Life Hack: Do More by Sleeping More

In a recent interview, I got asked what would be the one book everyone should read as soon as possible in their lives. Being an artificial intelligence researcher and entrepreneur, the answer seemed obvious: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, Ph.D.

Before you ask, yes, this is the most relevant book for my work and yours too. It will change your conception of sleep forever as it did for me and improve your life in ways you couldn’t even imagine. Read it or listen to the fantastic audiobook version, as you wish, but go through it as soon as you can. You will not regret the time you invest going through this bestseller. The sooner you read this gem the longer and better your life will be.

This video will detail key points that marked me regarding the benefits of sleeping more (7–8 hours) and how you can improve your sleep...

Hey you, yes you! Before you go do your friends and family a favor and send them this video! Or buy them Matthew's book for Christmas! It will change their lives for the better!

References

►Read the full article with references on my blog: https://www.louisbouchard.ai/sleep-the-secret-for-productivity-and-a-better-life/
►My Newsletter (Learn about a new AI application explained weekly to your emails!): https://www.louisbouchard.ai/newsletter/

Video Transcript

       00:00

well it may not sound obvious to many

00:02

there's in fact one thing you can do

00:04

that will allow you to have more time to

00:06

do what you love while you are on earth

00:08

not only that but it will improve your

00:09

quality of life by making you happier

00:12

more productive wealthier and healthier

00:14

it will even help you fight most

00:16

diseases that exist oh and there's no

00:18

downsides and it's completely free with

00:20

that said how can you not implement it

00:23

in your life

00:26

in a recent interview i got asked what

00:28

will be the one book everyone should

00:30

read as soon as possible in their lives

00:32

being an artificial intelligence

00:34

researcher and entrepreneur the answer

00:36

seemed obvious it's why we sleep by

00:38

matthew walker and before you ask yes

00:41

this is the most relevant book for my

00:44

work and yours too it will change your

00:46

conception of sleep forever as it did

00:48

for me and improve your life in ways you

00:50

couldn't even imagine read it or listen

00:53

to the fantastic audiobook version as

00:55

you wish but go through it as soon as

00:57

you can you will not regret the time you

01:00

invest going through this bestseller the

01:02

sooner you read this gem the longer and

01:04

better your life will be this video will

01:06

detail the key points that marked me

01:08

regarding the benefits of sleeping more

01:10

and how you can improve your sleep but

01:12

first let's start with a quote from

01:14

matthew walker himself

01:17

from the point of view of survival and

01:19

evolution sleep only makes sense if it

01:22

is essential to life

01:24

why else will we voluntarily shut down

01:26

for eight hours defenseless and risk not

01:29

waking up every day if it wasn't

01:31

something necessary to me this simple

01:34

fact is convincing enough to understand

01:36

its importance and necessity and

01:38

therefore the danger of lacking sleep we

01:40

hear too many entrepreneurs investors

01:42

and even some athletes vent the merits

01:45

of sleeping 4 hours a day and it has to

01:47

change thanks to matthew walker and

01:49

other specialists popularizing the

01:51

subject and discovering the real power

01:53

of sleep i believe it will happen being

01:56

a fervent advocate of sharing and

01:57

explaining science my goal here is to

01:59

spread the beauty of sleep within my

02:01

community since both researchers and

02:03

entrepreneurs tend to cut sleep to check

02:06

more boxes in their to-do lists while it

02:08

will have the opposite long-term effect

02:10

if that quote wasn't enough here are my

02:12

6 favorite benefits of getting more

02:14

sleep among many others

02:17

sleep helps with a lot of diseases but

02:20

lack of sleep also worsens a lot of them

02:22

your immune system needs sleep to fight

02:25

off diseases and infections a study by

02:27

mikey akinage ital shared that sleeping

02:30

6 hours or less had up to 1.7 times the

02:33

total age-adjusted death rate of men

02:35

sleeping 7 or 8 hours a day similarly

02:39

the american cancer society has seen

02:41

that this rate went up to 2.80 times

02:44

with less than 4 hours indeed the

02:46

relationship between our immune system

02:48

and sleep duration has been reported to

02:50

be u-shaped and aiming at seven to eight

02:53

hours of sleep seems to be the sweet

02:55

spot for most people rem sleep bolsters

02:58

learning and memory deep or rapid eye

03:01

movement rem sleep changes your brain's

03:04

neural structure by creating new

03:06

connections for learning what's

03:07

essential and deleting useless

03:09

connections that will act as noise or

03:11

unnecessary information a good night of

03:14

sleep is often much better than studying

03:16

the night before an exam not only to be

03:18

fresh and ready for the exam but even

03:20

for learning non-rem sleep aids physical

03:23

recovery non-rem sleep is when you wind

03:25

down and your body recovers it both

03:28

heals physically and allows you to

03:30

recover from illnesses non-rent sleep is

03:33

what makes you feel rested and has a

03:35

function for memory consolidation which

03:37

is another reason why sleeping is better

03:39

than studying a few more hours before

03:41

the deadline lack of sleep makes driving

03:44

deadly drowsy driving can be more

03:46

dangerous than alcohol even if you are

03:49

unaware of it having less than five

03:51

hours of sleep can cause you to have

03:53

micro sleeps they happen when you are

03:55

sleepy mostly at night but also during

03:57

the day if you didn't get enough of

03:59

sleep micro sleeps are momentary gaps in

04:02

our nest where your brain literally

04:04

shuts down for a short time and can be

04:06

deadly when driving sleep helps us

04:08

regulate our appetite and make healthier

04:11

food choices enough sleep is a powerful

04:13

diet for weight loss in itself also when

04:16

you sleep in you can't be eaten sleep is

04:19

highly correlated with your willpower

04:21

studies have linked sleep with emotional

04:24

regulation and our decisions lacking

04:26

sleep will make you feel more frustrated

04:28

and impulsive which will hurt your

04:30

patients for learning something new or

04:32

tackling difficult tasks poor sleep

04:34

quality will also damage your

04:36

decision-making process similarly to

04:38

food you will be more likely to make

04:40

good short-term decisions for example

04:42

for taste than good long-term decisions

04:45

like the healthy choice but this happens

04:47

for all decisions you will take during

04:49

the day whether it is to watch tv over

04:52

learning to play the piano or making a

04:54

risk investment over a safer long term

04:56

play when your current situation doesn't

04:59

allow you to take such risks now that

05:01

you know these benefits of a good night

05:03

of sleep you may want to implement it

05:05

right away and have difficulty doing so

05:08

here are my preferred tips from the book

05:10

to help you change your sleeping habits

05:12

for the better find a routine humans are

05:15

creatures of habits and it will help you

05:17

fall asleep if you stick to the same

05:19

schedule every day cut the late night

05:21

sport late night cardio can make it hard

05:24

to wind down and fall asleep save this

05:26

for the morning or when you feel your

05:28

best to workout

05:29

reduce caffeine and nicotine consumption

05:32

caffeine has a half-life of about five

05:34

hours this means you will still have

05:36

half the caffeine in your system five

05:38

hours after your coffee have this five

05:40

hours later and etc try not to take

05:43

coffee or opt for a decaf after 1 pm or

05:46

so eat light at night eating heavy meals

05:49

can be hard for digestion and wreck your

05:51

sleep same for drinks you are not

05:53

sleeping if you need to empty your

05:55

bladder every hour

05:57

leave time to unwind close your screens

05:59

a few hours before sleep and take the

06:01

time to read instead or use blue light

06:04

blocking glasses or other apps to reduce

06:06

the blue lights of your devices avoid

06:09

lying in your bed for too long your bed

06:12

and room should be reserved for sleep so

06:14

your brain can associate it with

06:15

sleeping and no other activities

06:18

follow your circadian rhythm if your job

06:20

allows it start working earlier or later

06:23

in the day depending on when your body

06:25

naturally falls asleep we are not all

06:27

made for eight to five jobs some people

06:29

naturally fall asleep much later and

06:31

cannot have eight hours of good sleep if

06:33

they have to wake up at 6am melatonin

06:36

and sleeping pills can help you fall

06:38

asleep but using them may not be the

06:40

best solution for your case there are

06:42

many reasons why you could have some

06:44

trouble sleeping and they cannot all be

06:46

fixed with melatonin or drugs talk to a

06:49

sleep specialist

06:51

i hope this video could help you

06:52

understand why sleep is beautiful

06:54

convince you to learn more about it and

06:56

not underestimate its necessity learn

06:58

more about sleep in matthew walker's

07:00

fantastic book or new podcast the matt

07:03

walker podcast by the way you cannot

07:05

catch up sleep you should aim for 7 to 8

07:08

hours a day 5 hours on weekdays and 10

07:10

hours on the weekends won't work sleep

07:13

hours cannot be banked but it's not too

07:14

late to switch for the best and start

07:16

living your best life with an asleep

07:19

please take a second to share this video

07:21

with a friend or family or simply spread

07:23

the word and give them matthew's book

07:25

for christmas

07:30

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