Get the FREE Sleep Fundamentals Checklist: www.flowstate.com/sleep Rían here. The research shows that there's a way to make sleep the most productive 9 hours of your day. With this PDF you'll learn how to maximize your potential for flow by just sleeping properly.

@nekemli2622

Ай бұрын

Sounds way better without adobe enhancement. Way crispier and more clear. More understandable.

@B1G.H

Ай бұрын

Is it true that the sleep time is actually 7h not 8h ? I heard it in a podcast that was about sleep

@nekemli2622

Ай бұрын

@@B1G.H Isn't it 10 hours?

@Sergio_Loureiro

29 күн бұрын

21:35 In what form is the nicotine consumed and where to get it?

@B1G.H

26 күн бұрын

@@nekemli2622 i actually don't know

Watching a 30 minute video on why sleep is important while being sleep deprived at the same time.

@lolidkstudio

22 күн бұрын

lol so true

@madcircle7311

20 күн бұрын

Sigh

@adude7944

18 күн бұрын

Step 6 don't start watching a video about good sleep at 0:15

@machshev

17 күн бұрын

W algorithem

I've spent the last 4 months or so investing a lot of time and money into improving my sleep and you summed it all up in a free, 30 minute video. For me, this is confirmation that I'm on the right track. I just hope others see the value in what you've compiled.

@JuneJuneyJunJune

Ай бұрын

Could you share what changes you made that had the biggest impact on your sleep and the quality of it?

@stephenperez7168

27 күн бұрын

I See it For Sure, I Think People just Lack a Good Attention Span to Comprehend the Magnitude of what he is Saying.

@user-nn8zs2ty9n

17 күн бұрын

More like a 15 minute video

@magnanorth4713

14 күн бұрын

Beautifully said! I’m 40+ years of thinking & doing sleep wrong. I need 30 mins, listened to over and over again to let this sink in. When his mentor said “listen, everybody knows sleep is important”. I was like - No, no we don’t. ;) didn’t

Like the Comment so more people can see 00:01 Optimizing sleep can unlock hidden potential 02:00 Sleep is the biggest driver of Flow State and peak performance. 05:52 Successful sleep is the key to unlocking untapped potential and improving overall well-being. 08:03 Sleep is a skill that can be mastered. 12:06 Consistent sleep timing is crucial for optimal productivity. 14:02 Optimize your sleep by aligning with your body's natural rhythms and creating consistent bedtime and wake-up routines. 17:44 Reducing blue light exposure improves sleep quality. 19:28 Optimize your sleep environment and eating habits for better sleep quality. 22:59 Prevent insomnia by retraining your brain to associate bed with sleep. 24:45 Retraining sleep response and sleep reduction are key in getting high performance sleep. 28:12 Improve sleep quality by addressing root causes and optimizing sleep environment. 29:50 Avoid sleep medication, prioritize natural sleep optimization

@Unlimited__Laughter69

Ай бұрын

Thank you for saving my time❤

@jonashasageremtkjrjensen

Ай бұрын

Thank you for the extra half hour you gave me!

@mukundan101

Ай бұрын

Thank you my brother❤

@audreyj6461

Ай бұрын

~

@colmrooney414

Ай бұрын

thanks, saved me 30 minutes when I'm already tired

The biggest tip and fundamental which I was a little dissapointed this video didn't include is to try to sleep in full sleep cycles. Given if you follow these tips it may happen naturally but it is very helpful to know. On average 90 minutes(1.5 hours) is a full sleep cycles so stay asleep for 1.5/3/4.5/6/7.5/9/10.5. You will wake feeling well rested. for example, if you sleep in for an extra 20 minutes, you will start going into a new sleep cycle and if you wake yourself up again after snoozing for 20 minutes, you will be even more tired than if you would've just woken up and started your day after a full sleep cycle instead of going back to sleep and quiting sleep mid cycle. More sleep can feel like less in some quantities, just saying.

@jayarmstrong

Ай бұрын

Yep. My sleep tracker app can adjust the alarm to wake me at the end of a cycle. You can also not use alarms once you're on a schedule. The body won't sleep more than it needs

@colmrooney414

Ай бұрын

that's what I heard, but 7.5. seems too less, and 9 too much.

@colmrooney414

Ай бұрын

maybe regular 7.5 would be enough, with a balance lifestyle (not overdoing it)

@derrickkuhn9962

29 күн бұрын

Huberman last series with matt walker covered why attempting to time the sleep cycle wasn’t a high priority you should check it out

@NoitalumisSimulated

29 күн бұрын

@@derrickkuhn9962 Thanks for the share, I'll check it out:)

I like your videos, but I think they take too long to get to the point. The ideas are good, but they are burried in a sea of useless fluff.

@KPhillip

23 күн бұрын

never agreed with a comment more, the babbling kills me

@harrisondoby5322

20 күн бұрын

Disagree, lot of good stuff here

@thegount3242

19 күн бұрын

exactly… im out here looking for the timestamp to the actual thing…

@hirotrex42

14 күн бұрын

Yes the video is long and there is some repetition, but i think i like it better as it gives more attempts to get the concept behind it right, if it were a 10 min video with straight to the point arguments and explications, i will not like it as much and find it less useful I think. Thats my opinion

@lakshyayadav1496

10 күн бұрын

Good things take time

how many time will you change the thumbnail rian: yes

@MartinsBaklansJr.

Ай бұрын

Fr but somehow it attracts

@nickca6104

Ай бұрын

The video title too

@peppek8631

Ай бұрын

@@MartinsBaklansJr.yes cuz you think its new video but its just another “dressing” of the same fastfood

@ahmed-eslam

Ай бұрын

optimize optimize optimize

This is a request to the public that please support this channel it is a gold mine for our health. Thank you so much Rian sir for explaining this concept in such an amazing manner, may god bless you sir 🙏🏻🙏🏻

Hey Rian, I have never heard of your channel before but this is the first video that got recommended to me and you really got me to think about my sleep and how I schedule and prepare myself for it each night. I am 21 years old and after watching I was shocked by the fact that I have never, ever in my life got consistent and healthy sleep especially after things like smartphones and television became normal and mandatory so fast. I usually go to bed after a cup of coffee with ocasionally the lights still on because I’m just so tired of being awake all day. This video actually inspired me. Thank you!

Every one of your videos I’ve watched just looks like you put so much work into it. Super appreciate what you’re doing man.

million subscribers hell ya you got this. i just watched all your videos super helpful and idk how to say it but it has significantly changed me. Thank you from the bottom of my heart

I;ve been watching most of your videos, but this video really make it clear on sleep. I am making the change to sleep consistent and well to improve it.

Thank you for sharing all of your personal experience and thorough research. We all need better sleep to chase the dream 😴 ✨️

Great video..i started watching your videos just three weeks ago and have been through everything on your channel. Its really high value content that you put in. Thanks much!!

Thank you for this episode!!! Exactly what I needed ❤ I was just contemplating this issue last night and this was surely spot on with my current situation

This video just came when I passed half of my day at work feeling miserablely tired, stressed, overwhelmed with all the tasks i need to finish and that i cant handle because my very low concentration... Thank you 😊 this video is GOLD

I love these videos. They're so inspiring and useful. Thank you!!

Thank you. I recently had purposefully studied all of your videos taking notes, doing activities, and applying them into my life. This one on sleep also ;)

For years I was figuring out what was the reason for my inconsistency but I am shocked to listen that the thing I neglected more (sleep)is the reason for my inconsistency Thank you man ❤️

just to add on for min 4 onwards regarding the ceiling of exhaustion. it is good, but you do need to hit sometimes, that ceiling of burning days, and then fully recover back Sounds familiar ? Struggle, Release, Flow and Recover. the main point isnt to just [ Burn sleep for the sake of burning ] but, strategize, losing your sleep for something exciting, something that keeps you going. we all have that childhood or adult phrase, hanging out with friend throughout the night, and just played, drink or for us geeks, house LAN party. we pushed we angered and we gathered, but we remembered those late nights, and werent in vain. It is still important to have proper sleep hygiene as MPMD and other folks would point out, but its equally so, to have sleepless nights, on safe days where you can do all nights, to train the brain and body. however alot of folks failed at the Recovery state, after [ flow ] / [ sleep deprevation moments ] the saying, what almost kills you, makes you fking stronger. remember, all the videos Rian has put out, and it will make sense to link back to other authors of the sleep and stress domain, its almost taichi zen like balance

This is one of the most useful videos on the internet

It would be nice if US High Schools could see this

@user-qf1ey3qz6c

Ай бұрын

I arrive at home at 5:30. just be thankful US😁

@jaydensaji7715

Ай бұрын

you should come to India, I barely got 3.5 hours of sleep during my high school and junior college🤣

@user-qf1ey3qz6c

Ай бұрын

@@jaydensaji7715 brother let's just say we're blessed and move on🤣

I'm subscribed from probably third video lol around 10-20k totally love your work, can't comprehend this all knowledge is free!

Thanks, I was never able to pinpoint the exact reason for why my sleep always sucked. But I think I now know

I have been watching your content for over 2 months. I have benefited greatly from reduced stress to getting more work done in less time. This is amazing stuff. Only thing I struggle with is remembering to do all of it. I definitely have spurts of emphasis on one thing(like work compression) but will forget other things like flow before food. A video that shows how all the content you have shared works out practically for the corporate athlete might be helpful soon. Either way, I will keep at it. :-)

Thank you so much!!! It is the best video about sleep that I’ve ever seen! You really motivated me, I want to change my habits)

Yet again another insanely high quality informative video.

Loved the video, I’ve been focused on quality sleep for about 5-6 years. It’s true, the 5 steps are critical and one step missed but most important is exercise! If I burn at least 1000. Cal, get at least 45 min of moderate exercise, eg: brisk walk, short run 3-5K or equivalent my sleep data numbers go to 100% - often with 3-4 hours of deep sleep in 8 hours. If you’re physically tired your body will respond with tissue repairing deep sleep I believe. Thanks for organizing this important instructional vid for sleep! It was awesome. 👍💪💯

You’ve heard of the 4 hour work week but have you heard of the 8 hour work night?

@jianguoyuan3348

Ай бұрын

good one😂

@AEONIC_MUSIC

Ай бұрын

Heard of the 25 hour work day?

@rominaespinosa

Ай бұрын

@@AEONIC_MUSIC no, but I did the 90 day quarter last year and it was game-changer.

Each time I see this dude on my feed. I make a pause, and I feel uncomfortable... Uncomfortable because I know that this dude goes 100% on everything, and exposes me, that I'm not doing enough. Do not misinterpret me, this is phenomenal, I love it. It challenges the way I live so that I can improve.

Thank you Rian Sir

Honestly everyone saying you fell off but the content is still genuinely informative a lil repetitive but I get the message and it’s a valuable one

@cesarandrade13

28 күн бұрын

Important things bear repeating.

Finally what I was waiting for 😄

Honestly this is the best video about sleep, anyone who takes action with this will be making 4x the amount of money they are making right now if they follow all of this rules.

love your unironed shirt 🧘‍♂️

Top tip for sleeping with earplugs - invest in a pair of custom silicone ones. They're so much better than standard earplugs with a properly snug fit, having tried many before. I got myself some about 6 months ago and they're brilliant. Over the long haul they'll be cheaper as they last at least 4 years for a little under £100 here in the UK. Consistently using reusable ones will cost more, won't be anything like as effective and are worse for the environment. Trust me, you'll be glad you did.

I love this man❤

rian doris, my favourite !!

@unknown-mn9wo

Ай бұрын

agreed

thanks sweetmannn u re a gem 🤍💎can you make video about how do we manage our performance anxiety?

Good stuff thanks 🙏🏾

Exact to the point. I was naturally doing many of the things you mentioned at the period I was sleeping regularly. I only mind fast-paced nature of the video, with all the visuals, and information overload, it's hard to keep track of things and remember them afterwards

Keen for the book!

Watching this an hour past my bedtime

Excellent video

Thank you.

This came RIGHT ON TIME Rian! Thanks fam!🙌🏾🔥 I’m curious, is there any research on listening to sleep audios on low volumes like guided sleep hypnosis for subconscious reprogramming? Does it help or hinder sleep quality? And I mean reprogramming for things like Mindset and all that. 😁

almost listened to the whole yappin intro

need this for exam season lol

Can you please also make video on how to tackle maladaptive day dreams during studying?

Ive been chromicaly udnerslept for most of my life until I realized what I needed is to go to sleep earlier. Most pf my life was just gaming and one year of work and 3 years of failing at a bachelors degree. Until I fixed my sleep i had no ability to prioritize anything that wasnt imposed on me externally. Hence not achieving anything in past 6 years

Edging goated

I've been saying this for years

Thanks for this, the content is cream, although the 30 fps makes it Hard to Watch

Hi brother,what about stress and fatiuge management?They NEED a Whole vid

Pretty sure it was sleep deprivation that made me go crazy and have a mental breakdown which caused me to drop out for a semester 😂

A sad reality is that this video is worth much more than any other video in this platform but the outcome of it is not as much as it need or should be

Hey Rian, What sleep tracker do you use, im on a bugdet and i really have to find something to make my flow state better. Love your videoes.

You're a fuckin genius. Keep kicking ass my g.

@sameergedam9987

Ай бұрын

Hell yeah!

Absolutely LOVE this Irishman!

You can set the RGB values on monitors to reduce blue light all the time.

@jayarmstrong

Ай бұрын

That should help (he mentioned using night light apps for this ). Keep in mind though, the backlight of our LED screens can have other qualities, like flicker, that are hard on our eyes.

Ok Rian, I got out of bed. Thanks for the motivation. Awesome timing though, I’ve been working on my sleep cycle for about 3 weeks. Finally waking up a the time I want to, but your video made it click on why it’s worked the last 2 days, I have to spend more than 8 hours in bed to make it work. Thanks man, your videos are some of my favorites!!

Careful with this advice if you‘re an insomniac…too many interventions and a tracking/controlling approach just foster the false idea that wakefulness is the enemy, thus driving your sleep anxiety ✌️

Feels crazy being this early

What about blue blocking glasses like Swanwick. I've got day and night glasses.

11 minutes of intro. F Summary: Go to bed - deaf (min sound) - blind (min light) - cold - hungry All at the same time each night.

@morom996

20 күн бұрын

In the thumbnail there are 5 points. What's the 5th? Don't wanna watch 30+ min of video. Thx

@I_am_different.

20 күн бұрын

​@@morom996 Last one is only sleep and sex in bedroom nothing else

@sodiumhypobromide

19 күн бұрын

​@@morom996 you may see the summary points here in the comments but trust be you'll forget it and not understand it's importance. I say it's worthwhile to watch the full video. The reasons he explains may even fuel more inspiration for better sleep

@tohmo8576

18 күн бұрын

​@@morom996cut fluid intake 90 minutes before bed, stay in bed only when you're sleepy

I've always known how important the need for good sleep was, and in the military you notice it even more because of almost randomized schedules for tasks to be done. But it's refreshing to see a little more perspective on the matter. Great video.

I completely agree with almost all of this, but I find going to bed hungry keeps me awake. I just need to be NOT hungry, not in any way full. Empty stomach is fine Alcohol is trickier. Roughly one hour to clear your bloodstream per serving, roughly two hours for potential metabolites. Though ethnicity, biological sex, and age all influence this. Having a beer or glass of wine with dinner won't harm you. Having three will Nothing is wrong with going his way on this, and maybe for achieving flow state it's necessary. But on Friday, in the evening, I'm having my one beer for the week without guilt :) And yes, I average 1-2 drinks a week. I drink for taste, not for the buzz

What sleep tracker do you use or recomend?

Perfect, so you make a 30 minute video for me to watch instead of going to sleep

Hi, I've been diagnosed with narcolepsy, what advice do you have for narcoleptic individuals?

brother when I sleep for around 2 to 3 hours a day, I feel happy, motivated and stuff...even though I can function well, I don't know what is happening in the background(risk of some illness stuff...) and also I don't know weather I could've reached even more productiveness if I had slept more hours. There is a research or something about people who only need a few hours(less than 5) to operate in a normal condition. keep in mind, when I sleep less, I become more productive and active but "fear" I could be damaging my health and when I sleep more, I feel fatigue and sometimes unproductive. talk to me Brother😁 thank you for the awesome contents too and am still waiting on that "flow state for students". keep up the good work and I hope you can help me with my case. thanks

Best app for track the sleep?

Not finished watching yet but do you know anything about zoning out? Like could there be an art too it that let's the mind rest so it can be dialed in

Does breaking the cycle have long lasting effects? I love staying up late friday/saturday so if I just accept Sunday as a lazy day and fix it Sunday night (maybe by supplementing melatonin) would that be fine?

I have swim practice nearly every night from 7:00 to 8:30, and I go to sleep at 9:30. I usually eat something before bed to refuel my muscles. Should I stop doing this, or should it be fine?

Thoughts on melatonin to establish a proper night routine?

I sleep too much, 10-12 hours, and even after that, i feel groggy and tired, my head feels heavy, but also floaty with it weird tinge of migraine. this would continue throughout the day, i feel as though i physically cannot do anything productive at all, possibly it's same aftermath of not getting enough sleep. The hard part is that i have to be in at school at 8:30, my sleep pattern always shifts, i end up waking around the interval of 11am-1pm on the weekends and 7:30am during the weekdays. I always feel sleepy no matter what, on either 4, 8, 9 , 10, or even 14 hours whole hours of sleep. it feels though i never have the time to accomplish anything, days go by so fast, and it feels as though it's been a week when it's nearly the end of a month. I am stuck, and not sure what to do in pursue to fix this.

@colmrooney414

29 күн бұрын

Hey, I'm hear you about your struggle with sleep patterns and feeling groggy despite getting 10-12 hours of sleep. It seems like balancing your school schedule and sleep habits is tough for you right now. Understanding the four phases of the sleep cycle, occurring in 90-minute intervals, can improve your rest and wakefulness. Waking up between cycles may leave you feeling groggy, and going back to sleep could disrupt brain activity without a clear purpose, affecting the balance of neurotransmitters and hormones that regulate your sleep-wake cycle. Engaging in movement, curiosity, and deep breathing upon waking can help you get into a flow state and tackle challenging activities. Recognizing your true self and taking time to breathe and reflect can bring purpose and meaning to your actions. Establishing a consistent sleep routine, even on weekends, can regulate your body's internal clock. Prioritizing relaxation techniques before bedtime, such as deep breathing or meditation, may also enhance your sleep quality. Balancing challenge and skill by incorporating practices like Yoga and Qigong can boost focus, energy, and productivity. You may benefit from intermittent fasting and a high fruit/rawvegan diet to improve your sleep quality and health. Intermittent fasting can help regulate your sleep patterns and promote better rest, while fruit provides essential nutrients and carbohydrates for energy. In times of overwhelm, remember the 80/20 rule: 80% of results arise from 20% of efforts. This can help you prioritize tasks and focus on what truly matters. Additionally, the Law of Three indicates that three key tasks on your to-do list are likely to deliver 90% of your desired outcomes. Know that you're not alone in this. Take care and feel free to reach out if you need further support.

@makishimashougo4722

23 күн бұрын

Get checked for narcolepsy

@frv6610

14 күн бұрын

I was like this when I was young. It can improve over time. To get more time in the day try to wake up with alarm earlier. Or, which i havent tried, use modafinil.

Hey Rian, I see that you offer flow training. Do you also do anything with email marketing?

Watching this at 3:15 AM

How do you guys wake up with earbuds on? Do you need an alarm?

Omg could this be?!

Would it still be enough if I go to bed at 9:30 and wake up at 5?

Brown noise is better. Gummi silicone earplugs gotcha

Hey Rian , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?

20:50 - got it, drink my whiskey for breakfast

Does anyone have any tips on how to set my alarm if I have a little brother in the room who wakes up from it?

I feel the best when I sleep 6 hours. If I sleep 8 hours, I feel like I need more sleep a few hours later. I'm wondering if maybe some of us shouldn't get 8 hours and just get what makes us feel better?

Y’all need a dopamine detox. Y’all’re like, “This video is so long,” or “The intro is so long.” Come on. Seriously? You’re better than that.

How do I wake up on time with ear plugs?

I not just what it but is it good, is it efficient?

@andrewhooper7603

Ай бұрын

Have you optimized the actionable synergies for peak leverage?

I used Rian's techniques to watch this entire 31 minute video in my sleep, leaving more time for productive work during the day. Works like a charm!

11:47 I'd say going to bed hungry is bad because it'll keep you awake

@AyshaCyan

Ай бұрын

Just a little bit hungry. Not starving. Important difference, but also if you're starving in those four hours you definitely should be looking at your diet and making some changes to promote satiety.

What do you guys think of biphasic sleep?

@jayarmstrong

Ай бұрын

It works. I'm not sure how it plays with maximizing flow state. Classically, biphasic involves getting less sleep total so there might be a longevity cost although you feel fine in the moment.

Hi Rian, is flow optimal for learning or is deliberate practice better? Apparently flow and deliberate practice can’t exist at the same time so which one is better for learning?

@junheecho9800

Ай бұрын

Hey man, not Rian but I'm a classical trained pianist and here's my 2 cents. Deliberate practice 100%. Flow is for performance. For me that's obviously playing my pieces but maybe 'performing' for you is going to be getting through a workload, pushing through homework or going out onto the field to play a game. But for learning, it's deliberate practice. Flow is great for performing but for me it's way too hazy to be able to be constantly critical and aware of the gaps in my playing.

@DarkSitari

Ай бұрын

Flow is what happens when you have the skill trained already. When you apply the skill you've trained to a high degree, you'll enter a flow state. Such as a musical performance or a game of tennis.

@zeyadmohamed6315

Ай бұрын

@@junheecho9800 I truly appreciate your reply man. What about learning in the sense of school (studying). Is flow optimal or even possible or is it supposed to be difficult since I’m learning something for the first time? I find that when I’m in flow state while studying (very rare) i get a lot more done but I also find it difficult to get into a flow state when I’m learning something for the first time.

@zeyadmohamed6315

Ай бұрын

@@DarkSitari Thank you for the reply! Rian and Steven kotler always mention flow as the optimal state for learning when you can learn “240%” faster. I’m not sure how true that is. Although I agree that you can get into flow learning a skill, what about studying for a test? Is it possible to study in a flow state or is it the same idea of not being able to get into a flow state unless you already know/studied the material?

@DarkSitari

Ай бұрын

​@@zeyadmohamed6315best way to study for a test is to do practice tests for active recall and then figure out your gaps. And the retest at regular intervals. Everything else is hype. Active recall is everything.

Rian please make videos every week they are like 19 day s later please

short sleep,short life ..the paradox of life 🎉

The strange thing for me, about red wine: - if I drink it at lunch, it gives me laziness and a bit of desire to sleep, just after it. - if i drink it at night, it makes me awake, disturbing my sleep time after. Isn't that weird?!

@xandercrew6088

20 күн бұрын

Haha that happens to me with showers lol we all have weird things haha

flow sleep

@nekemli2622

Ай бұрын

Flow eating

@brokeboy7919

Ай бұрын

Flow shitting

@raisin-vg8cl

Ай бұрын

flow pissing

Thank you and yes, please get to the point. Also, 8 hours is not optimal. The latest research shows that 7 or even 6 is the natural state for adult humans who are not influenced by modern society and a fast paced busy life. In fact, sleeping 8 hours was shown to have worse outcomes for health and lifespan than 6 or 7 hours. Too much of good thing. It is about balance. Even sleep efficiency only goes so far as time in bed during light sleep does matter. It seems maybe too much went into the fluff of this video and not enough the meat and bones... speaking of priorities. God bless+ 🙏✝️

does anyone know an actual good free mobile app to track sleep