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: by Matthew Walker, Ph.D. Why We Sleep: Unlocking the Power of Sleep and Dreams Before you ask, yes, this is 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 going through this bestseller. The sooner you read this gem the longer and better your life will be. the most relevant book invest This video will detail (7–8 hours) and how you can ... key points that marked me regarding the benefits of sleeping more improve your sleep Hey you, yes you! Before you go do your friends and family a favor and send them ! Or buy them Matthew's book for Christmas! It will change their lives for the better! this video References ►Read the full article with references on my blog: ►My Newsletter (Learn about a new AI application explained weekly to your emails!): https://www.louisbouchard.ai/sleep-the-secret-for-productivity-and-a-better-life/ 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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