How to Sleep Better - And Wake Up Early

In order to sleep better, and wake up early, you need to learn about the circadian rhythm - and why it’s important to wake up at a regular time - such as 5 am. To sleep better at night and then ultimately wake up early, we have a few helpful tips to get you started on your journey towards a more rested and enjoyable sleeping life.
Secrets to a Good Night’s Sleep
www.health.harvard.edu/sleep/...
Alleviation of Sleep Maintenance Insomnia with Timed Exposure to Bright Light
pubmed.ncbi.nlm.nih.gov/8340561/
Effects of Sleep Inertia After Daytime Naps
pubmed.ncbi.nlm.nih.gov/21463...
Effect of Nap Frequency on Daytime Sleep Architecture
pubmed.ncbi.nlm.nih.gov/22659...
Caffeine Effects on Sleep Taken 0,3, or 6 Hours Before Bed
pubmed.ncbi.nlm.nih.gov/24235...
Healthy Sleep Tips
www.sleepfoundation.org/artic...
Proven Tips to Sleep better at Night
www.healthline.com/nutrition/...
How to Sleep Better
www.helpguide.org/articles/sl...
Thanks to Tristan Reed (Senior Editor), Troy W. Hudson (VO), for helping to create this video!
For Troy: / troywhudson
Music from Bensound.com

[@kenyelxo]

I always watch these videos at like 3am.

[@hashimkhan1690]

Yeah same here. Muslims usually sleep early cause we have to Pray in morning. But I'm not a good Muslim 😢 But from Tomorrow I'll try to wake up early. 😄

[@ravenstillwaters5195]

Here I am watching this, ots 3am.

[@kenyelxo]

Raven Stillwaters never fails.

[@deathcult0x]

Fucking same

[@diegojosevelasquezperez736]

Yeah 😭

[@dhanunjay0073]

1.Timed light exposure 2. Napping routine 3.Afternoon caffeine 4.Unravel your stress 5. Gradual adjustments 6.Avoid your bed 7.Restless breaks

[@maazahmadshariff9583]

Thanks a lot

[@madikerisaishabarish2846]

Was searching for this,thanks!

[@Mico_xI]

Tysm imma save this

[@puppyloveranimations7146]

And avoid caffeine in the night and mountain dew because it contains caffeine

[@faisalmd7125]

Dhanunjay 007 Then why you are here If u already know

[@christian140]

KZbin is really getting comfortable with these unskipabble ads

[@yvetterodarte7173]

Sisanda Nkala I KNOW!💯🙄SO ANNOYING😒

[@M4DDX]

On god 😂

[@i-dislike-handles]

Double unskippable 30 second ads are the worst

[@Robot831]

Ad blocker go brrr

[@gxyviberblx118]

lol

[@sayyer10]

Me watching this at 4am. Just shocking my brain to wake up after sleeping 4 hours from bloody stress at work!

[@GetGooder]

lol, dang...sorry to hear!

[@ravenstillwaters5195]

I work for myself same story, wishing you a stress free life.

[@GetGooder]

Raven Stillwaters that’s awesome!!!

[@kiddiegamer6883]

Its 4:33 am rn...I have to wakeup at 7am

[@itzcraftgaming9105]

IM ALSO WATCHING THIS AT 4 AM

[@heavymeddle28]

5am and I'm on my 2nd cup of coffee. Wake up 4am every morning. Love it. Then I go to work and I sleep early like a baby again 😊

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@modernadulting6857]

Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early. ... Eating a healthy diet increases your energy and helps you sleep better.

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@alirezashahmoradi7536]

I love how straight forward it is. It wasn't like 30 seconds intro. I love it

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@5minutetocreative734]

That random person,,,"who liked 😭😭 my comments"🙏I pray may you and your parents live more than 100 years ❤️

[@imfake1267]

@@dayanidhisharma3131 don't be rude it's better to keep calm and never talk if your gonna say something like that

[@kars676]

Dayanidhi Sharma agreed

[@adorbez_rola]

tysm god bless you 🙏🙏🌟

[@jakkicousins]

❤️

[@dayanidhisharma3131]

@@imfake1267 abey paagal don't be a chocolate guy

[@videomonksofficial]

7-8 hrs sleep is necessary so that we can focus on work the next day.

[@yoguuuuurl1285]

Tysm!

[@Random-yh3jl]

oh *mine is 4-6 maybe cuz i nap after school*

[@Treebatt]

I was so stressed about my test. Before my test I was like 😩😩😩 But you know what? I passed the test 😁

[@nikisaaa3719]

WOOOHOOO🥳🥳🥳

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@38392]

In here at 3 am trying to go to frikin 💤 😴 sleep!!!!!!!!!!!! Yeah this works I am going to watch this every night

[@EnricoRechden]

I'm sure everyone watching this video has a great sleeping schedule..................lmao

[@ryukplays523]

@@proudlyachildofGOD how the fuck is tha one word?

[@lordfencepanel8666]

@@ryukplays523 No.

[@Nobody-qu3cy]

Not me 😀

[@soniaadetu4560]

Nooo

[@noodle4172]

Yeah….

[@josiahguapooo7290]

crazy this popped up in my reccomendations after getting 3 hours of sleep

[@TheDhammaHub]

Absolutely! It is much much more important to wake up at the same time every day than to go to bed at the same time!

[@PiErDzoncy7]

Lets say you didnt make it to go to bed at right time and you found out that if you go to bed in that moment you will have 3 hours of sleep. Would you get up from a bed after 3 hours completely groggy? Or would you sleep longer and get up fresh.

[@ninjazay7245]

@@PiErDzoncy7 sleeping less makes u feel betyer

[@TheDhammaHub]

@miki piki Nah, you can choose the to-bet time!

[@thefrustratedneetaspirant7777]

I would have liked your comment but the current like are 69 😀

[@TheDhammaHub]

@@thefrustratedneetaspirant7777 heh. I understand ;D

[@satorugamer6471]

There is days, I don't sleep during at night and I keep waking until at 05:00am. It's so hard for me

[@SlashinatorZ]

Yeah every last one of these videos gives us long-term solutions that take months of practice. We need videos that tell us how to not let one bad night ruin our day. We need videos on how to get good sleep even when you're reading your phone at 3:00 a.m.

[@apvibes2861]

You need to establish a good meditation routine. Meditation is a helpful rescource, but could be hard to find a good one. Here is a powerful technique for sleeping: kzbin.info/www/bejne/n6i1c3isg6h_Z7c

[@hulk2546]

Step 6:Avoid your bed, I slowly get off my bed.

[@GetGooder]

army crawl/...? lol

[@Wtv673]

XD

[@gxyviberblx118]

lol

[@MonaLisa-ui9sd]

This is a good tip

[@alextheegg6653]

♡Here's my routine♡: 1: fall out of bed and army crawl down the stairs to the kitchen 2: eat bagels 3: take shower and get any clothes that smell fine 4: brush teeth 5: get backpack and run to the bus

[@garyelder2609]

My best sleep is 6am till noon, so I have a business that allows that..I work from noon til 5am if I need to ,it takes EVERYTHING you have inside now to survive!

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@SY-sp8uo]

It really matters people! When you wake up early and noone is awake, you are conquering the world, i love waking up before the sunrise and conquering it as well! Get as much as you can from this life because it won't last forever!

[@evamariesneed-rodriguez7047]

My landlord has 4 dogs so, the moment I leave my room, they bark (a LOT). I'm unable to get up and start conquering... 😔. Trying to figure out how to work around this dilemma...

[@heatherlien6939]

Do you get to see the sunrise? Sometimes, it’s pretty

[@SY-sp8uo]

@@heatherlien6939 Absolutely

[@SY-sp8uo]

@@evamariesneed-rodriguez7047 You will figure it out

[@SY-sp8uo]

@@abigailjohnson8207 M

[@tyr5282]

Me watching this on 5 AM:

[@user-cnfan]

SME IM GONNA WAKE UP 11:00AM PLUS IM ONLY 10 YEARS OLD.

[@JSblackchalkIsAwesome]

Same tho-

[@infernoxero2791]

@@user-cnfan first time? My longest time i havent slept too is 4am

[@rajalakshmivinod9275]

U woke up at 5?? Wow or did u never sleep?

[@morganfreemanwardvlogs3729]

Dang I haven’t gotten sleep in like 2 days

[@MULTIQUEEN786]

It's literally 3:07 Am and I'm watching this rn-🗿✨

[@perfectaim8321]

thank you so much for telling this idea now I will definitely apply these ideas

[@Lblueturtle4312]

This video is super helpful! Thanks for making it!

[@MegaMissfitz]

Friday night & were both off to bed at 9.30! Looks like were living the sweet dreams 😘😘😘

[@thebostonbrawler1]

Very Helpful! Found several habits I need to change ASAP, no gradually!

[@Tyler_Stoltz]

There are a lot of awesome tips in here to get out of bed cycles and patterns thanks a lot for this video trying to currently switch my sleep schedule from six to 6:30 AM to 4 AM

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@Idk-xo6su]

Earlier isnt always better

[@Doopen]

@@Idk-xo6su some people prefer to wake up earlier

[@Maya-kg7zy]

I dont even have a bed me and mt sisters/brothers have to sleep on two beds and it sucks but im grateful so are they so anyone who comes past this comment pray for me and my family my mama and popps/dad are the only one who works around our house i pray every night for all of us🇲🇽🇲🇽🇲🇽🙏🏾👆🏾

[@vVdefeatedVv]

Amen hope your in house and sleeping well🙏🏽🙏🏻🙏🏽🙏🏻

[@roshi6046]

Q

[@romefury8006]

Listening to calm music... is mine sleep routine

[@alreymabaet3629]

Much needed! Thank You!

[@rachelweishen4839]

Yeah! It is better to sleep early and wake up early so we can get things done quickly and don't get stress out

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@nikeimran1267]

Now i know why i cant sleep at night. Thanks! 5.10am

[@haseenabadshah5381]

can't*

[@leyh9]

@@haseenabadshah5381 ok nice, luckily this isn’t an english exam

[@marusyafeuchtwanger909]

@@haseenabadshah5381 ?

[@quibblcr]

@@leyh9 They are correcting someone you don't have to say about it

[@gottalivehappy]

2:24am here

[@WhatsThat]

Thanks for good information Actually, it made me to sleep well to drink warm milk before sleeping Also in my case, I used to read book then it made me to sleep fast

[@prishelrodrigues577]

these tips really changed me

[@gachamallows1663]

Me:searching this to change my whole sleeping problem😃

[@quibblcr]

True my sleeping problem started at april

[@valebasadre7457]

Same, I have had a sleep problem since last week. I always wake up at 3 am and can’t go back to sleep at 5

[@aniketguhathakurta5360]

Same here man even I have trouble at sleeping..

[@malia_444]

sameeee

[@ballybunion9]

8:38: If you haven't fallen asleep after 20 minutes, get out of bed and ... go for a bike ride?? 😄

[@ivatsui6987]

Lol

[@dalemark]

Haha

[@yerroerden]

@WitherGV i ride my bike around 6 am

[@RajChauhan-sx5lv]

Love your video ,I use to sleep at 2:00 and had to wake up at 7:00 I felt tired throughout the day but now I can sleep at 10:00 and wake up at 6:00 and also feel energized throughout the day

[@J2solidddd]

how do you di that, i need to do this

[@imchristianfool1852]

Wow this is helping because most of this stuff I do so this is what’s making me stay up and the avoid your bed on mostly thank you 🙏🏿

[@gemgaming4042]

Great video! Thank you so much! May God Bless you all! 😁👍🛐

[@shaq2522]

AMEN JESUS LOVES EVERYONE EVEN U ALWAYS KNOW THAT!!! NEVER GIVE UP ON JESUS PUG UR TRUST AND FAITH TO HIM AND AMEN 🙏🏾 MAY GOD BLESS

[@halah6009]

I see people waking up at 4-5 am to start their day while I am here sleeping at 4-5 am and waking up early still lol

[@violetbaudelaire2734]

When I have caffeine symptoms yet I do not ever drink it lol I like this all thx

[@ren12275]

Thanks for this

[@Storesdavidal]

Thank You For Your Educational Videos.

[@GetGooder]

This was a great one!!! Inspire us all to make great content!!!

[@alchemusic01]

When he said don't turn off your lights it's confusing your brain, I quickly turned on my room lights😂😂

[@iamcreativity732]

Thank you so much for it 💖

[@meenuuu6550]

Thank you for this video 😍

[@jaeden2806]

Having a good sleep routine really does help mentally and physically. Nothing worse than waking up in the afternoon, such a horrible feeling.

[@astralaish]

I feel like my brain doesn't even care anymore. Like bud u ain't sleeping early today either it's LOCKDOWN anyway. *Sigh*

[@SheraXGD]

I have school and I go to school about 12-1 pm but I always sleep lately due to finishing homework and wake uo really late like 10-11 am. I only have 1 hour preparation to school... And I don't have time to rest a bit.. I sleep on 12-2 am ...

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@mr.incognito3590]

Wow you always help me and always up to the point Thanku sir and stay blessed 🤗😇

[@minivernkandu2609]

Thanks this really helps

[@gaminggang6069]

Watching this at 2:40 am

[@GetGooder]

classic!!!

[@lovelyliker531]

Its 2:29

[@mmuan]

*"Wake up man, Its time to sleep"*

[@julianmanjah1421]

Thank you for this video it’s the best

[@Thespecster212125]

Great video. Thank youuuu

[@blesschin9244]

am i the only one who want to wake up 4am or 5am bc i like the vibes?

[@calmquiet1007]

Implementing all those techniques plus listening to relaxing sleep music is "Super Helpful" to reestablish your sleep cycle.

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@jemisha4056]

i should be sleeping right now thx for the vid

[@VandanaSharma-vr9uv]

Just wanna say thank you sooo much🙂🙂🙂🙏🙏🙏

[@mudassarcomedytv4630]

Sir please tell me what software you use to make videos with this animation

[@Talkinglife]

Keep in sync with your body's natural sleep-wake cycle Try to go to sleep and get up at the same time every day. ... Avoid sleeping in-even on weekends. ... Be smart about napping. ... Fight after-dinner drowsiness. ... Expose yourself to bright sunlight in the morning. ... Spend more time outside during daylight.

[@moderndaycaveman8516]

to add to the nap point, scientists have said 26 minutes is the best amount of time to nap for

[@nikisaaa3719]

@@moderndaycaveman8516 not enough for me hahaha

[@Duckcifer]

I watch stuff to help me get to sleep. Me watching stuff stops crying and makes me tired so I would try watching stuff

[@rodaadan8547]

Great facts

[@miriammartinez1220]

This can really help people

[@biggerinofudge]

I sleep after doing my morning prayers lol

[@shaq2522]

AMEN 🙏🏾

[@yeah8577]

Tbh, this is the only problem of my life which could never be solved and now i am accustomed to it. 😢

[@nikisaaa3719]

Same bro same😭😭😭😭

[@ahawords256]

Good info. Thanks.

[@cosmicgmarez5576]

Thankyou so much 🖤

[@littleninnie]

Coffee at night helps me to get a better sleep and coffee in the morning helps to start the day.🤷🏾‍♀️

[@GetGooder]

WHY! I am exactly the same way !!! lol so random

[@littleninnie]

@@GetGooder Exactly..WHY?? I don't know either. It's strange though.😂

[@GetGooder]

@@littleninnie I just might have to do a video on that hahahaha

[@gottalivehappy]

I’m just some kid on KZbin not an adult which is both a curse and a blessing

[@noenoeharmse9056]

I go to bed at 7 and I wake up at 4 am then start my day sometimes i wake up at 3 am depends how my day looks😊

[@blinksandbpforever1131]

Wow...

[@jamesfitzgeraldpatricksain9471]

You're so lucky. I wish my body would let me do this.

[@Sam-goofygoober]

wtf at 7??

[@toniriba3342]

Amazing video and helpfull brother. I've seen lots of sleep videos, yours was the best. Keep it up bro👍🏻👍🏻❤

[@eengineer9651]

Thank you very very much 👍🙏i am really disturb not able to sleep 👍

[@curtisstlouis2262]

I've been struggling with this.

[@GetGooder]

that's rough, i did for a while before as well. You willl get through it!!!

[@GetGooder]

@@Pinkteddie Hey Joyce! Honestly you are getting more than enough sleep. I think your parents are over thinking this. Obviously they know you better than I do though ! One thing I do is excersize during the day, it gives me energy during the day, but I feel more tired at night. Do you play sports or work out at all?

[@GetGooder]

@@Pinkteddie ok. I have some tips in my video which might help. I talk about this thing a lot on my channel. Feel free to check out some of the videos, and please comment to me and I would love to help you out and improve your life. I know I can help you out!

[@GetGooder]

@@Pinkteddie sounds great! Feel free to reach out anytime you need. That’s what my page is all about, it’s frustrating to see people go through life with struggles and not enough guidance

[@GetGooder]

@@Pinkteddie honestly I think you’re nervous and maybe have some anxiety? I’m being judgmental and I’m sorry! It’s EARLY also- you should be up and enjoying life now

[@evamariesneed-rodriguez7047]

Ok... But what about intermittent waking and not able to fall back to sleep?

[@muhammadsiddiqui2244]

The last one is what I need...

[@kasthurikumar5500]

I really need your tips daily top think

[@MohdQil]

“Sunlight makes the brain active” Me: *tired and sleepy as hell every hour*

[@Sturn._bella]

Same

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@leahroses6586]

I feel like none of this works for me because I have BAD sleeping issues and I’m always going to bed at 3am bc I can’t sleep well and I always have trouble I literally have to cry myself to sleep sometimes but that also doesn’t work caffeine and water don’t help with my tiredness in the morning😩and when I go to bed at 3am I always wake up at 10am-1pm and I didn’t really care when summer came along but when school started I would sometimes be late like always🥴 and I would have great sleeping when I was younger I still do just not all time!

[@shaunpandala6608]

Hi Leah

[@relaxationfootage3805]

It works Thanks 🥰

[@funnylookingkidbravo1646]

Makes a lot of sense fam

[@charaasmrbullsht8594]

I always feel better when I wake up later, sorry. I wasn't able to get used to getting up early, and there was a period I had to. It was a torture, even if I tried going to sleep at 9 pm I couldn't, so the next day after getting up early I was exhausted af the whole day. For some of you it might be easy, but don't you think we all should and can be like that. Don't try to torture the night owls and making us feel bad, we don't have to be like everyone else, people are different and thats perfectly cool.

[@Moccalocca100]

Exactly. Im more comfortable and night and I hate waking up in the morning. Even if I sleep on time. I just hate it. But yea this world justifices night owls as “lazy people”

[@ashmit6718]

Yt changing with time be like BEFORE- A SMALL AD THEN SKIP IT NOW- WATCH THE FULL ADD FUTURE - WATCH THE AD AND SEE THE VIDEO THE OTHER DAY🙂

[@quibblcr]

HAHA TRUE

[@hrushiyt9880]

what you can do is skip to the end of the video and then play it again you will find no ads thats what i do lol

[@ashmit6718]

@@hrushiyt9880 when you use 100% of your brain😂

[@praveenveeranki578]

I always watch a episode before sleeping that helps me to sleep. Don't hear people who say avoid electronic (practically impossible), instead use them wisely like me 😏

[@mamoonwaheed2961]

Enough sleep is really important and According to My Religion(Islam), Napping during the day after Lunch (which is around 2PM in my society) is the best time and is effective too. I agree with your point about taking nap at the same time every day.

[@hanamioctavia3121]

I'm active at night and sleepy during the daytime. I don't understand me 😅

[@PrayerSoldiers]

Hahaha

[@hanamioctavia3121]

@@PrayerSoldiers 🙊🙊🙊

[@vixlqt561]

6:43 check :( my sister woke me up with her feet...

[@mateletanelu5270]

Must stink lol

[@sirp.zohani511]

tank u broodah 👉🏻👌🏼

[@yanfei1782]

The video that I've been looking for😌

[@GetGooder]

SAME!!!

[@beldentheruschannel4545]

I have used some of these strategies and somehow my sleep routine only takes 5 hours

[@relaxingsounds5751]

anyone that doesnt know how to get to sleep i would recomend listening to this on loop it helps me alot kzbin.info/www/bejne/sGLZfJhoeKllY9k 😁

[@fereshtehlovesM]

Why do i feel like someone's watching me.

[@fereshtehlovesM]

She must be paranoid?

[@3unkan]

Sometimes I go to bed later and wake up earlier and I am not tired and I am energized I want that every day 6 hours of sleep and energy

[@poepoe6438]

Thanks u show help me that💗😊

[@turbomaxwell2350]

Me : watching this video in 2.30 am😏😏

[@GetGooder]

LOL GOOD TIMING!!!

[@meananna]

Me watching this at 3.05am

[@Red23165]

Thank you good video😊

[@GetGooder]

this one was so great!

[@Sasha-kx5xw]

It’s 1 am and I’m trying to “reset” my sleep routine but I’m VERY tired so I’m going to go to sleep but I really like watching you tube in the dark but now that I have watched this I wish I had a few days ago because I could have quit that but I’m still going to and I will open my curtains right now so well I do wake up at like 7 or 8 normally but yeah ok. By.

[@notbot.8051]

Nowadays people don't need useful thing so so your videos got low views. One day people will realise and you will reach 1m

[@vickemannen9276]

3 am here.. wha bout you?

[@nikisaaa3719]

3am gang😪

[@farhanashireen9748]

This vdo got 140k views and only 81 dislikes u r so good

[@enrwar]

Love from India ❤️

[@youngeye414]

Who is watching this before the go to school 👇🏻

[@thenotroboxman4708]

ththanks for telling me:)

[@kaylissarucker7590]

Thanks is helps

[@krisbrown7844]

Lol I'm watching this instead of doing my homework and my homework is the reason I stay up so late