there is nothing worse than pretending
to fall asleep you’re like I can’t sleep
so I’m gonna pretend to fall asleep
right now then you actually trick
yourself to thinking that you’re
actually asleep you’re like I’m sleeping
right now then you wake up you seconds
later only to realize you haven’t slept
[Music]
peace and Finnick waters diving deep
once again beautiful deep divers we are
here such a beautiful day I’m sending
you tons of peace tons of love take that
take that take that
we’re just whoa breathing in that good
ah sprouter baby how to fall asleep
super fast that’s right
do you have insomnia do you find it hard
to get a good night’s sleep are you
always up late and you just you just can
never fall asleep well I got a great
question that came to me let me read it
word for word deep divers and if you’ve
got a question don’t email me I get
thousands every single day add me on
Instagram right now at infinite waters
those people get first pick so they
start like this Ralph can you make a
video about the importance of how to get
a better sleep absolutely I’ve been
suffering from insomnia nightmares for
years and I don’t have the best attitude
towards sleep but sleep deprivation has
been taking its toll on me it’s very
hard for me to find a balance between
work side hustle family and sleep if you
read this thank you so much you’re such
you’re such an inspiration to me well
thank you so much as well so this video
is really gonna help you to fall asleep
super fast I know what it’s like I – at
one point in my life couldn’t fall
asleep I’m like I want to go to sleep
right now and sleeps like I don’t think
so
and Wayne even had breakfast yeah can I
so wonderful deep divers let me share
with you what’s helped me along my
journey to fall asleep super fast and I
mean super fast to get a great night’s
sleep first and foremost we have to pay
attention to two very important studies
in the scientific community we got a
look at the work of dr. meter God and
from the University of Rochester Medical
School the research shows that when we
fall asleep cerebrospinal fluid flows
through the brain and clears out toxins
in the brain through a series of
channels that expand during sleep so
that is why it is so essential to get a
good night’s sleep and if you don’t well
you’re gonna be really grumpy towards a
cat down the road now we also have to
look at the work of dr. Gregory Marcus
from the University of California his
research shows that using a smartphone
is disastrous for getting a good night’s
sleep as your smartphone use increases
so does a poor quality of sleep so
what’s helped me along my journey to
fall asleep super fast is to hide my
phone like phone here phone gone phone
hit no phone go away phone we don’t need
you right now phone right look what I
love to do is to put my phone into
another room because a lot of us deep
divers let’s be honest when we go to bed
it could be 10 o’clock 11 o’clock
whatever time you go to bed if you have
this by you you ain’t goin to bed
anytime soon especially if you’re on
Instagram going through people’s
profiles like this is so addictive and
that’s why so many people have insomnia
they can’t fall asleep because they are
addicted to
mobile phone to their smartphones and
this produces radiation and elf
frequency so this has got to be in
another room and by doing this exercise
every single day it has helped me to get
an amazing night’s sleep I know it’s
hard but if you are serious about
sleeping well the smartphone has got to
go when you are getting ready to go to
sleep now deep divers what’s also helped
me is to realize this you have to start
enjoying the life you are living because
I remember deep divers when I was
working in a job I didn’t really want to
be there and I didn’t actually want to
wake up to go to the job so guess what
because I didn’t want to wake up it was
hard for me to fall asleep hmm
slow motion this side hmm because I was
dreading what was gonna come and that’s
why a lot of people can’t fall asleep
right now because the psychology is if
you aren’t happy with the life you’re
living of course you don’t want to wake
up and see the day no you don’t want to
do that you just want to stay out as
long as possible hoping one day you will
never ever have to wake up right so I
found out that the more I started to
actually love the life I was living
falling asleep was very easy because
guess what I wasn’t trying to fall
asleep because I was doing so many
interesting beautiful things during the
day that eventually I just like whoa I
just drifted off like where did that
come from a lot of us who have insomnia
what happens you are so preoccupied with
trying to fall asleep that you can never
fall asleep now why does this happen
this phenomena is something called
paradoxical intention okay now there is
a great psychologist also the founder of
logotherapy Victor e Frankel I remember
learning about him when I was studying
psychology in university fascinating he
came up with a term paradoxical
intention and he has a great book called
man’s search for meaning but what
happens with paradoxical intention a lot
of people who have insomnia a lot of
people who can’t fall asleep what
happens you’re like I have to sleep
right now I must fall asleep right now
all of this pressure creates a lot it
creates a lot of anxiety a whole lot of
anxiety with this anxiety this creates a
lot of cortisol the stress hormone so
now guess what you definitely can’t
sleep because you really really really
really really really really really want
to sleep you can’t sleep because you
have built up way too much anxiety way
too much cortisol that now it’s very
difficult so with paradoxical intention
what he found out was if you suffer from
insomnia you have to not want to go to
sleep and what does this do this takes
the pressure off like just say I don’t
care if I fall asleep or not right and
what’s gonna happen is that you are
gonna enter a total state of relaxation
because there is no pressure there is no
anxiety there is no stress hormone
cortisol and all of a sudden even
without trying you just like whoa drift
off like deep divers how many times have
you been with a loved one a good friend
and both of you are talking and it’s
late at night and you just fall asleep
like whoa you didn’t want to fall asleep
but you just fell asleep
right how many times have you just been
listening to 4 3 2 Hertz music by
infinite waters Ralph smart and you’re
like I love this music so much I don’t
want to fall asleep though and then you
just fall asleep right you wake up the
song is obviously finished right so with
paradox with with paradox
intention deep-dive is how I use in my
life is to be so preoccupied with what
I’m doing every single day
I’m not focusing oh I have to get a good
night’s sleep no focus on living for the
day
carpe diem seize the day make sure what
you are doing throughout the day is
fulfilling to you be so busy enjoying
your life that you aren’t concerned
about saying oh I have to fall asleep
because you naturally will fall asleep
once you use paradoxical intention deep
divers how to fall asleep superfast
seven-day vegan challenge less caffeine
has helped me in fact I don’t drink
caffeine I don’t drink coffee right and
that’s why I can get a good night’s
sleep if you are addicted to coffee I’m
not gonna judge you but just realize
this that a lot of people can’t sleep
right now on the planet they find it
very hard because they are
overstimulated and what’s helped me
along my journey is to drink two liters
of water before I go to bed pH 10 and by
the time I go to bed I just crash out in
the first few minutes okay what happens
when you are dehydrated you’re like
trying to sleep I’m trying to sleep
right now but I’m dehydrated I got a dry
throat right now I’m really thirsty
right now you’re looking a bit shaky
baby in bed yes you are right so anytime
you are thirsty you are already
dehydrated so the secret to falling
asleep superfast is to make sure you are
hydrated stop drinking water more water
more alkaline water more chamomile tea
right and this is really fundamental
less caffeine more water deep divers how
to fall asleep super fast now you have
way too much on your mind that’s
was keeping us up every single thought
is a child of you so you have to realize
if you have thoughts which aren’t
serving you if you are blaming yourself
everything it’s gonna be very hard to
fall asleep with self forgiveness comes
the best kind of sleep known to man and
woman on planet Earth right so learn how
to stop being mad at yourself for not
being where you really want to be learn
how to surrender and this has really
helped me to fall asleep super fast to
surrender you see sleep is the ultimate
surrender hmm what slow motion this side
mmm you see in ancient cultures sleep
and death were closely related because
when you are sleeping you are having a
mini death in other words you are
preparing yourself for death so you have
to learn how to let go of this material
world many times you can’t sleep because
you are still trying to cling on like
hey where’s my phone I need to check the
the latest status and this update and
that update and you’re drawn addicted to
this material world that’s why you can’t
sleep you have to learn how to put it
down put it down that’s right put it
down Ralph alright I put it down right
the fall asleep super fast you have to
learn how to let go of the material
world and therefore what helped me along
my journey was to say okay I get it
I have to surrender before I go to sleep
and that means two hours before sleep no
smartphone two hours before sleep
beautiful meditation music has to be
playing beaut beautiful reggae music
classical music because a lot of us we
are in naturally in the beta brainwave
state okay now relaxation is at the
alpha brainwave state then we’ve got the
theta then ones of the Delta so to move
to the Alpha to the theta to the Delta
we have to be making sure we are in a
relaxed state before we go to bed what
happens a lot of us as soon as we’re
like
the day is over we’re kind of stressed
out we’re rushing everywhere then we
just jump into bed and we’re like hey I
need to go to sleep right now no it
doesn’t work like that we have to start
realizing we have to relax before we go
to bed Yoga is fantastic for that also
deep divers realize that each one of us
has a different circadian rhythm okay
not everyone is supposed to sleep at the
same time I love to have cat naps okay I
actually sleep during the day as well
for like an hour and I’m good right so
find your own natural rhythm your own
natural sleep cycle for what works for
you deep divers how to fall asleep super
fast you see what’s helped me along my
journey is I remember a great friend
gave me a book called lights out and
this is all about how with the rise of
modern technology with the rise of
electricity there was a rise in mental
illnesses and insomnia so what happens
as soon as we wake up we go to work or
we go out then we come home by the
evening time the Sun has gone down but
we turn the lights on now what this
actually does is that it actually
stimulates our brain tricks into
thinking oh it’s daytime again so this
actually makes us hungry
oh I need to eat right now so we start
eating and then we keep eating and then
we eating and then we go to bed right so
we’re over eating that’s why a lot of us
can’t sleep when we are over eating it’s
like going to bed on a bed of nails
right nobody wants that absolutely not
especially not the cat down the road so
what I love to do is the fast before I
actually go to sleep this really helps
the body detox it helps us get a good
night’s sleep but also making sure I’m
sleeping in total darkness no lights
around me right because this also
increases the melatonin within the brain
which actually governs our circadian
rhythm our sleep and wake cycles
slow motion this side we have to learn
how to turn the lights off so there you
have it deep divers also share with me
how you get a super good night’s sleep a
lot of people say R alpha I sleep – your
videos cuz your voice is so soothing
well thank you so much and my gift to
you well is just to say feel so good to
beautiful deep divers we’re having fun
have a beautiful day with just whoa
breathing in that good oz prana baby oh
you like the ship summertime baby
shoutout to everybody who’s been rocking
the good ass prana shirts getting the
good ass prana shirts right now deep
divers I Ralph smart dog calm / clothes
get the wonderful nubuck feel alive by
Ralph smart at Ralph smart calm / the
book but a question add me on Instagram
right now for daily inspiration at
infinite waters deep divers to sleep
better you have to learn how to
surrender every single day have a
beautiful day deep divers infinite
waters diving deep once again stay well
stay healthy peace you once you do all
of the above well you’ll just fall
[Laughter]
[Applause] you
to fall asleep you’re like I can’t sleep
so I’m gonna pretend to fall asleep
right now then you actually trick
yourself to thinking that you’re
actually asleep you’re like I’m sleeping
right now then you wake up you seconds
later only to realize you haven’t slept
[Music]
peace and Finnick waters diving deep
once again beautiful deep divers we are
here such a beautiful day I’m sending
you tons of peace tons of love take that
take that take that
we’re just whoa breathing in that good
ah sprouter baby how to fall asleep
super fast that’s right
do you have insomnia do you find it hard
to get a good night’s sleep are you
always up late and you just you just can
never fall asleep well I got a great
question that came to me let me read it
word for word deep divers and if you’ve
got a question don’t email me I get
thousands every single day add me on
Instagram right now at infinite waters
those people get first pick so they
start like this Ralph can you make a
video about the importance of how to get
a better sleep absolutely I’ve been
suffering from insomnia nightmares for
years and I don’t have the best attitude
towards sleep but sleep deprivation has
been taking its toll on me it’s very
hard for me to find a balance between
work side hustle family and sleep if you
read this thank you so much you’re such
you’re such an inspiration to me well
thank you so much as well so this video
is really gonna help you to fall asleep
super fast I know what it’s like I – at
one point in my life couldn’t fall
asleep I’m like I want to go to sleep
right now and sleeps like I don’t think
so
and Wayne even had breakfast yeah can I
so wonderful deep divers let me share
with you what’s helped me along my
journey to fall asleep super fast and I
mean super fast to get a great night’s
sleep first and foremost we have to pay
attention to two very important studies
in the scientific community we got a
look at the work of dr. meter God and
from the University of Rochester Medical
School the research shows that when we
fall asleep cerebrospinal fluid flows
through the brain and clears out toxins
in the brain through a series of
channels that expand during sleep so
that is why it is so essential to get a
good night’s sleep and if you don’t well
you’re gonna be really grumpy towards a
cat down the road now we also have to
look at the work of dr. Gregory Marcus
from the University of California his
research shows that using a smartphone
is disastrous for getting a good night’s
sleep as your smartphone use increases
so does a poor quality of sleep so
what’s helped me along my journey to
fall asleep super fast is to hide my
phone like phone here phone gone phone
hit no phone go away phone we don’t need
you right now phone right look what I
love to do is to put my phone into
another room because a lot of us deep
divers let’s be honest when we go to bed
it could be 10 o’clock 11 o’clock
whatever time you go to bed if you have
this by you you ain’t goin to bed
anytime soon especially if you’re on
Instagram going through people’s
profiles like this is so addictive and
that’s why so many people have insomnia
they can’t fall asleep because they are
addicted to
mobile phone to their smartphones and
this produces radiation and elf
frequency so this has got to be in
another room and by doing this exercise
every single day it has helped me to get
an amazing night’s sleep I know it’s
hard but if you are serious about
sleeping well the smartphone has got to
go when you are getting ready to go to
sleep now deep divers what’s also helped
me is to realize this you have to start
enjoying the life you are living because
I remember deep divers when I was
working in a job I didn’t really want to
be there and I didn’t actually want to
wake up to go to the job so guess what
because I didn’t want to wake up it was
hard for me to fall asleep hmm
slow motion this side hmm because I was
dreading what was gonna come and that’s
why a lot of people can’t fall asleep
right now because the psychology is if
you aren’t happy with the life you’re
living of course you don’t want to wake
up and see the day no you don’t want to
do that you just want to stay out as
long as possible hoping one day you will
never ever have to wake up right so I
found out that the more I started to
actually love the life I was living
falling asleep was very easy because
guess what I wasn’t trying to fall
asleep because I was doing so many
interesting beautiful things during the
day that eventually I just like whoa I
just drifted off like where did that
come from a lot of us who have insomnia
what happens you are so preoccupied with
trying to fall asleep that you can never
fall asleep now why does this happen
this phenomena is something called
paradoxical intention okay now there is
a great psychologist also the founder of
logotherapy Victor e Frankel I remember
learning about him when I was studying
psychology in university fascinating he
came up with a term paradoxical
intention and he has a great book called
man’s search for meaning but what
happens with paradoxical intention a lot
of people who have insomnia a lot of
people who can’t fall asleep what
happens you’re like I have to sleep
right now I must fall asleep right now
all of this pressure creates a lot it
creates a lot of anxiety a whole lot of
anxiety with this anxiety this creates a
lot of cortisol the stress hormone so
now guess what you definitely can’t
sleep because you really really really
really really really really really want
to sleep you can’t sleep because you
have built up way too much anxiety way
too much cortisol that now it’s very
difficult so with paradoxical intention
what he found out was if you suffer from
insomnia you have to not want to go to
sleep and what does this do this takes
the pressure off like just say I don’t
care if I fall asleep or not right and
what’s gonna happen is that you are
gonna enter a total state of relaxation
because there is no pressure there is no
anxiety there is no stress hormone
cortisol and all of a sudden even
without trying you just like whoa drift
off like deep divers how many times have
you been with a loved one a good friend
and both of you are talking and it’s
late at night and you just fall asleep
like whoa you didn’t want to fall asleep
but you just fell asleep
right how many times have you just been
listening to 4 3 2 Hertz music by
infinite waters Ralph smart and you’re
like I love this music so much I don’t
want to fall asleep though and then you
just fall asleep right you wake up the
song is obviously finished right so with
paradox with with paradox
intention deep-dive is how I use in my
life is to be so preoccupied with what
I’m doing every single day
I’m not focusing oh I have to get a good
night’s sleep no focus on living for the
day
carpe diem seize the day make sure what
you are doing throughout the day is
fulfilling to you be so busy enjoying
your life that you aren’t concerned
about saying oh I have to fall asleep
because you naturally will fall asleep
once you use paradoxical intention deep
divers how to fall asleep superfast
seven-day vegan challenge less caffeine
has helped me in fact I don’t drink
caffeine I don’t drink coffee right and
that’s why I can get a good night’s
sleep if you are addicted to coffee I’m
not gonna judge you but just realize
this that a lot of people can’t sleep
right now on the planet they find it
very hard because they are
overstimulated and what’s helped me
along my journey is to drink two liters
of water before I go to bed pH 10 and by
the time I go to bed I just crash out in
the first few minutes okay what happens
when you are dehydrated you’re like
trying to sleep I’m trying to sleep
right now but I’m dehydrated I got a dry
throat right now I’m really thirsty
right now you’re looking a bit shaky
baby in bed yes you are right so anytime
you are thirsty you are already
dehydrated so the secret to falling
asleep superfast is to make sure you are
hydrated stop drinking water more water
more alkaline water more chamomile tea
right and this is really fundamental
less caffeine more water deep divers how
to fall asleep super fast now you have
way too much on your mind that’s
was keeping us up every single thought
is a child of you so you have to realize
if you have thoughts which aren’t
serving you if you are blaming yourself
everything it’s gonna be very hard to
fall asleep with self forgiveness comes
the best kind of sleep known to man and
woman on planet Earth right so learn how
to stop being mad at yourself for not
being where you really want to be learn
how to surrender and this has really
helped me to fall asleep super fast to
surrender you see sleep is the ultimate
surrender hmm what slow motion this side
mmm you see in ancient cultures sleep
and death were closely related because
when you are sleeping you are having a
mini death in other words you are
preparing yourself for death so you have
to learn how to let go of this material
world many times you can’t sleep because
you are still trying to cling on like
hey where’s my phone I need to check the
the latest status and this update and
that update and you’re drawn addicted to
this material world that’s why you can’t
sleep you have to learn how to put it
down put it down that’s right put it
down Ralph alright I put it down right
the fall asleep super fast you have to
learn how to let go of the material
world and therefore what helped me along
my journey was to say okay I get it
I have to surrender before I go to sleep
and that means two hours before sleep no
smartphone two hours before sleep
beautiful meditation music has to be
playing beaut beautiful reggae music
classical music because a lot of us we
are in naturally in the beta brainwave
state okay now relaxation is at the
alpha brainwave state then we’ve got the
theta then ones of the Delta so to move
to the Alpha to the theta to the Delta
we have to be making sure we are in a
relaxed state before we go to bed what
happens a lot of us as soon as we’re
like
the day is over we’re kind of stressed
out we’re rushing everywhere then we
just jump into bed and we’re like hey I
need to go to sleep right now no it
doesn’t work like that we have to start
realizing we have to relax before we go
to bed Yoga is fantastic for that also
deep divers realize that each one of us
has a different circadian rhythm okay
not everyone is supposed to sleep at the
same time I love to have cat naps okay I
actually sleep during the day as well
for like an hour and I’m good right so
find your own natural rhythm your own
natural sleep cycle for what works for
you deep divers how to fall asleep super
fast you see what’s helped me along my
journey is I remember a great friend
gave me a book called lights out and
this is all about how with the rise of
modern technology with the rise of
electricity there was a rise in mental
illnesses and insomnia so what happens
as soon as we wake up we go to work or
we go out then we come home by the
evening time the Sun has gone down but
we turn the lights on now what this
actually does is that it actually
stimulates our brain tricks into
thinking oh it’s daytime again so this
actually makes us hungry
oh I need to eat right now so we start
eating and then we keep eating and then
we eating and then we go to bed right so
we’re over eating that’s why a lot of us
can’t sleep when we are over eating it’s
like going to bed on a bed of nails
right nobody wants that absolutely not
especially not the cat down the road so
what I love to do is the fast before I
actually go to sleep this really helps
the body detox it helps us get a good
night’s sleep but also making sure I’m
sleeping in total darkness no lights
around me right because this also
increases the melatonin within the brain
which actually governs our circadian
rhythm our sleep and wake cycles
slow motion this side we have to learn
how to turn the lights off so there you
have it deep divers also share with me
how you get a super good night’s sleep a
lot of people say R alpha I sleep – your
videos cuz your voice is so soothing
well thank you so much and my gift to
you well is just to say feel so good to
beautiful deep divers we’re having fun
have a beautiful day with just whoa
breathing in that good oz prana baby oh
you like the ship summertime baby
shoutout to everybody who’s been rocking
the good ass prana shirts getting the
good ass prana shirts right now deep
divers I Ralph smart dog calm / clothes
get the wonderful nubuck feel alive by
Ralph smart at Ralph smart calm / the
book but a question add me on Instagram
right now for daily inspiration at
infinite waters deep divers to sleep
better you have to learn how to
surrender every single day have a
beautiful day deep divers infinite
waters diving deep once again stay well
stay healthy peace you once you do all
of the above well you’ll just fall
[Laughter]
[Applause] you
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