- You've heard your whole life that you should get eight hours
of sleep every single night. It's advice so common that even your grandma
has probably told you that at least three times. But that advice has
always annoyed me somewhat because it's like, yeah, obviously I should get
eight hours of sleep every single night, but
how realistic is that? I'm sure there are plenty of
successful people in the world, in fact, I've heard of
some successful people in the world who sleep less
than eight hours a night and they seem to be doing just fine. Besides in my own life, I've
had plenty of great days on six hours of sleep, six
and a half hours of sleep, and I've probably had a
bunch of really bad days on eight or nine hours of sleep. So how important is getting
eight hours of sleep really? Does it matter that much? So in this video, we're gonna
get to the bottom of it. I partnered up with this
company called Sleep Number that makes these super advanced smart beds that track every aspect of your sleep. And they agreed to send me one and use it for this experiment as long as I give them a shout
out, et cetera, et cetera. So over the past three weeks, I've been sleeping in this bed exclusively and it's been tracking every
aspect of my sleep in detail, how much restful sleep I got, how many times I exited the bed, how many times I wet the... No, I'm just kidding. And while all of this tracking was going on in the background,
I was just living my life, and every single day I
was vlogging how I felt. You know, how's my energy levels? How is my general productivity
and mental clarity? And it wasn't until the
very end of the experiment that I actually went back,
reviewed the footage, and paired the footage up
with my actual sleep data to see if there was any correlation between my energy levels,
my overall will to live, and the amount that I slept. And the results blew my mind and it completely changed the
way I view sleep in general, and I'm sure you'll find it
extremely fascinating as well. Let me show you what I'm talking about. - So I basically just woke up. I don't feel that good. Yeah, if I were to guess, I had six and a half hours
(buzzer buzzes) of sleep, which isn't terrible, right, by any means. I'll have a good day today. We did not have a good day today. I just felt brain dead. Okay, so brain dead was
the common theme today. I probably slept very poorly or my sleep quality wasn't very good. 73. It took me an hour and 50
minutes to fall asleep. I was only restful for
five hours and 49 minutes. Restless for 40 minutes,
sub six hours of sleep. This is what I look like and this is how I
operate on sub six hours. Today, it's 3:44 PM, I feel pretty good. Not fantastic. I wouldn't say I'm teaming with energy like a hive full of caffeinated bees. I've had worse days. Yeah, so I'm going to assume
I didn't sleep fantastically, like probably sub seven
hours amount of sleep. Let's see. Yeah, see look, I got an 83 SleepIQ score and I think the thing that's
propping up my SleepIQ score is that I had absolutely no bed exits or restless sleep until the very end. But still look at that, six hours and 37 minutes of sleep, it's still sub seven hours. So you know, I'm not feeling great. I'm also quite alarmed by the time it took for me to fall asleep,
two hours and 10 minutes. I was probably on my
phone for a long time. I was exposed to a lot of blue light. Let's keep going. What's up? I slept with my contacts in last night. Oh my. I look awful. I look like, like awful. Like my... (laughs) I'm the same person. It's a slower day. I'm gonna play some video game. I also was trying my
blue blockers last night so there wasn't a lot
of blue light getting... Yeah, I look so bad. Like look at me. This is like degenerate me. So we can learn a lot from this. I look bad. So was it the sleep, was
it the quality of sleep, or was it the fact that I
slept with my contacts in? 77. I got six and a half hours of sleep again. Well, I went to bed at 3:30
AM, like that's just not okay, and I woke up at 11. This is not the face of somebody
who is teaming with energy, who's excited about life, and
who has drive and charisma. Like look at that. So I ate a bunch of pizza last night. It was a terrible idea
and I slept awfully. I look 45 years old today. I look 45 years old every day. And I'm gonna see how productive I can be. I'm in a rut. I'm glad we have this as a control. You can see the difference between like how I am
operating and like how I look and how I'm talking in
this versus like right now. 11:02 PM, so this is later that day. I don't know what happened to me and now it is 11:00 PM
and I'm absolutely bagged and I'm looking forward to... just being a good person. (laughs) That's so sad. Clearly, I was wiped. 68. Once again, man, I'm loving
these six and a half, six hour 45 minutes of sleep. So apparently, I was restless
for an hour and a half. And that's what happens to
me when I eat pizza, dude. When I eat pizza before
bed, gobble, gobble, gobble, I always have to like
wake up later in the night to like burp myself as if I'm an infant. Six and a half hours of sleep is not enough for me to feel snappy, even though I feel like it is. Every single morning I'm like, "Oh, I got six and a half hours." But as the day goes on, it's proving to be like not a great day. Okay, today, I feel good. I actually feel like I got sleep finally. Like it feels like I
got high quality sleep and I notice a world of difference. I don't know if you guys are noticing, words are coming to my mouth faster. I don't look so out of it, even though this is not a
great frame to pause on. My brain feels clearer and I'm just more motivated
to do difficult things. Yeah, we'll see how it plays out. Update, I just did A-roll. Holy shit, did I have energy. Speaking, like words
were just coming to me. I had energy to say what I
meant and mean what I say. It was a great experience. You can tell. Like I can tell anyways. I still, once again, don't look great, but my brain power is so much better. Holy smokes, what a good night sleep. Seven hours and 55 minutes of sleep. So I basically got eight
hours, a 95 sleep score. My mind is kind of blown right now because you don't think
that the difference between six and a half hours of sleep and eight hours of sleep is that vast, but clearly we can see that
I'm like two different people. This is way cooler than I
thought it'd be, honestly. What did we get the next day? Hello there. I feel really good today. Right now, I feel like alert. I feel awake, I feel stable. I like this feeling. This is probably like the best or second best that I've felt. I probably got like 89, 90 in this one. Let's see. 96! It was my best one. That's crazy. 7:59, so I got eight hours of sleep again. That's the difference. Holy smokes. The two times that I've felt really good and I'm like, "I feel
good, I can do it today," both times it's 'cause I
got eight hours of sleep. It's no joke. Let's see how I continue
to do as the days go on. I feel a little too good. I think a lot of that has to do with the fact that I've been, I've been being productive. Yeah, like mental clarity
is just insane right now. Hmm. Did I just get like
insane sleep last night? I feel really good. I had energy for days today. I had energy to spare. I had energy. Yeah, I was super productive. Hi, welcome to Chili's. My energy levels are still fantastic and I'm going to bed now, 12:00 PM... No, 12:00 AM. That's how time works. But now I'm gonna go to sleep and hopefully it's a good sleep again. All right, the reveal. Tun-ta-da-da, drum roll please. 85. This sleep score isn't as
good as the day before, but this is the first time ever that I had two good nights in a row. So I think that's the difference here. Hey, I played hockey last... Hold, why did my skin look so bad? I played hockey last
night, didn't go so well. I just look bad. Don't I look bad today? 68. I wasn't expecting the
correlation to be this tight. The correlation is tight. So let's see what the next day was like. I just wanna say today
was an absolute disaster. I feel like I barely had any sleep. I basically didn't do anything today. Like it was wild. I was brain dead. 60, four and a half hours of sleep. It makes sense. Yeah. So if this is how you want
to live your life, Joey, get bad sleep. Hey guys, I feel really good today. Yesterday was an absolute
disaster. I didn't do anything. Today, it feels completely different. It feels like I actually have
energy, I have mental clarity, and I'm making good
headway on my projects. I would be shocked if I didn't
sleep well the night before. 90. Guys, I don't know what to say at this point anymore. (laughs) Just stop the video. What else do I need to say? My entire energy, my
enthusiasm about life, my ability to get things done, the confidence in myself to
be able to get things done, it skyrockets when I sleep better. And all throughout my life
I've had this understanding that like, oh, as long as
I get six hours of sleep, I'm functional. But what that really means is
like, I am barely surviving. And on six hours of sleep,
my willpower goes down, I make worse decisions and
not take care of myself and play more video games, which results in worse sleep, which results in perpetuating that type of suboptimal lifestyle. If you can find a way to sleep better, then all of a sudden you have a different aura about yourself and you're able to make better decisions that will influence better
sleep going forward. So I think it's becoming far too clear that having a lot of good quality sleep, you know, optimizing your sleep
is crucial to feeling good. But if I just ended the video here and just said getting good
sleep is good for you, it would be kind of a useless video. It'd still be kind of interesting to see how important it is, but I don't want you to
walk away from this video just being like, "Man, I
just gotta get better sleep, but I have no idea how." So here are some tips that I
learned through this experiment that will help you get as much high quality sleep as possible so that you can go and
transform your life. Tip number one is that you
need to get off your phone while you're in bed. I noticed that there
was a huge correlation between the amount of time
I was spending on my phone, blasting my brain with blue light, and the quality of sleep
I got because of it. Being on your phone while
you're trying to go to sleep ruins your sleep for two reasons. Number one is that it stops you
from actually falling asleep and it cuts into the potential time window that you should be sleeping, and instead, you're replacing
that with being on your phone. And as we learned, there's
a gigantic difference between six and a half and
seven and a half hours of sleep. So while you're in bed, the best use of your time is to be asleep. Now, this might be obvious,
but you also might be thinking, "Well, I can't really
go to sleep right away and being on my phone kind
of helps me burn some time so that when I feel that wave of sleep, I can ride it into la-la land." Which I understand totally, but it's a little bit silly
if you think about it. 'Cause the blue light from your phone messes with your circadian rhythm. It tells your brain
subconsciously that it's daytime. So the likelihood that you'll actually feel this wave of sleep is reduced. And so many of us get
trapped in this cycle of just like waiting
for this wave of sleep that never comes. So if you're looking for something to do while you're waiting
for that wave of sleep, then I highly recommend reading a book. Doesn't have to be super exciting. In fact, if it's kind of
boring, it's probably better. You will be shocked as to how
quickly it's just lights out when you start reading. The second biggest tip I can give is to not drink caffeine past lunchtime. And there's a very
specific reason for this. I've talked about it in previous videos. It's that the half life of caffeine is between five and seven hours. And what that means is
not that the caffeine goes away from your system
in five to seven hours, it means that half of the
caffeine is still there after five to seven hours, and then it takes another
five to seven hours for half of that amount of
caffeine to leave your system. So if we average that
time out to six hours and you stop drinking
caffeine at lunchtime, then by midnight, you'll have
about quarter of the caffeine still in your system, which
should be plenty of time for a lot of that caffeine
to be flushed away, helping you feel drowsy
when you're actually supposed to put your head on your pillow and get some high quality sleep. The third tip I have is
to make your room colder. One thing that I noticed very clearly throughout this experiment
was that when my room was hot and I was inclined to take off covers instead of put them on,
I had way worse sleep. And I don't really know
the science behind this, but you've probably noticed as well, when you have nightmares, you
usually wake up in a sweat. And it gets me thinking, did you wake up in a sweat
because of your nightmares or were you having
nightmares in the first place because you were sweating
and you were super hot? Another thing that I noticed is that when my room is super cold, I really wanna just
bundle up and get warm. It's sort of the singular
focus of my brain and it almost has a meditation effect. It brings your consciousness away from this cerebral cortex anxiety, what did I do wrong earlier today? And it brings your consciousness almost to this localized concern. It's like, "Oh, I need to get cozy. Oh, it's nice to be cozy. I think I'll fall asleep." You know, it kind of simplifies your brain into getting warm and falling asleep. It's perfect. So make your room colder. Another tip I have is don't eat a bunch of pizza right
before you go to bed. There wasn't much difference between eating a light snack
and eating nothing before bed, but there was a huge
difference between that and eating a ton before bed. So if I had a bunch of
fried chicken or pizza right before bed, it
ruined my quality of sleep. It was really hard to get into deep sleep and I had to keep on
waking up multiple times to like burp myself. It's just not a fun time. So the bottom line is, if
you have to sleep anyways, if it's a non-negotiable, unavoidable part of being a human being, then why not find a way to
make that better somehow so that the entire experience
of living improves. Because it's one-to-one. The better the sleep,
the better you'll feel. Hopefully, this video made you think about why you should get better sleep and how you should get better sleep using some of the things that I learned through this sleep experiment. So I hope that by using this information that you're able to find a
good night's sleep tonight because I feel like you deserve it. A big thank you to Sleep Number for making this video possible, for providing me with this
super high tech smart bed because without this tool, this experiment would not be possible. The sheer detail of the
sleep tracking technology present in this smart
bed is second to none. It was so incredibly easy to figure out and problem solve why I
wasn't sleeping properly. Not only that, but the smart bed also
makes it extremely easy to make modifications to
help you get better sleep. For instance, I found that I'm
just a lot more comfortable and more likely to get into deep sleep when my head is slightly elevated. And I also prefer the bed to be just a little bit on the firmer side which is easily adjustable
in the app as well. And I remember there were
two nights in particular where my feet were super cold,
they were like ice bricks, and for some reason they
just couldn't get warm. But thankfully, I remembered that there's also built-in foot warmers. Basically, this smart bed does
all the heavy lifting for you so you can just focus on
getting a good night's sleep so that you can tackle
the next day with energy. So if you're interested in
checking out the smart bed that I used for this experiment, use my link in the description below. Check out the Sleep Number 360 Smart Bed and thanks again to Sleep Number
for sponsoring this video. If you liked this video, then make sure that you
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you enjoyed this one, guys. Thank you so much for watching and we'll catch you in the next video.
