019 at 5:01 pm

    I started falling asleep watching this video. 😴

  39. Azariah Santoli

    August 4, 2019 at 8:06 am

    Lymphatic system, not "glymphatic"
    Great video

  40. keine031

    August 5, 2019 at 5:35 am

    I think you should learn the metric system.

  41. instantpug

    August 5, 2019 at 9:05 am

    „a few hours after the sun goes down, so around 10 pm“ looks at European summer sun at 11 pm, European summer sun looks back at me

  42. Jack Timbers

    August 5, 2019 at 3:41 pm

    Did he just refer to HGH as the youth hormone?

  43. rajiv singh

    August 6, 2019 at 8:18 pm

    8:30 those are scene from power rangers

  44. Christopher Ellis

    August 6, 2019 at 9:30 pm

    Two hours after sunset depends upon Solar Déclination and the Latitude. Clock time has nothing to do with it. 💙💛🇭🇰🦇🧙‍♂️

  45. Leo Viegas

    August 9, 2019 at 1:19 am


  46. Joshua Payton

    August 9, 2019 at 6:53 pm

    Just a note. f.lux was a great application for Windows to color shift the screen away from blue light. This is now built into the latest Windows 10 versions. Also the newest Android phones have this built-in.

  47. Brianna Bergman

    August 10, 2019 at 4:57 am

    Lol. It's 1am

  48. Zee

    August 11, 2019 at 10:25 am

    2017 : No
    2018: Not yet
    2019 : make this to my recommendation.


  49. Mephiston

    August 11, 2019 at 9:10 pm

    this video: you will get better sleep after this
    my brain: Hold my melatonin

  50. Games DaunHijau

    August 13, 2019 at 11:23 pm

    This video: "After your heads hit the pillow."
    His other video: "Don't use pillow for sleep."

  51. Wesely cat

    August 14, 2019 at 5:44 am

    Did I hear CBT?

  52. Tyler Markovic

    August 14, 2019 at 4:15 pm

    I just use a frying pan across the back of my head. I wake up with a sore brain and over the long term ive developed serious mood swings but its guaranteed to put you to sleep then and there

  53. Tea Lynn Moore

    August 17, 2019 at 6:47 am

    where is Part 1?

  54. Guz Man

    August 19, 2019 at 12:22 pm

    So, you like The Simpsons?

  55. Djordje Nikolic

    August 19, 2019 at 11:27 pm

    I like how a video from patek phillipe grandmaster chime is used at 4:56, here's a like for that one (and also video quality 😉

  56. R.I.P Etika 2019

    August 21, 2019 at 6:13 am

    I go to bed at 4:30 am and wake up at 2 pm

  57. Serhat Yatar

    August 21, 2019 at 4:50 pm

    Great research bro👍👍

  58. Brooks Equine

    August 22, 2019 at 8:45 am

    I'm eating 1/2 cooked Brussels Sprouts while trying to sleep …
    I'm aware that I must change my life ….

  59. mustangkraft505

    August 23, 2019 at 6:58 am

    I used to work from 4 pm to 4am for a few years and even years later if I’m not careful my body reverts back to that sleep schedule it seems.

  60. Chantelle Xu

    August 24, 2019 at 4:33 am

    “Or because you’re stimulating yourself with-” wasn’t where I thought it was going

  61. Black Spiderman

    August 24, 2019 at 12:53 pm

    I want to thank this video for making me go back and watch the white ranger re-run episodes

  62. Black Spiderman

    August 24, 2019 at 12:56 pm

    It's ironic how saying "not think about things in everyday life" makes me want to think about things in everyday life.

  63. John Kean

    August 25, 2019 at 7:57 pm

    If you are prone to back aches don't use a pillow. If you can't sleep without one use one on its side – push down in the middle and sleep almost flat on this middle part with the sides covering your ears. Try not to turn on your side esp to the left when all u will do is upset the acid contents of your tum.

  64. Charlie Angkor

    August 29, 2019 at 5:46 pm

    the most reliable way to get sound sleep 😴 is to die from all the vitamin and mineral imbalances, stress, caffeine, anxiety, loneliness, trans fats, particulate matter, asbestos, dioxin and radioactivity the modern civilisation is providing us with.

  65. Charlie Angkor

    August 29, 2019 at 6:00 pm

    i hated difficult breathing in sleep 😴 due to my nose 👃 collapsing ( how can European noses 👃 not collapse)? I took a bare copper wire and twisted it into a complicated shape which I stick into my nose 👃 and it keeps the collapsing crap 💩 from collapsing. 1:0 me:nature. It always get oxidized so I put it into a bottle with vinegar abd dishwasher liquid and in the evening its like if it just came out of a factory 🏭.

  66. Charlie Angkor

    August 29, 2019 at 6:08 pm

    frontal cortex doesn’t work when sleepy 😴. So if you are sleepy 😴 and some criminal bashes your forehead in you won’t see a difference in your mental faculties. great 👍🏾

  67. Charlie Angkor

    August 29, 2019 at 6:12 pm

    what if i am too sleepy 😴 to do all the complicated procedures before going to bed? brush teeth 🦷 but not before 15 min after eating, do all the locking checking turning off reconfiguring fans windows pissing drinking undressing preparing bed putting phone 📱 on charger 🔌 turning off computer 💻

  68. Charlie Angkor

    August 29, 2019 at 6:20 pm

    yes if i dont do yoga 🧘‍♂️ my spine loses integrity before i go to bed 🛌. Not sure 🤔 how strong 💪🏽 the authors spine is but i lift 40 kg bag every day so my spine doesn’t lose integrity from even that, let alone lack of yoga 🧘‍♂️.

  69. Udit Sharma

    August 29, 2019 at 6:59 pm

    Watching this video at the time I should be asleep

  70. pommimonni

    September 1, 2019 at 11:51 am

    Follow the sun's cycle? So wake up at noon and stay awake for 4 hours in the winter and never sleep in the summer. got it! (I live in Finland)

  71. Jerome

    September 2, 2019 at 3:25 am

    currently 6:24 in the morning

  72. Anton-Constantin

    September 3, 2019 at 2:32 pm

    This makes me feel absolutely awful.

  73. Blu Void

    September 7, 2019 at 4:52 am

    i guess as a northener im going to sleep at 5pm in the winter and go half a year with no sleep in the summer

  74. Meghan Elisabeth

    September 7, 2019 at 1:13 pm

    this aint possible if u work in retail. whats a sleep cycle said every manager ever

  75. Oskar winters

    September 7, 2019 at 8:23 pm

    whenever i go in a moving car i'm out. thanks mum…………4/5 years of doing that to me as a baby/toddler set me for life 😛

  76. anthony nohra

    September 7, 2019 at 9:35 pm

    You should talk about naps and polyphasic sleep

  77. anthony nohra

    September 7, 2019 at 9:36 pm

    I even once heard naps increase iq or something

  78. Oskar winters

    September 8, 2019 at 6:36 am

    the back vs side debate has been running decades. Really depends on what health conditions you have. I fall asleep on my side and wake up on my back.

  79. sean kirschner

    September 8, 2019 at 11:13 pm

    I think the s8 has integrated bluefilter app is that sufficcient

  80. Sparkplate

    September 9, 2019 at 7:21 am

    This is just making me laugh….. its Sunday rn for me and I am literally doing ALL of the "do nots" right now…

  81. Demonetized

    September 9, 2019 at 9:49 am

    why is it 4 am

  82. Daniel

    September 9, 2019 at 2:10 pm

    I’m asleep right now, and commenting in my sleep via my virtual sleep keyboard.

  83. TIEBLOE Paalupaikka

    September 9, 2019 at 2:41 pm

    I used to shower cold both in the morning and at night, it was hell but I slept so well

  84. Thanos V

    September 9, 2019 at 9:31 pm

    watching the video at 4 am

  85. Michael Franciotti

    September 10, 2019 at 6:16 pm

    After 10pm, YouTube should just constantly recommend this and other sleep videos

  86. Ariel Cotton

    September 11, 2019 at 1:20 am

    Watching a year later, lying in my bed at bedtime eating ice cream.

  87. Gage Mcguffin

    September 11, 2019 at 7:49 am

    It's 3:00 am, I haven't slept in 2 days, I have a math test tomorrow and I've been trying to fall asleep for 4 hours. Send help

  88. Neppo

    September 11, 2019 at 3:57 pm

    Runs flux
    Switches to ember
    5 minutes pass
    looks away
    Everywhere is blue

  89. Akshay Kumar

    September 11, 2019 at 8:30 pm

    I watching this video at 2am

  90. Faiyaz

    September 12, 2019 at 5:20 am

    This is so much better than the bitches on youtube saying try my cbd oil and listen to ASMR smfh

  91. Healtheblog. com

    September 13, 2019 at 2:27 am

    Comparing humans to dogs now? Asshole!

  92. Mason Lee

    September 16, 2019 at 12:48 pm

    Truman sleeps


    September 16, 2019 at 2:14 pm


  94. Hacer Türkmen

    September 16, 2019 at 7:15 pm

    drop the yoga routine fam

  95. Mr M

    September 19, 2019 at 6:51 pm

    11:40 what was the yoga sequence that loosened up the spine?

  96. PopGamerNation

    September 21, 2019 at 11:46 am

    Watching youtube videos help me sleep

  97. sacraa77

    September 21, 2019 at 6:04 pm

    I love all of your videos, I thank you for doing the work to create something beneficial for all of us. Could you do a video on napping and siestas?

  98. Joshzzy Gaming

    September 24, 2019 at 11:41 pm

    You just saved my life with this informative video. Two thumbs up!

  99. SBC

    September 25, 2019 at 7:25 am

    Of course here I am watching this when I should be going to sleep

  100. Oneboss 76

    September 29, 2019 at 4:13 am

    Android has a blue light filter too.

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