Alex Hormozi: I will never lose sleep again after learning this..

Last updated: Jun 16, 2023

The video is about the importance of sleep for entrepreneurs and how it affects impulse control and intelligence, and the speaker shares his beliefs, environment, intake, and habits that have helped him improve his sleep.

This video by Alex Hormozi was published on Mar 14, 2022.
Video length: 28:09.

In this video, Alex Hormozi discusses the importance of sleep for entrepreneurs and shares his nighttime routine, which includes over 55 habits he has developed over time.

He explains that sleep is crucial for impulse control and intelligence, and that a lack of sleep can lead to emotional instability and decreased ability to learn.

He also emphasizes the importance of not creating superstitions around sleep and not putting pressure on oneself to follow a strict routine.

  • Avoid superstitions and prioritize quality over quantity of sleep.
  • If you can't sleep, get up and do something else instead of stressing about it.
  • Listen to your body's natural sleep patterns and avoid relying on sleep aids.
  • Create a sleep-conducive environment by keeping the bedroom dark, cool, and quiet.
  • Avoid caffeine, alcohol, and heavy meals before bed, and stay hydrated.
  • Establish a bedtime routine, exercise regularly, and practice relaxation techniques.
  • Invest in a comfortable mattress, pillows, and consider separate rooms for sleeping partners.
  • Sleep affects productivity, decision-making, and creativity, and sleep deprivation can lead to health problems.
  • Find what works for you and make it a one-time fix for long-term benefits.

I will never lose sleep again after learning this.. - YouTube

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Beliefs around Sleep

  • Do not create superstition - remove "have to," "must," "need to," and "should" from your thoughts.
  • Quality over quantity - prioritize the quality of your sleep over the number of hours you sleep.
  • Don't force it - if you can't fall asleep, get up and do something else until you feel tired.
  • Don't stress about it - stressing about not being able to sleep will only make it worse.
  • Trust your body - listen to your body's natural sleep patterns and adjust your schedule accordingly.
  • Don't rely on sleep aids - avoid relying on sleep aids as they can become a crutch and disrupt natural sleep patterns.
  • Don't oversleep - oversleeping can be just as detrimental as not getting enough sleep.
  • Consistency is key - try to maintain a consistent sleep schedule as much as possible.
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Environment

  • Create a sleep-conducive environment - make sure your bedroom is dark, quiet, and cool.
  • Avoid electronics before bed - the blue light from electronics can disrupt sleep patterns.
  • Invest in a good mattress and pillows - a comfortable bed can make a big difference in the quality of your sleep.
  • Keep pets out of the bed - pets can disrupt sleep and cause allergies.
  • Use white noise - white noise can help drown out external noises and promote relaxation.
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Intake

  • Avoid caffeine and alcohol - both can disrupt sleep patterns and cause restlessness.
  • Avoid heavy meals before bed - digestion can disrupt sleep and cause discomfort.
  • Stay hydrated - dehydration can cause restlessness and disrupt sleep.
  • Use aromatherapy - scents like lavender can promote relaxation and improve sleep quality.
  • Avoid nicotine - nicotine can disrupt sleep patterns and cause restlessness.
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I will never lose sleep again after learning this.. - YouTube

Habits

  • Establish a bedtime routine - a consistent routine can signal to your body that it's time to sleep.
  • Exercise regularly - regular exercise can improve sleep quality and promote relaxation.
  • Avoid napping - napping can disrupt natural sleep patterns and make it harder to fall asleep at night.
  • Limit screen time - avoid using electronics before bed as the blue light can disrupt sleep patterns.
  • Practice relaxation techniques - techniques like meditation and deep breathing can promote relaxation and improve sleep quality.
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Beliefs

  • Improving sleep on even a few nights a year is a win.
  • Believing that you don't need a lot of sleep can reduce anxiety around sleep.
  • Creating a sleep dojo is important, but also having the flexibility to sleep anywhere.
  • Most of the benefits of sleep come from being in a dark room with your eyes closed.
  • Working all day can help improve sleep.
  • Tracking sleep can lead to obsessing and anxiety, so it's okay to stop tracking.
  • Don't judge yourself for not having perfect sleep.
  • Treating weekdays and weekends the same can lead to better sleep and productivity.
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Environment

  • Keep the bedroom cool and dark.
  • Invest in a comfortable mattress and pillows.
  • Use blackout curtains or an eye mask.
  • Use earplugs or white noise to block out sound.
  • Keep electronics out of the bedroom.
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Intake

  • Avoid caffeine and alcohol before bed.
  • Avoid heavy meals before bed.
  • Drink chamomile tea or warm milk before bed.
  • Take magnesium supplements.
  • Avoid screens for at least an hour before bed.
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Habits

  • Stick to a consistent sleep schedule.
  • Establish a bedtime routine.
  • Exercise regularly, but not too close to bedtime.
  • Practice relaxation techniques like meditation or deep breathing.
  • Avoid napping during the day.
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Environment Hacks

  • Make the room cold, typical is 68 to 72, but 67 is better.
  • Have good ventilation, fix the AC unit if it's not strong enough.
  • Get rid of all lights in the room, including charging stuff, LEDs, and phones.
  • Get blackout curtains or an eye mask, or better yet, do both.
  • Get a weighted blanket, anecdotal evidence suggests 10% of your body weight.
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More Environment Hacks

  • Get a nice mattress, you spend eight hours of your day in bed.
  • Have a white noise machine or app on your phone, or get used to earplugs.
  • Get a good pillow, try out different ones and keep the one you like the most.
  • Consider separate rooms for sleeping buddies.
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The Importance of Sleep

  • One more hour of sleep creates more happiness for the average American than an extra $70,000 a year.
  • Sleep affects impulse control and intelligence.
  • Entrepreneurs need to prioritize sleep to be more productive and successful.
  • Improving sleep can lead to better decision-making and creativity.
  • Sleep deprivation can lead to health problems and decreased productivity.
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Personal Sleep Habits

  • Alex Hormozi likes to sleep in a cold room with a weighted blanket.
  • He recommends getting rid of all lights in the room and using blackout curtains or an eye mask.
  • He uses a white noise machine and an orthotic pillow for his neck problems.
  • He and his wife slept in separate rooms for a year and a half to improve their sleep.
  • He emphasizes the importance of finding what works for you and making it a one-time fix for long-term benefits.
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Environmental Hacks

  • Plants in the bedroom can improve air quality and reduce stress.
  • Using a weighted blanket can reduce movement during sleep and improve sleep quality.
  • Avoiding bright lights and electronics in the bedroom can improve sleep quality.
  • Blackout curtains and a cool room temperature can also improve sleep quality.
  • Sharing a bed with a partner can be beneficial for emotional connection and intimacy.
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Beliefs and Environment

  • Believing that sleep is important and prioritizing it can improve sleep quality.
  • Creating a relaxing sleep environment can improve sleep quality.
  • Having a consistent sleep schedule can improve sleep quality.
  • Avoiding caffeine and alcohol before bed can improve sleep quality.
  • Using relaxation techniques, such as meditation or deep breathing, can improve sleep quality.
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Intake

  • Keeping supplements and sleep aids near the bed can help with consistency.
  • Using a sleep supplement, such as Sleep Multiplier, can improve sleep quality.
  • Taking salt tabs before bed can reduce the need to wake up to urinate.
  • Eating at consistent times can improve digestion and sleep quality.
  • Using nose strips or other breathing aids can improve breathing and sleep quality.
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Hacks for Breathing

  • Using nose strips can improve breathing and sleep quality.
  • Falling asleep with your hand under your head can keep one nostril open and improve breathing.
  • Using nasal sprays or salt sprays can improve breathing and sleep quality.
  • Addressing allergies or congestion through surgery or other means can improve breathing and sleep quality.
  • Practicing deep breathing or other relaxation techniques can improve breathing and sleep quality.
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Beliefs, Environment, Intake

  • Use solid sprays, cream, peppermint oil, and nasal strips to improve breathing and sleep quality.
  • Avoid consuming stimulants after 10 a.m. to prevent affecting sleep quality.
  • Consider the half-life of caffeine and its effects on sleep when consuming it throughout the day.
  • Have the last meal at least two hours before bed to avoid affecting digestion and body temperature.
  • Avoid drinking alcohol and liquids before bed to prevent frequent urination and sleep disruption.
  • Avoid taking medicines that delay or disrupt sleep patterns.
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Habits

  • Take a 20-30 minute nap in the morning.
  • Get an hour of total sunlight during the day.
  • Take a short walk before bed.
  • Avoid working out two hours before bed to prevent elevated body temperature.
  • Avoid screens two hours before bed to prevent sleep disruption.
  • Set a go-to-bed alarm and aim to sleep between 9-11 p.m.
  • Keep the bedroom cool, dark, and quiet to promote sleep.
  • Use a comfortable mattress and pillow to improve sleep quality.
  • Establish a consistent sleep schedule to regulate the body's internal clock.
  • Avoid consuming heavy meals, alcohol, and caffeine before bed to prevent sleep disruption.
  • Practice relaxation techniques such as meditation or deep breathing to reduce stress and promote sleep.
  • Avoid using the bed for activities other than sleep and sex to associate it with rest and relaxation.
  • Consider seeking professional help if experiencing chronic sleep problems.
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Importance of Sleep for Entrepreneurs

  • Getting enough sleep is important for impulse control and intelligence.
  • Napping is fine, but try not to nap after 2 pm and limit naps to 30 minutes.
  • Sleeping on your back is better for your shoulders, and using your hand to keep your nose open can help with breathing.
  • Separate activities in different rooms to avoid carrying over anxiety.
  • Having an orgasm before bed can improve sleep quality.
  • Taking a hot shower or bath before bed can decrease internal body temperature and induce sleep.
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Habits for Better Sleep

  • Wake up at the same time every day, even on weekends.
  • Sleep naked for comfort and temperature.
  • Avoid screens for at least an hour before bed.
  • Stop working after dinner to unwind before bed.
  • Try meditating or reading before bed to relax.
  • Find what works for you and adjust accordingly.

Watch the video on YouTube:
I will never lose sleep again after learning this.. - YouTube

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