Why You're Always Tired (and how to fix it)

[@CookedMeat]

Summary: 1. Try obtain a consistent 7-8 hours sleep time per day. 2. Try match your schedule with your circadian rhythm, don't force yourself to wake up early or stay up late. 3. Use a melodic alarm. 4. Don't 'snooze' at all. 5. Physical exersice, exposure to bright natural light during daytime. 6. Hydrate yourself 7. Contain caffeine intake, preferably avoid caffeine intake 6 hours before bedtime. 8. Eat healthily. Avoid eating before bedtime. 9. Regular exercise, though avoid it before bedtime. 10. Napping before 3pm, preferably with length of a complete sleep cycle (~90m) 11. Warm shower before bedtime. 12. Avoid alcohol after evening. 13. Sleep in a dark, cool environment. 14. Put away gadgets from bed. 15. Don't lie awake, get up to do something and relax yourself. 16. Don't check time when you're awake midsleep. 17. Develop a healthy, consistent sleep schedule. 18. Value yourself, don't ignore your health or mental issue, seek professional help if you need to.

[@ser4tonin]

I love you, dude

[@unmappedinsights4787]

Thank you. You're amazing!

[@EM-Ree]

Thank you cooked meat

[@danytalksmusic]

*10. Nap under 30 minutes

[@kingcarcas1349]

people have no choice but to get up early in most of the world. Nobody napping for 90 mins. and I've heard exercise before bed is still better than no exercise.

[@AvocadoAtrocity]

The early bird and night owl thing totally makes sense. People would have to take turns defending the tribe, so different sleep schedules makes sense.

[@khalilahd.]

Yeah I’ve never thought of it like this

[@juliantrueman6542]

Evopsych detected

[@genmyth9513]

But what if you're neither? I struggle getting up early, and I can hardly stay up past 11-12pm

[@kappaprimus]

@@genmyth9513 maybe it's other factors, like stress, diet, lifestyle and lack of actual deep sleep that makes it so

[@TheGLOBEos]

True. Seems like nobody does. Similar to many working hours mostly wasted vs some very productive ones only.

[@MaverickWall238]

I have to say sunlight is so important. I always feel way more lethargic during winters when the sun is down by 4pm. My energy levels are always better during the summer. Might just be a mental thing, but winter is just so depressing.

[@hhaste]

a Vitamin D supplement in the winter might help with that, idk

[@miniMEGA29]

@@hhaste Personally I have the sunlight thing too.. I started to take vitamin D supplements and my seasonal depression hit many times greater but later.

[@xninja2369]

That's because you are in a cold country or smth, the temperature around in summer is around ≈ 45°C , feel so sweety all time , it is so bad that I don't even wanna do anything , I can't fall asleep , nor I can work 😢. Summer is my most hated season , .. So winter is best for me ≈ 15-25°C 🤞

[@raw_dah]

There's something like seasonal depression.

[@saitama22]

1. Get enough sleep (7-8 hours). 2. Match your chronotype(natural inclinationof body to sleep at a certain time). 3. Change your alarm sound to a melodic sound. 4. Don't hit snooze because it will disturb your sleep cycle and will make you feel more tired. 5. Move around and do some physical activities in the morning which will increase your alertness. 6. Expose yourself to bright light in the morning. Make sure to get outside and get some sunlight for 30 minutes to 1 hour. Turn off the lights during bedtime. 7. Be hydrated. 8. Try to not have caffeine after mid-day. 9. Eat well and healthy. 10. Do exercise. 11. 20-30 minutes nap increase productivity, cognitive functions, memory, creativity and make you feel less tired. Napping duration is suggested to be less than 30 minutes or 1.5 hours. Try not to nap after 3 pm. 12. Alcohol is sleep's worst enemy. 13. Have a warm shower or bath before bed. 14. Sleep in a dark and cool environment. Remove any lights or gadgets from your room. 15. Put your phone away from your bed. 16. Don't lie awake in your bed. Get up and do a relaxing activity until you feel sleepy. 17. If you wake up in the middle of the night, don't check the clock. 18. Develop a sleep schedule. Do to bed and wake up at the same time of the day, no matter what!

[@pidgeon6799]

you spelt worst wrong on number 12 but tysm for the list

[@saitama22]

@@pidgeon6799 😅 thanks for telling...

[@amantiwari9822]

Most of the people come to comment section to take help of people like you instead watching whole video 😂 Like me 🤣🤣 BTW TYSM

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…........

[@jhoughjr1]

I have noticed the apple sleep app being melodic seems to train me to wake up around that time normally.

[@cooperkirby4571]

Reminder that getting into a healthy, energizing sleep schedule is a process and can take time. The most important thing is to BE GENTLE with yourself. You don’t have to be able to do all of this all at once. Be patient, do whatever you can no matter how small, and don’t give up!

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…........

[@Midoriel]

Very important! It's so easy to just give up entirely if you fail once, I've done it so many times (trying to start a better sleep schedule etc. but giving up soon after I fail). Even a little progress is good, and it really does take time to make new routines and stick to them.

[@dstinnettmusic]

This is good advice for any habit :) Good and bad habits take time. You don’t start with a 6 pack every night. You don’t start a healthy habit any faster.

[@darrellshoub7527]

Cooper, well said !!!!!!!!

[@telli5868]

i like how impossible this sounds with any normal job

[@monicatoro2286]

This is what I was thinking, that I'm lucky cause I can actually follow every single step but I'm sure most people just can't.

[@Mr.BabyOil]

On god I got 3 jobs im cooked

[@jeonskookiee8366]

LITERALLY there's just NO TIME to sleep full 8 hrs

[@milessoliz8645]

😂

[@whitemakesright2177]

Yes, our current capitalistic society is antithetical to human thriving.

[@ardraneala]

I have a blood pressure issue. The fatigue was horrible and disabling. Once I started to do endurance exercise, a month in I began to feel better. I need to maintain it. I also need to drink a lot more water and increase my salt intake. Then midodrine as needed. I had Lyme disease a long time ago and this was the last symptom to go away after successful treatment. I couldn't figure it out and it probably began because of extended bedrest. Now I have my life back :)

[@yakshashreyas]

ALL the Best 🔥👍

[@pepega3344]

@Don't Read My Profile Photo ok

[@SR_Joseph]

congrats 👏

[@vjemmie4484]

@Don't Read My Profile Photo no

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…......

[@bridgetdineen255]

My favorite thing about this is how proud he is of his fitness journey. “Like look at me lifting those weights.” High key inspires me

[@misz3]

Figuring out my natural rhythm was HUGE for me! For my second year of college I decided 8am would be my wakeup time. I made sure my classes and work schedule worked for this, and life has just been 10x better. My last job required me to get up at 4:30am and it was hell on earth. I'd rather work double the hours at a crappier job than wake up that early ever again to be honest!

[@slipstream215]

How’d you figure your natural rhythm though?

[@xXNibiNoNekoXx]

I'm a night owl that prefers to go to bed at 3am-4am and wake up at 12pm. Been this way for as long as I can remember and now that I have an evening job I feel way less fatigued. It's so nice not forcing myself to wake up early.

[@Red88Rex]

I’m also like you. I have dspd, have you heard of it?

[@tristantheoofer2]

im also a night owl lol. go to bed at abt 12-1am and wake up around 9-10. latest ive woken up is at abt 12:30 lol

[@IxiaClover]

ive always been a night owl and the exact same has been true for me, i have been a lot less fatigued in evening jobs. however... it was really depressing not really seeing any of the day, and missing out on all the social events that happen in the evening... so although i was less tired, my life wasnt really worth it... i hate trying to find that balance

[@KRfromthePaleozoic]

I've got circadian rhythm disorder (delayed sleep phase type) and this is my experience too, though I have a strict daytime job and it is *so* hard to keep up with

[@sharpballer7751]

That's not a natural night owl. Night owls sleep at like 12 that aren't addicted to their electronics

[@ccondelli]

I was constantly exhausted no matter how much I ate or slept. It was affecting my job, my workouts at the gym, even my free time. I felt terrible, like I was sick or something. I finally went to the doctor and found out I had an iron deficiency, so my doctor put me on supplements and offered me an infusion and I feel so much better! So it's definitely worth getting bloodwork done and going to the doctor's on top of all these great tips :)

[@araja90]

Did you notice any hair thinning along with the fatigue?

[@ccondelli]

@@araja90 Yes! My hair got super fine and lost all of it's thickness. I hope you're doing OK!

[@Weimaraners]

Same, accept its B12 for me. I also have rheumatoid arthritis and my dr kept on caulking it up to that. FINALLY got some answers after 2 dozen blood tests. B12 injections made a huge difference!

[@araja90]

@@ccondelli thanks for sharing, I have low ferritin levels but normal levels for my red blood cell count and iron (early stages of anemia). I am suspecting that may be one reason why I am experiencing hair thinning and fatigue.

[@ccondelli]

@@Weimaraners Oof I'm sorry you had to go through so much before getting answers! B12 and iron deficiencies have very similar symptoms, I think B12 is actually the vitamin that allows iron to work properly. Best of luck to you!

[@jimhall583]

For me, being able to eliminate an alarm has been very helpful. This is a by-product of your tip on creating a schedule for sleep where I have changed my schedule so that I start work later and have a longer morning to just wake up, have my coffee, read and eat. There is so much lees stress in my start to the day and this allows me to be less anxious about my sleeping.

[@anilite_]

My tiredness was cured as soon as I graduated from school (and started working freelance). That's all. I kept all my other habits, but now I just fall asleep and wake up whenever I want and have 0 anxiety about it because there's just no pressure. I still commit to a schedule, but if there's a night when I for whatever reason went to bed extra late - no worries, I can still get my 8 hours and go back to the usual schedule in a day or two. That used to be a death sentence to me during my school years though! So yeah, all of these tips are awesome, but from my personal experience just having no pressure and anxiety about sleep improves things dramatically.

[@Narra0002]

Yes, idk who thought it was a good idea to start school at 8 in the morning. It makes no sense and it’s one of the biggest issues with the US education system

[@imtryingiswear97]

Relate to this so much. Graduated and took a gap year, holy smokes. I got out of bed every day feeling amazing and always managed to do what I planned to. Was researching, studying, completely of my own volition and time spent in a slump or just spacing out decreased dramatically. It was like a whole new life fr 😭

[@anilite_]

@@Narra0002 Not just the US as I personally am not from it x) Many countries have similar education systems which require students to get up super early even in friggin kindergarten! It's horrible

[@Narra0002]

@@anilite_ I get that, but I was talking about other issues that only US schools have

[@chickenwingslover9456]

@Anilite Hi! I checked out your channel and your art looks so good! I want to have a anxiety free life too. It would be great if you can share any tips or advice working freelance and selling digital art? Thanks! I would appreciate your advice

[@YasminGoncalves1998]

I’m a nurse & I work Night Shift, but even working nights, following these tips is so important for me! Some people think I’m crazy for staying on a night schedule even on my days off, but it’s like you said, it’s so hard on your body to not just stay on one schedule! My blackout curtains, sleep mask, & extended release melatonin are my best friends after a shift & a hot shower!

[@chopsticksforlegs]

You're lucky. We have 5 rotating shifts, hence I'm constantly tired 😴😴😴😴

[@MJ-ck1zv]

Me too!!

[@pittbull3157]

I work for the sheriffs office in the jail in my town on night shift. I’m right there with you. I’m one of the few there that aren’t tired at work because I have a consistent schedule even on my off days.

[@feeshac1974]

@@chopsticksforlegs yeah I dont know why they make most nurses rotate. I have a steady night shift position and it’s great to have a routine even if it is kinda wonky.

[@STEFiRoTH]

Body temperature while sleeping is also extremely important not only with assisting in falling asleep but also the overall quality of your sleep. Something that really helped me personally was to get into bed with some light clothing and strip down to as nude as you and your partner are comfortable with. You can also alternatively take a warm shower or bath and then quickly dry off and get into your cool bed. Try it out I used to think I was just a helpless insomniac but with diet, cutting caffeine, proper lighting and cooling just before bed I have been able to sleep much more consistently.

[@a_d_a_m]

this might seem obvious when said out loud but whether one is actually doing what they want with their life can have a huge difference. It can be so, so hard to get up on time and feel energized for the day when you know all you’re looking forward to is work that you hate doing. It doesn’t mean there’s something wrong with your health or your habits, sometimes it’s the sense of purpose in life that’s missing (and no I don’t think that’s entirely the same thing as “just depression”)

[@ytminax]

yeah it would be more similar to just not being content with your life and occupation, unfortunately not everyone can afford to have their dream job, or even know what their dream job is.

[@lottaraatikainen3942]

This is so true. One of the reasons I find it so difficult to go to bed early enough is the fact that I'd like to do nice and fun things rather than just switch off until it's time to go to work again.

[@ytminax]

@@lottaraatikainen3942 sleep procrastination!

[@Grace-qr2rd]

i am battling with this rn! a thing i noticed that helped me for anyone interested is getting up before you absolutely need to. making time for yourself before you actually have to go to work helps me keep a better attitude towards getting up in the morning, especially as a night owl! right now I work a 1-10pm schedule, so i'll wake up around 9 or 10am so i have a couple hours before I actually need to worry about going to work. :)

[@Dude8718]

Very different from depression. Although depression can hinder your ability to feel purpose, the lack of feeling purpose doesn't necessarily mean someone is depressed. And it's not something an SSRI will fix. An SSRI may just help you function in the world to be able to find your purpose.

[@tomasvachuda4075]

Great video. I just want to say one important thing. There's a big biological difference between fatigue and sleepiness. Fatigue comes after activity (mental or physical - both create different type of fatigue). Sleepiness comes after inadequate sleep and is growing stronger during the day, due to rising adenosine. So, in a very simplified way, fatigue is a mechanical strain, while sleepiness is mostly a chemical issue. That's why both states have a different solution. If you want to alleviate fatigue, you need to stop working and wait for your brain or muscles to recover. If you want to alleviate sleepiness, you need to get more or better sleep (there are 7+ different parameters that influence overall sleep quality). And after a few days or weeks, you'll get back to normal, because you will get rid of all of the excessive alertness-decreasing adenosine you accumulated over the past months or years. Also. Both fatigue and sleepiness can be "masked" or enhanced by many other factors (diet, light, background noise, boredom ..). And both fatigue & sleepiness can be objective (brain & body function) or subjective (feeeling positive, motivated, vigorated). Studies show that, paradoxically, people who are objectively more sleepy (their cognitive functions are very low) usually feel more energetic than people who feel less awake (but their cognitive functions are fine). And as for the feelings of fatigue, they are mostly related to the perceived demands, rather than our objective strain or objective function. In other words, if you feel like the work demands are exceeding your capability to deal with them, you will feel tired, even if you're objectively OK. Anyway, what I wanna say is, tiredness is not an easy topic. And anyone who feels tired needs to find out whether it's fatigue or sleepiness. Mostly is a combination of both. But many people sleep fine and still feel tired. That's because sleep isn't a cure for fatigue. Or at least not for the mental fatigue. Cure for mental fatigue is mental recovery. Resting BEFORE sleep (so your brain is already relaxed, which improves the sleep quality) and DURING the day (taking breaks after 80-100 min of mental work, because that's the cognitive limit of our brain). That way your fatigue won't accumulate during the day nor between days. And then you will feel both awake AND rested. Not only in the mornings, but during the whole day. Who wants to find out more about tiredness, google "fatigue sleepiness ncbi" (for studies about the difference between these terms). I recommend two papers in particular, google: PMC6139359 and PMC6660560, which focuses on difference between recovery & restoration (then you can check related studies). Or you can google research from Sabine Sonnentag. She's done like 30 years of research on fatigue & recovery. For even more info about resting (with scientifically proven ways to increase efficiency of your recovery), check out these books: Rest (Alex Pang), The Art of Rest (Claudia Hammond) and An Oasis in Time (Marilyn Paul). Hope you all feel energized soon. :)

[@serenevalor]

Wow, this is amazing 👏 Thank you so much for the resources. I'm going to check them out!

[@GQ-fr9ud]

Thank you so much

[@zahraalhussein1912]

Tysm! Appreciate you taking your time to write this!

[@sp3ktralmob802]

thank you thank you thank you

[@hiive1684]

From my personal experience, when I was mentally tired and drained sleeping 7-8hrs still didn't stop me from feeling mentally tired However I took naps in between so in total would take roughly 9-12hrs of sleep and it actually made a huge difference as soon as I woke up, it's like most if not all of my negative thoughts went away Sleep imho can be very beneficial It alone might not solve your entire problem of being tired, but it can definitely be beneficial and put you in the right direction Especially when getting little sleep can have negative effects

[@sarahrose9944]

Another tip is tidying up your room before bed, setting your clothes out to help your morning go smoothly, and I enjoy tweaking a decoration or furniture piece so that I look forward to it in the morning. For example, the other night my “wind-down” activity was cleaning up my plants, trimming leaves and rearranging the pots. I moved one into my living room and in the morning I was really looking forward to seeing the room in a new perspective. Cleaning your computer desk, kitchen counter, or fluffing your sofa pillows can all be fun little things to look forward to in the morning.

[@gillianspencer9167]

I want to add one for some people with anxiety: for me I need to find something that takes my focus away from what my body is doing while falling asleep because otherwise I’m too focused on the act of sleeping to actually sleep. I find comforting noise (asmr, lower volumed podcasts, etc.) help a lot.

[@lisztomaniacenid]

yes! i listen to old songs on the radio on low volume, it takes my mind away from thoughts and helps me fall asleep. (i sound like an old person but im just on my mid 20s damn)

[@AshLordCurry]

Oh yes absolutely

[@adrunkdad]

rain noises are the best for helping me sleep!

[@wordzmyth]

I and a lot of people listen to Terry Pratchett Discworld audiobooks. Somehow the most soothing books.

[@rateeightx]

I often listen to music while trying to sleep for this same reason, Although to stop me thinking a lot in general rather than specifically thinking about sleep. Interestingly I find faster/more energetic music often works better than calmer, slower, music, Contrary to what one might think. I've found that repeating the same word or phrase in your head over and over until you fall asleep also helps keep your mind off other things.

[@LokirofRoriksted]

I haven't watched it all yet, but I wanna share something. I was a smoker from 22-28 (age). When I quit smoking, from 29-33 I was waking up early, fully recharged at 7am, sleeping around 00:30. I did all my house chores in the morning and was studying/working from noon until 22h without procrastinating. Top of the class, always full of energy. Body was completely clean, no alcohol, smoke or meds. Then, my gf got into smoking and I started again at 34 and now I'm always tired, waking up at 9 (otherwise i'll get fired lol) and procrastinating nonstop. We're gonna stop in a few days when she gets her work vacation and see how it goes, but I'm pretty sure that smoking is causing this depressive state where I can't wake up like when I stopped in that period.

[@chipsammich2078]

Almost 7 months in no cigarettes.. smoked for almost 24 years straight. And I'm only 40 the time flew everyday I smoked I loved and hated it..

[@Brannon1009]

Tobacco or weed?

[@LokirofRoriksted]

@@Brannon1009 tobacco, almost 1 pack a day

[@kshitijjain6538]

She is never gonna stop bro

[@gima123123]

Might be a mental thing too. When you quit smoking, you probably were in a strong mental state which was boosted even more after doing it. When you gave in, your mental state might have been worse/weaker and it became even worse when you know that you gave in to that habit. Just an idea tho, but definitely worth asking yourself if it's really smoking or is there something else bothering you maybe.

[@ArchibaldClumpy]

Highly recommend getting your blood tested if you can. I found out I had a vitamin D deficiency and bought some D3 supplements. Had immediate improvements in my sleep and energy levels within like 2 days. You may have something different.

[@kk-iy4bw]

I have PTSD and clinical depression, so I always feel tired. I've been subjected to things I wouldn't wish on anyone, and even that was way easier than trying to get out of bed is for me now. Please take care of yourselves, treatment for depression is very effective. Don't worry about potential side effects, because one very common side effect of depression is that you pass away.

[@PeanutButterCoffeeBread]

❤️

[@thingsnstuff85]

Sublingual B12 cured me of my clinical depression. I take 1000mcg once daily. No more citalopram

[@z1fe173]

We love you I hope you get better and would like to see how you doing so could you put an update on your Channel as a lot of people including me would like to hear your story and know when you get better ❤️

[@DiscoChixify]

Hey there, I also have ptsd and one of things that messed me up the most were the nightmares. I have figured out a strategy for that though and an easier transition to sleep. I listen to sleep stories on KZbin at bedtime. I know in the video it says electronics are a no-no, but for me it was more helpful to use my phone as a tool to help me get into a different mindset at bedtime. I’ll come back and post the name of the one I use specifically if you want, just can’t remember it off the top of my head.

[@kayleighfuria819]

I agree with most of this except for the statement "don't worry about potential side effects" because side effects of many mental health medications is an increase in suicidal thoughts, worsening depression, and many other negative things. I would recommend anyone struggling with depression, anxiety or any other mental health issues to seek treatment by working with and talking to their doctor while weighing the pros and cons of potential side effects of the medications. Some medications will have more side effects than others and it is different for everyone. Unfortunately most of the time finding the right medication and dose for the individual is through trial and error. I strongly urge anyone starting a new medication to document changes in mood, thoughts, appetite, weight, sleep quality and anything else that may be significant. ALWAYS go to the emergency department for any signs of allergic reaction such as difficulty breathing, hives, swelling and redness, etc. It is important to convey any changes and concerns to your doctor while starting or adjusting a medication so your doctor can decide what the next best step in your treatment plan may be. Stay happy and stay healthy 💖 take care of yourself 💖

[@cynsen]

I have fatigue from having had a stroke, but over the 15 years of post-stroke life I have made improvements, exactly like the ones mentioned, and my sleep has really improved. Imagine going to bed at night, falling asleep right away, sleeping all night, and then waking before your alarm? It’s like a dream!

[@lynnalborough9672]

Don't go too work... I'm 12 months away from retiring and I can't wait...

[@EchoGillette]

The best thing I started doing to wake up is to leave my phone on my desk across the room, so I can't be on my phone before bed and I have to stand up to turn off my alarm. Just forcing myself to stand up in the morning stops me from snoozing my alarm.

[@zawaser]

Did this exact thing and yep, it works!

[@IxiaClover]

i want to do this but im worried i wont hear the alarm in my sleep

[@shutthejoshup9875]

@@IxiaClover U will. turn it up

[@katybechnikova2821]

I will literally vomit if I would try that. :D You do you though.

[@Insightfill]

That's similar to the idea of "use bed only for sleep," too. By teaching your mind and body that bed time is sleep time, you'll spend less time lying awake waiting for sleep. Good idea!

[@Enn-]

Great advice, all of it! I'm one of those you mentioned near then end, with a medical condition. Sleep isn't rejuvenating for some, no matter how much we get. Working towards good sleep habits is still helpful, as it regulates our lives and helps us pace what minimal energy we have, so if you're reading this comment, no matter if you're chronically ill like I am, or just a tired person without a debilitating illness, practice good sleep habits. Be patient - it'll help.

[@Zortarok]

I think in my case, it's more the lack of purpose in life, when i do anything that I think is meaningful, I'm more likely to be energized while doing it 😕

[@ddalgeexD]

As a health care professional, I know these tips but I must say, you've presented it all so well and cohesively. You've definitely motivated me to sleep better, thank you! Love all the data backed tips :)

[@BasicPsychology101]

Ejaculation helps men fall asleep apparently... Just throwing that out there. XD

[@Pimkly]

12:15

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌….......

[@Т1000-м1и]

I was searching for "how drug addiction feels". Thanks, now I don't have to be afraid of it

[@ludoviajante]

Just so you know, I'm from Brazil and this video saved me. Thank you. Finally the algorithm got the recommendation right!

[@ZelphTheWebmancer]

Oi Ludo

[@Maracujakeks]

I'm happy that this video saved you, but what does Brazil have to do with anything?

[@KKids2020]

Haha

[@luciofernandes366]

NEVER EXPECTED TO ACHAR O LUDO AQUI

[@ZelphTheWebmancer]

@@Maracujakeks Brazil has to do with everything All is Brazil

[@dinofrog926]

To clear up the sleeping time: Even if you _feel_ fine sleeping only 6 hours every night, chances are you are still having all the rest of the negative cognitive consequences and this has just become your normal state of being so you don’t notice anything off. This was a common experience among the participants in the research in the book “Why we sleep” by Mathew Walker

[@LowValueMan]

Sleep is so weird…I use to need a ton of sleep when I was a teen/child probably because I participated in a ton of physically activities and sports all while still growing. As I’ve gotten older sleeping less and less like 5-6 hours has become ideal to me. If I sleep less than 5 hours during the day I’m extremely tired if sleep 7 hours or more it’s the same extremely tired. Sometimes it depends I feel great after 4 hours of sleep. It’s strange going from a heavy sleeper to needing less than what is known as ideal I don’t understand myself...

[@emilyb3875]

Did you know someone fact checked that book and found over 100 inaccuracies in the first 2 chapters?

[@dinofrog926]

@@LowValueMan if you sleep longer but wake up more tired then your alarm is probably going off during a non-optimal phase of your sleep cycle. Try sleeping just a bit more and you should wake up more refreshed. Or better yet, sleep without an alarm

[@dinofrog926]

@@emilyb3875 really? can I see the source on that? If that’s true I would have to see it!

[@dinofrog926]

@@emilyb3875 thank you! Yeah, there seems to be a few big inaccuracies in there. Especially the claim about life expectancy being higher among people who sleep longer. Damn it! Why can’t real information be easy to get a hold of? 😭 I don’t have time to look into hundreds of scientific articles. I wish I could just read a well-credited book and trust it’s contents :(

[@kyosukeplays]

My first thought, as long as you're actively seeking help and you aren't mentally blocking yourself, just watching this video alone and letting the brain process this information is a booster. My strategy: The farther ahead you have a set schedule, and turned into routine, means less worrying about those parts. Worrying alone is a battle.

[@bgpozos1]

thank you for YEARS of guidance and making science fun, easy to understand, and answering all the science questions millions are known to have. you guys rule!! 💫

[@lucasb4862]

For the slight chance those with iPhones haven’t seen it: if you set up a sleep schedule in the health app you get alarm sounds that are very gentle and not loud which gradually increases in volume and “intensity” the longer you take to press stop/snooze. Even if you don’t care for the schedule I really recommend setting it up just for those alarms, you can always just ignore whatever the schedule is, although it is really helpful too

[@zumabbar]

anyone with a samsung phone have a recommended stock ringtone like this??

[@snowjae9380]

This saved me

[@karsaanita]

Thank you so much! I was wondering why all the alarms were so horrible. I'm trying this ASAP.

[@GhANeC]

Omg dude i love you, those simple little crescendo ringtones are BEAUTIFUL in comparison to the default alarm ones. I cannot believe iVE used the health sleep schedule before and just stopped and forgot like…did i not notice or appreciate?…🤦 cmon me…

[@aanchaallllllll]

0:55: 💤 Getting enough sleep and understanding your chronotype are key to feeling less tired. 2:44: 💤 Science-backed tips for improving sleep and energy levels throughout the day. 5:33: 🌞 Exposing yourself to daylight in the morning, staying hydrated, and maintaining a healthy diet can improve alertness and sleep quality. 8:22: 💪 Exercise improves sleep quality and energy levels. 10:31: 🛌 Tips for better sleep and energy levels. 12:57: 💤 Consistent sleep schedule, exercise, and diet have a significant impact on energy levels. Recap by Tammy AI

[@bklowe0131]

This is a great video. If I may, I'd like to add my two cents to it, as well. First, setting a sleep schedule doesn't necessarily have to revolve around a clock. I work night shifts that frequently change in time (1p-3a, 5p-5a, etc.) so I can't schedule sleep based on time of day. Utilize habit pairs. By creating a link between activities you can get your body used to something because you have done something else. For example, I go to bed as soon as I get home. No matter what time I get off work, once I get home I immediately start getting ready for sleep. I have done this so often that just getting home now will start to make me ready for bed. Second, is taking care of nasal dominance. This may not be a big deal for some but as I've grown older, my sinuses can no longer maintain sufficient airflow as my nasal dominance changes throughout the night. To combat this, I use nasal strips (Breathe Right, for one). They adhere to the bridge of the nose and gently pull on the nostrils to keep them open throughout my sleep. These have been a huge game-changer when it comes to being able to stay asleep. Again, great video!

[@Mwoo92]

Coming back a few months after watching this video to say that these tips have had a positive impact on me. I haven’t been quite as consistent as I would have liked, and the gadgets thing is still a problem for me, but I’m getting more and more consistent as I form new habits. Definitely not feeling as tired in the daytime. Thanks very much for your help.

[@nicolendsouza]

The most encouraging part of this video was hearing that his sleep schedule is 12am-8am. This is so doable, and I'm honestly over videos that promote waking up at 4/5am to do the most before work. Success can also look like waking up at a reasonable hour!

[@tiffanyreid9202]

What tips would you give to help wake up at around 7 or 8? I am currently not working and I sleep in SO late. I usually wake up at around 1:00 pm-1 1:30 pm. And there have been days I even sleep in as late as 2:00 pm. I am honestly losing hope as to have the discipline to wake up earlier. Everytime I try to tell myself that I'm going to wake up earlier, I don't do it. I have been struggling with this for I would say, more than half a year.

[@floren_ce]

My thing has been the shifting of schedules to match my chronotype. Just.. the violence of waking up at 6h30 was unbearable for me. And when I went to college and picked classes that started at 10 at the earliest, it was a game changer. I am not sleeping more hours (maybe less hours even, because college), but I am never truly tired anymore.

[@CyanicCore]

Was thinking of the same time throughout the video. A friend actually had a "sunlamp" that was supposed to make the room feel more like day, but it did little to break how ...horrible it all was.

[@W1HURI]

Sadly thats not how chonotypes work. You either are awake when sun is up or when moon is up. 6.30 and 10.00 belong to the sun category.

[@CyanicCore]

@@W1HURI Not quite.

[@floren_ce]

@@W1HURI isn't that nocturnal vs diurnal instead?

[@goudsnaarspeler8661]

I did the same last academic year. Gotta admit that skipping the early morning lectures makes me more prone to procrastinating, but becayse of the extra energy and not falling asleep anymore during the other lectures, it was definitely worth it. Skipping half your lectures is always better than falling asleep during ALL lectures lmao.

[@jordyns6070]

There was one single semester in undergrad that I was able to set my schedule up so that everyday I had a class start at 10:00 a regular lunch break and evening classes that ended by 6. And my dorm happened to be a single with a LOT of windows and natural light. Having a consistent schedule that matched my night owl rhythm and light regulation was the best sleep I ever felt (it was also the most consistent I’ve ever been in the gym since quitting high school sports) Followed by a semester where classes started at either 8:30 or 2pm on alternate days and my worst semester both grade and mental-health wise

[@AwwesomeVal]

As someone who has also done a lot of internet research on sleep, I think this is a great video. I follow all of these things to ensure I get proper sleep. Following all of them, I actually am able to feel awake for the majority of my days and have a lot of energy. I also think its very important to make sure your partner also has good sleep habits, as their sleep habits will affect your sleep habits. When I do feel tired early on in my day, it is usually due to experiencing extreme emotions relating to anxiety or depression, but a good nap after I'm done with the height of those emotions help me regain the vitality I need to enjoy the rest of my day with decent energy levels.

[@LongLiver]

Normally I suck at sleeping. But over the summer I unintentionally did most of these things, and it felt so good. I had a pretty regular sleep schedule 10/11pm-6:30am. I’m not normally an early bird, but I definitely adapted to waking early and sleeping early. I spent all day outside working physically in constant sunlight. I ate good meals at consistent times. I didn’t use devices before bed, I usually sat around socialising with others. I always had water by my bed. The dormitory was not fully walled in, so it got cool at night. I also don’t drink coffee, and I didn’t drink much either. I did that for 7 weeks straight while volunteering, then I got home and woke up at 6:30am with no alarm for a week straight. Now I’ve killed my sleep schedule, I have a variable diet, I use my phone right before bed, I work inside. It’s mostly my own choices, but it sucks all the same.

[@mikodarmanin1912]

I used to struggle with chronic fatigue to the extent of really struggling to get out of bed and functioning normally on an everyday basis, no matter how many sleep tips and tricks I attempted. A Rheumatologist recommended Magnesium and B3 supplements and it was a lifechanger for me - my energy levels increased right away. A friend of mine had similar issues with Vitamin D deficiencies. My suggestion would 100% be to get some blood tests done and/or try some supplements for things we are often deficient in (like Vit D) if habit changes don't help.

[@Psilocybism]

Were you also diagnosed with a form of autism? Many people with percieved autism were actually using large quantities in magnesium and B3 (b3 in ridicously large quantities that would be dangerous for other people.). Their life would improve drastically after. In one study it worked that good, 1 in 3 participants stopped using medications and the word autism to describe their problems. It was a very intresting study.

[@edd2184]

I know this doesn't apply to everybody but what really affects my energy level are my happiness levels. If you feel drained every day at work. I guarantee you it's because you hate the job. For example, I used to always hate this one shift that would have extended hours. I was dreading when that opportunity came to the new job that I'm currently in. However when I did it it was like the day went by so fast, it was simply because I enjoyed the job. It also should be noted on first day because I had some other things planned I barely got 3-4 hours of sleep. Yet I felt energized, On other hand I got a full night of sleep 8+ hours and felt like I couldn't keep my eyelids open. At the job I despised.

[@phrebh]

Focusing on sleep cycles changed my life because it reduces sleep inertia to almost nothing, even on those days where I was up too late. Except for a rare 20 minute nap, I target multiples of 1.5 hours, plus the average 20 minutes it takes adults to fall asleep. This means going for 7.5 or 9 hours vs the typical 8. If I can't hit my normal bedtime, second bedtime is an hour and a half later. And if I need to catch up on sleep, zeroth (hi, physics degree here :D) bedtime is an hour and a half earlier.

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…........

[@TropicalAsian-1000]

Yeah now come join the marine corps infantry ( especially rifleman) And see how those tips would just go out the window lol.

[@phrebh]

@@TropicalAsian-1000 What was the point of this reply?

[@Pixiuchu]

@@phrebh You're going to act like that's the only weird reply here? lol

[@phrebh]

@@Pixiuchu I reported the other one. Lol

[@Maggie.The.Unicorn]

I find having a relaxing pre-bedtime routine helps as well, such as some light yoga or stretching. The routine serves as a cue to the brain that it is time for bed, which can help when there are schedule disruptions, since there is still a way to help signal your body and brain to wind down.

[@AzzRushman]

I used to venture in the "no alarm" territory. It was frightening on work days, but it's amazing! You get up when you are awake, no more lingering around the bed until you feel like you HAVE to get up.

[@airohtheenby]

I don’t know how to tell what my chronotype is. An hour or so after waking up early I always feel really great and it shapes my whole day better. However, I also love the feeling of being up late and feel fantastic around 1am. I always have a really hard time waking up early no matter when I fall asleep, but if I stay up late then sleep in I often feel I have misused my day and feel less productive

[@matheuscasarinisiqueira6646]

Same!

[@missmckennaslifeleverage6028]

Same!

[@BlueChillstep]

I had always been a night owl, since I was a kid well into adulthood. But a couple years ago I had to change to waking up at 5:30 every day. It was extremely hard at first but now I naturally wake up early. So, in my experience, I think you can make it whatever you want it to be.

[@mujjuman]

@@BlueChillstep same here. when i hit my mid 30s, i suddenly went from noctural which i was my whole life to waking up at 4AM and sleeping at around 9:30PM

[@rids8899]

Same

[@lucvergnes]

I started doing these things about a year ago, and honestly I can't even remember the last time I had an unproductive/tired day. Especially quitting refined sugars and proccesed foods has made the biggest impact on my energy, in conjunction with regular exercise

[@jamesmcinnis208]

"honestly"

[@DisloyalGaming]

It’s also super important if the standard changes don’t help check for sleep apnea and deviated septom along other sleep disorders. It is theorized that a large portion of the general population have some kind of sleep disorder. I finally got tested and I have had sleep apnea specifically obstructive apnea with about 21.5 apnea events (no breathing) per hour

[@lichtenjj]

You were my middle school and high school years. Same creator and content. Same consumer but different lifestyles. Channel has helped me in many ways. Information is a powerful tool. I heavily recommend people to watch most of your videos.

[@guillermo5782]

Thanks! I struggle a lot with this and I also realised that part of it, in my case, is a lack of motivation generally, in life. But in order to solve that problem I first have to sleep well so I can think properly about what to do with everything while I’m awake. ❤

[@BullshotDarts]

The morning light has helped tremendously for me personally. I have a sunset alarm clock that starts up 30 minutes before the alarm goes off, then I also have my bedroom light on a timer that turns on 5 minutes before my alarm goes off.

[@cdemr]

Releasing this video during finals... AsapScience really knows what he's doing.

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…........

[@tempestandacomputer6951]

In what country is it finals season right now?

[@cdemr]

@@tempestandacomputer6951 I meant like final exams, I should be studying rn

[@Tybward]

While going to sleep and waking at the same time is good for keeping your body on a schedule, the more important of these two is waking up at the same time. As long as you are waking up within one out of your scheduled time each morning, your body will stay on schedule. So if you normally wake up at 8, try to stick to that 12am sleep time, but if you happen to stay up until 3am for whatever reason, do not then set your alarm back three hours to get the full 8 hours. I’m the long term, waking at the same time has a more prominent effect in our rest and circadian rhythm than the occasional night of less than 8 hours of sleep. However, if you are consistently missing your sleep time, it may be worth making a long term adjustment to that wake time as well, or just building more discipline to go to sleep at 12.

[@AlbertKimMusic]

I've questioned my chronic fatigue for years, years of absolute torture. I didn't know what was wrong with me as I was healthy, stayed fit, maintained a good diet and had plenty of sleep. I did everything I possibly could have... And then I got diagnosed with ADHD.. Took my meds and... I'm a normal person. I punched my window realizing that I've gone all my life not living "normally". I finally realized how a "normal person" lives. I was so angry, so enraged yet so relieved that it was finally over. But I also realized that I'm going to have to pay a lifetime subscription just to feel this way, just to feel normal. How it still enrages me

[@guyat8007]

What med and dose

[@PhanieDaemonia]

I've followed all of those advice and they are great (I used to have HUGE insomnia issues). On tip you didn't mention: the sunrise-simulator alarm clock. Not only the progressive light makes for gentler morning, but it also had fantastic effect on night-time anxiety: instead of looking at the time, I looked at the light. It's getting light? Time to get up, even if the clock has not started ringing yet. Still dark? Great! You can go back to sleep, no need to look at the time!

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…...,.,

[@kana-is-sleepy]

The biggest thing that helped me feel less tired during the day? Getting diagnosed and treated for narcolepsy! I can't stress this enough: if you're waking up sleepy every day, go to your doctor and get a referral to a sleep clinic! It took 9 years, 4 different sleep specialists, and 2 sleep studies before my current doctor realized something was wrong. He's a neurologist, and probably the expert at treating narcolepsy in our area, so I got very lucky. Thanks to him, I now take 3 stimulant or wakefulness meds every day (modafinil, methylphenidate, and Wakix), and I finally feel alive again!

[@reeanimationgaming1034]

I fell asleep 4 minutes into this video. I’m not even kidding. Layed down on the couch right after work. Went through my watch-later list, and fell asleep when this one came on.. I will watch it tomorrow 🙂❤️🙏

[@ktmmmm797]

Please put the points in description also so that we can take a screenshot as a reminder

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…...,....

[@merriellegatlin2714]

One thing that helped me was realising that being warm made me sleepy. I used to keep my room on the colder side because it was more comfortable, but being slightly to warm actually helps a lot.

[@sarahrose9944]

I turn my baseboard heater and heating pad on while I get ready for bed and then turn it all off just before I get into bed. It’s a game changer!

[@Kurt-rg8jq]

I agree 8-hrs of sleep is 8-hrs of sleep, no matter what time you sleep, but depends on what industry you are in. If you are in business, then waking up early to beat the competition is very advantageous as you're starting the race before everyone & you want to make sure to maximize the 9am-5pm game period of when the other players are also playing. You can't close a deal while the other players are having dinner w/ their family or sleeping.

[@norapeace6526]

My brother sent this to me but I definitely think that the video made me feel comfortable about being a night owl and going to bed late. If I don’t go to bed too late, shoot before midnight, and always get 8 hours of sleep, I should be fine. I was just scared of not going to bed early and noticing premature-aging (dark circles, expression lines/wrinkles)

[@IrocZIV]

Didn't think I was that out of shape, but started doing some cardio work and I've really noticed how much easier it's made doing even simple things around the house, which is kinda like having more energy.

[@blacksterangel]

i literally find this video within half an hour after telling a friend that i am feeling extremely tired and sleepy. And though it doesn’t alleviate my worry that google is spying on me, i find the tips extremely useful and will try few of them. Thanks a lot!

[@shiftybat7318]

I seem to have gotten over the hard to fall asleep part but I wake up every 40-60 minutes and do this on repeat. I never feel rested and will likely die young as a result.

[@elianherrera6644]

It seems like you don’t reach a deep sleep stage… If you suffer from anxiety or a high-stress lifestyle this might be why

[@phobics9498]

At that scale its not a "i cant fall asleep because technology" problem but a sleep disorder. You won't fix it by browsing youtube. An example could be that you may have sleep apnea for example

[@darraghsean5682]

Go to the doctor!!

[@dailydoseofmedicinee]

If you're experiencing unexplained fatigue, it's important to talk with your doctor to find the cause.👍

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…...............

[@SuperStrongWhiteMan]

These are good advices, I used to feel tired all the time. Now I also only feel tired when my sleep schedule gets messed around with and plus i dont get enough exercise that week or even month.

[@ZAPRandom]

The thing that made me feel more energetic was cutting coffee in the late afternoon. I just stopped consuming caffeine all together but maybe you don't need to be so radical. Also, thanks for asking for the like and subscribe at the end of the video, it makes sense and it's much better for us.

[@asdfgoogle]

What actually helps me is planning ahead. Like thinking about projects I want to do when I wake up, etc. Doesn't always help though. Only when I know I'm tired.

[@DilucKaya]

I got tired as soon i started this video💀

[@PtolemaicTaweret]

Something which also helped me: The first thing I used to do after waking up was drinking a coffee. It felt like giving me a kickstart, but after 1-2 hours I was usually tired again. After reading something about it, I now wait until I have been up and doing stuff for 2-3 hours before getting my first coffee. I might still feel tired for the first few hours of the morning, but I feel more energetic throughout the rest of the day (drinking just one more coffee after lunch) . Not sure if it holds up to science at all.

[@acid123ist]

It does, your body is naturally waking up. Having coffee right after you wake up creates the caffeine crash during mid day since the effect of that morning coffee starts wearing out.

[@yxtsama]

Knowing your chronotype may help, If I have to wake up at 8pm and I don't want to wake up tired I need about 12 hours unlike when I can get up when I want. I feel pretty energized when I wake up at about noon even with 7 hours of sleep.

[@Hubcool367]

This is super interesting. Do you know if it's backed by science? Because it certainly seems to correlate with my experience. Sleeping a consistent 9-10 hours per day for 7-14 days straight, waking up at 8am, still feeling tired. On the other hand I remember during summer vacations, doing nothing but playing video games, going to sleep only when I felt tired, naturally waking up when I didn't feel tired anymore, sleeping maybe 6 hours/night. In other words, doing almost everything "wrong", but still feeling way less tired, with only 50-75% of the sleeping time.

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌….. ....

[@muug]

@@Hubcool367 I remember reading "Why We Sleep" from Matthew Walker. And it was all backed up by science. Also, I think he actually says it in the video too.

[@Hubcool367]

@@muug yeah he mentions it in the video, but like anywhere else, it's mentionned kind of like a "nice to fulfill, but unnecessary" condition. Like we may have a tendency to sleep later/sooner, but overall it doesn't affect that much and having a steady sleeping schedule, sleeping 1 more hour, any little positive step will override any short term tiredness. The way OP here describes it is rather like a non-negotiable condition to good sleep, you may sleep 12 hours per night but you'll have a miserable existence as long as you can't finally sleep the way you were meant to sleep. Like it is by far the most important thing to fix to fix our sleep, it overshadows the next 20 fixes together. That Matthew Walker book has been on my to-read list for a while, I'll definitely read it as soon as possible then, thanks

[@mardigammon4061]

@@muug you’d be surprised how many issues there are with that book, all ‘backed up by science’. Not to say it’s not a useful book, but it is pop science. Maintenance Phase did an entire podcast episode on this book, definitely give it a listen ☺️

[@Z-1Roy]

Can't spontaneously nap anymore ... its one of the hardest thing to do nowadays

[@Almightythor760]

I’m tired of being tired. Let’s all make that change together💪

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…..........

[@mehlover]

A lot of the tips here is also what Fabulous suggested too. I'm surprised drinking water right when I wake up helps. That and doing light less than 10 minutes excercise. It's not the ideal sleep routine I want for myself but I'm working towards my sleeping goals

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…..,......

[@AlexGAlexG]

Too much caffeine is the genuine reason for a good chunk of peoples mental health issues in the world right now. Quitting caffeine for a few months before lightly reintroducing it changed my life, a pint of water in the morning also HUGELY helped me.

[@lawngrease849]

Maintaining a schedule is so so difficult. I have tried to form so many habits over the last few years and it has never worked for me, maybe just a willpower issue.. but here’s hoping I can form a better sleep schedule for myself with this knowledge. Good luck everybody

[@neelabh06]

Same, man, same!

[@zairaivanna2271]

Sometimes it doesn't have to do with willpower. I was the same for a really long time wondering why I just didn't commit. Therapy was a game changer, mainly the one i take for my OCD. Since starting it I sleep earlier, better and have more energy.

[@lepetitmonster8737]

The best Tio for keeping habits as someone with adhd is changing your environment to you will automatically take the oath of least resistance. For example, I keep my meds in a place I WILL see it, or keep stuff close to places I’ll be and things like that. With time it ends up becoming an habit without you realizing it. I must mention that you MUST NOT force yourself, because that will make you frustrated and actively hate it. You gotta change your ENVIRONMENT to make it work. Cheat yourself to doing stuff without realizing it is the key.

[@MariaMartinez-researcher]

A thing that helps, living in a country where clock hours and sunlight hours match. In my country there are daylight saving periods, resulting in a two hours mismatch in the longer summer period. So, when your clock says it's 6 AM, it's actually 4 AM. Having a whole country waking up by night like medieval monks makes for lots of fun...

[@VELURA_Witch]

Here’s what I got: (a summary) Drinking water in the mornings, just a small glass works! Get literally like-30 seconds of exercise will work amazingly as well Exposing yourself to sunlight close to when you wake up, if you can’t get sunlight, any bright, artificial light also has a decent effect as well. Caffeine has a half life of 6 hours, so if you drink 200 milligrams of it at 3, then at nine you will still have 100 milligrams in you!!! (So limit all caffeine intake to morning and early-midday When preparing to go to sleep also get rid of as much light as you can, Ik it’s hard to stay off your phone but just trying be keep the brightness low, in a dark room works well

[@Rilows]

I would add meal times to this list. Getting breakfast is a huge energy boost for me. Also, whenever I eat a lot at night, close to bedtime, I have issues getting sleep. So I would say be mindful of when you’re eating and how much you’re eatin. Have breakfast just after you wake up, and also, don’t sleep much just before bedtime :)

[@jayvid9044]

Great video! I love this! I was recently diagnosed with sleep apnea and Have been on Cpap therapy for about 3 weeks; I feel like I’ve been coming out of a coma. The first week, I’d cry every morning as the positive difference Cpap therapy was making was so shocking. I was kind of like you with all of the sleep efforts; love Matthew Walker and Michael Pollen! The tips you give are incredible and I totally resonate with all of them! I would say, if anyone follows your great advice and they are still feeling tired, they should do a sleep study to see if they have sleep apnea. I had moderate sleep apnea (16 ahi), but it works also triggers different types of insomnia in me so it was exhausting…my airway would close about 16 times per hour causing my brain to half wake or wake just as many times…it created a baseline that I thought was normal. My reality has done a 360 with Cpap therapy, which is a continuous air pressure machine that keeps my airway open and stops me from waking so much! Cpap therapy is best thing that’s happened to my health!! Omgosh, I just finished your video and you recommended seeing doctor if nothings working! You rock! I’d specifically ask for a ‘sleep apnea sleep study’. I’ve mentioned my insomnia to my doctor In the past and have been referred to therapy which did not help at all, ugh. Some doctors prescribe therapy, drugs…. Skip it all, email them in writing if you have to, tell them you want a sleep study to see if you have sleep apnea. Cpap machines are on nationwide back order, so I’d try to order Cpap asap. It’s the best Strong arm move you can make for yourself and it could positively change your life for the better! A lot of people have sleep apnea. Get your machine and follow the tips in this video and Omgosh you will feel incredible!

[@R0D3R1CKV10L3NC3]

I'm a fellow Apnea sufferer myself, and I agree, getting a sleep study done is absolutely a must, especially if you know that you snore (have someone stay over, or stay over at a friend/family member's place, or even get an app that records yourself on your phone, if you're not sure and don't have someone there already to hear). My apnea episodes per hour when I got tested about 7 or 8 years ago now was 84, I believe, so getting the CPAP was definitely a life saver for me! I am not even capable of sleeping without it anymore. I certainly still need to try and follow most of the other tips in this video, though, since I am still tired all of the time, but before I got my CPAP, I would fall asleep if I were in the passenger seat of the car going across town here - a roughly 15 minute drive - on many occasions, and certainly would fall asleep if we drove anywhere farther, and now I comfortably can be a passenger and stay awake and alert for 8+ hours of driving in a single day. I still feel tired and low energy the whole time, but I never feel the immediate need to fall asleep like I would have before getting the CPAP, which is a great feeling.

[@brandoncarson3143]

A few other tips that are often overlooked that helped me was 1, Clean your room (I always feel more comfortable when that is the case) 2, Work on personal hygiene (shaving, brushing teeth, and so on. Look better feel better mentality helps)

[@addysaw]

Just my 2 cents here after doing CBT-I for insomnia: The sleep hygiene rules are a general guide; you should find what works for you individually. If your phone helps you relax, then by all means use it at night before bed time. Temperature: go what is more comfortable for you and what relaxes you. Last but not least: if you know you're the type who needs about an hour to fall asleep, you CAN stay in bed, as long as you're relaxed and not fretting. The rule of leaving your bed is valid for those who fret about this. You got this! After years of using sleeping pills, I've trained myself to sleep on my own again :)

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌….....,..

[@cybersteel8]

Yeah, I'm quite often just lying in bed for a hour or so, but not panicking. It's often just time spent reflecting and thinking and stuff. I do sometimes get impatient, but if I exceed an hour, I know I just don't feel tired enough to fall asleep, and I get up and chill for like 30 minutes, then I go back to bed to try to sleep.

[@khalilahd.]

I’m constantly feeling tired and I always feel like I’m getting enough sleep but then when I think about it I usually get only 6 so this is definitely awake up call (pun intended 😅)

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌….......

[@troxexlot18]

Difficulty falling asleep: Alertness Vitamin deficiency (B) Light lumen angle and distance İnconsistent sleep Sleep apnea (Low T may be caused by high cortisol or High aldosterone causing hypertension)

[@samyak3251]

1. Sleep 7-8hours 2. Don't hit snooze button 3. Move around when you wake up 4. Expose yourself to sunlight/light 5. Glass of water when you wake up 6. No Caffeine in evening 7. Healthy Diet 8. Do not Exercise before sleeping 9. 20-30 min nap only,also before 3pm 10. Avoid Alcohol 11. Sleep in dark room 12. Put away gadgets

[@WigantX]

13. If nothing is working it's worth talking to your health care professional

[@AyamArchive5]

Ohh i workout everyday before bed thats y

[@r6u356une56ney]

Should make one of these specifically addressed to people that have no choice but to work the night shift. While most of the tips can be adjusted for any time on the clock, obviously one cannot change when the sun rises and sets.

[@OrWhatWeHave]

Yep it's like.... Okay, good tips, now how do I do that with a baby and shift work at all hours?!

[@emma8nk690]

This was super interesting. Growing up and throughout most of my school career, I could wake up at 6-7am no alarm no problem, and physically couldn't stay up past 11pm. As I got older it became increasingly easier to stay up later, and more difficult to wake up earlier. One day many years ago I pulled an all-nighter just talking with friends online, and at that point my sleep schedule completely flipped on its head. I haven't gone to bed before 2am save for rare occasion when I'm sick or particularly exhausted, and often stay up til 4-5am. I don't know how I managed my early-bird schedule for so long, but I am a through-and-through night owl, even shaping my work schedule around my odd waking schedule.

[@Beyondzworld]

Great video! I can confirm that these habits helped me a lot too! Id like to add 2 things: it is important to get direct sunlight in your eyes within the first 30 minutes of waking up to help and NOT have any caffeine intake within the first hour to hour and a half of waking up. Turns out caffeine actually blocks the receptors reaponsible for waking up if taken within the first hour or so after waking up. You can lean more about it from Andrew Huberman in his podcast episode titled the Science of Sleep. He's a professor and a researcher at MIT and a wonderful resource!

[@fspinacz]

Very nice video! I fully agree with all these points as I've implemented them some few years ago increasing my energy levels dramatically. I'd just add two things I consider very important for me and they might help someone - 1. Plan the beginning of your day already when in bed, this can help you feel the purpose of getting up in the morning, and 2. Develop a morning routine; it also gives you the motivation to get up and that's often the hardest part of starting your day with the proper kick. Routine may be as simple as just washing your face and then stretching for two minutes :)

[@mayobenderas]

Exercise is key! My PMDD symptoms reduced by 90% just by running consistently for 20 min a day.

[@SageK253]

I'd be curious to see how a lot of these change (or don't) with different conditions, such as chronic illnesses, neurodivergent brains, or people with various mental health diagnoses like PTSD or anxiety. There's a ton of anecdotal info, but the studies are limited, and typically these kinds of lists don't include those situations. As someone with Fibro, CFS, and ADHD, a lot of these don't match up with what I see happen when I make these kinds of adjustments.

[@nwcam]

Exactly. I’m disabled, depressed, and have ADHD. Most of the regular tips don’t work for me

[@Kaylee_20]

@@nwcam Same! I also have ADHD, And caffeine doesn’t really have an effect on me. I can drink 2 redbulls, or a coffee with espresso, and then fall asleep. I am normally tired all day, some days unable to keep my eyes open, then at night i’m wide awake, and can’t sleep for the life of me. I also can sleep 4 hours and wake up completely refreshed, but sleep 7-8 and wake up exhausted. I hate it

[@butterbee_bb]

@@Kaylee_20 same! The caffeine thing is part of a typical ADHD response to drugs called paradoxical response. If I recall correctly, it includes things like medications/substances having the opposite effect than intended/typical (e.g. coffee being non-stimulating, I also get very hyper when I drink alcohol haha). If I’m not mistaken, things like effect duration are also included in this type of response, so that the effect of a medication/substance will last a lot longer or shorter.

[@ohhsnapitstara]

I find it so difficult to keep a sleep schedule when working a 8-5, getting up at 6am on a weekend sounds extreme but ill give it a go!

[@KeanuChrist]

11:53 Holy moly, this. Ever since I stopped checking the time at night, I would fall asleep faster. If I get up in the middle of the night and I need a drink, I open my fridge with my eyes closed. I needed this video. Been out of energy lately.

[@elianherrera6644]

A trick I like using is keeping my phone/alarm out of reach, so when it goes off, I have to physically get out of bed to turn it off. Once I’m up on my feet I don’t feel as tempted to go back to bed

[@fedepia84]

Skip the ad when it starts: 4:02

[@tylersavoy3266]

Watching this while I fall asleep

[@purrfectly_pawsitive]

lil tips ❤ * drink some warm water //keep my the side of your bed// *if your thinking what to do if your laying awake in bed you can read,organise stuff,draw etc //do not look at phone,ipad,computer-basically anything with 'blue light'// *to help wake up at the same time every day open your curtains and when it's light enough you will wake up.

[@packotakko]

I just talked to a doctor a couple days ago and she said that tje 8 hours are just a common myth. It all depends on the sleep cycle and its states. If you wake up at hte end of your cycle you feel refresehd and energized and if your cycle gets interupted by f.e. an alarm clock you are going to feel sluggish. Apparently cortisol is a key factor

[@baronbush8326]

☝️☝️look up that handle, she ships swiftly,and she got shrooms,Dmt,Isd,modal,psilocybin,chocolate bars,she got a lot..🍄💊🔌…...........

[@Cookiekeks]

I don't think the 8h are a myth. You need to have at least 7h of sleep a day

[@ericroe8342]

@@Cookiekeks it depends on who you are. Some people may need 10 hours and some may need 6 hours, but the average hours people need is 8 hours

[@potapotapotapotapotapota]

It's not so much that 8 hours sleep will magically make you feel better but that it will give your body enough time to go through enough sleep cycles to feel refreshed. But yeah if you wake up in the middle of your sleep cycle it doesn't matter how long you've slept for. That's why you either have to track wakefulness using an alarm app so that it doesn't wake you when you're at the wrong stage of your cycle. Even better is to have your alarm wake you up at the same time each day so that your body clock will learn to end its sleep cycle at the same time every day. Just like the video said.