How optimizing my sleep is making me limitless
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- čas přidán 19. 06. 2024
- For a more individualized sleep experience check out the Sleep Number 360® smart bed. To learn more visit www.sleepnumber.com/
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it's kinda crazy how nobody's talking about forbidden sleep secrets ebook
Where did you buy that book, isn’t it banned???
@@Yerdna-oe2sf you can find it on social media but I bought it from their website - forbiddensleepsecrets
What's that?
Don't forget to tell people about this thing called Google search
Sleep is so often overlooked. When I started having more consistent 7 to 8 hours of sleep I became more effective and in control of myself, my emotions, my rational thinking and staying disciplined.
Same, discipline is the thing that I really noticed when fixing my sleep
Same I’m a totally different person when I’m not rested. I’m more reactive, can’t focus, have brain fog and am more drained at the end of the day.
No matter how long your sleep is it's always going to be better if you get that amount consistently, that's what Andrew Huberman says. And of course there's better and worse length of sleep
This!!!! I am the exact way! As someone that works out as well I started feeling less fatigued & got stronger
My sleep has been awful lately and I feel like an old lady every day 😭
Some more tips:
1.Get to bed at the same time each day (otherwise you miss your growth-hormone spike and a process where usless information is cleared out your brain, you will miss them completely)
2. No bright lights after 10pm, it will mess up falling and staying asleep (If you want to watch Netflix past 10pm look at the sunset, it will set your eye sensitivity and bright lights won‘t be that harmful anymore)
3. Journaling 1/2h before bedtime helps to reduce stress and anxiety and to fall asleep faster
4. Supplements to help fall asleep faster:
L-Theaning is very calming and reducing stress (take 200-400mg), Magnesium (200-400mg) and electrolytes in 250ml water (helps preventing dehydration over night and through the salt water is kept in your body so you don’t have to go to pee). Take everything togehter on empty stomach ~1h before bedtime
5. View bright sunlight in the morning (15min, before 10am), it will increase energy throughout the day and you naturally get sleepy in the evening
Source: Andrew Huberman
Andrew is just amazing. I’d add Apigenin as supplement, helps as well.
Make sure to get magnesium *bisglycinate* unless you want the bubble guts all night
These vary from person to person, but on #2 i find that reading on my ebook doesnt make me as wakeful as looking at the screen. Its even comparable or better to reading a paper book with a light on.
@@Lisekplhehe Reading a physical book should always be better, it's not like you're some superhuman who is different from everyone else in such a drastic way.
@@cppghost i have backlight which is less birght than my lightbulb genius.
I love what you said at 14:26 “If you have to sleep anyway, if it’s a nonnegotiable, an avoidable part of being a human being, then why not find a way to make that better somehow so that the entire experience of living improves.”
Basically making the best of the situation you are in by changing the things you can and accept that there are some thing you can’t change.
The biggest eye opener for me when optimizing my sleep was realizing not getting just an extra 30-60 minutes of sleep nightly was that THATS A FULL NIGHT OF SLEEP WEEKLY **GONE**, and realizing that really opened my eyes how big of a deal even an extra 45 minutes can be.
@Avnoorfapseverydjo Who?
That’s Crazy!
So glad you mentioned that
More like eye closer, amiright?
Holy shit that just blew me away I didn’t even think about it like that, as a total sleep debt I must be hundreds of hours back averaging like 5 hrs a night 😬
I’m tryna fix it though
The sweaty part correlates to another very important fact: Hydration. Even a mild dehydration is enough to make you have nightmares. Drinking water through the day is essential to avoid this. And ofc, when it's hot and you sweat, it's easy to enter the dehydration state which will cause nightmares AND lower your sleep quality.
Fact, if you are tired over the day, chances drinking half a liter of water will make you feel awake again
I drink 3 liters per day at minimum + more if it’s hot or I exercise and this helps so much, for more energy in the day. I just drink a lot of water when I get tired, it always helps
*gets up 3 times to pee
@@winstonwolf5706😂
@@winstonwolf5706 haha when i started drinking more i actually got up to pee once per night for a few nights, but got used to it fast, no 0 times again
It's so annoying when you have to get up in the middle of the night and go to pee, I don't no but I think that this is affecting my sleep.
Couldn’t agree more (I’m watching this from my bed)
1-2 years ago i started to get 8 hours of sleep 99% of nights and i can only confirm his findings. also, dont get discouraged by getting 5 hours of sleep once in a while to do something else like catching a late movie with friends, because the other 20+ nights before and after help the brain to let this one night slide.
As you know, hypertension, diabetes and cancer, amongst many other prevalent health challenges are all influenced by sleep quality and duration, so this video and your efforts are saving lives. Thank you Sir.
I think it's so cool that you've been able to make a living by improving yourself and being super informative about the things you learn so you can teach other people. It's been awesome to watch you figure out the struggle of life, to feel how common it is and how we can better ourselves. Always a pleasure to see you work Joey.
This is actually incredible to see. It’s a very concise confirmation of something that we all kind of know, but never really apply in our lives. We need to model our lives around our sleep schedule, not the other way around.
As to self confidence, i can confirm this guy's words from my own experience: if i slept little overnight, i feel sleepy and more tired than usually, and it immediately makes an impact on how i feel psychologycally: i feel more vulnerable, my feelings are easier to be hurt , it's harder for me to protect myself from nasty and aggressive people. The correlation between sufficient amount and quality of night sleeping and psychological feeling is significant.
You sir just stated the obvious, thanks for sharing nothing and wasting everybody's time and bandwith with your useless contribution to society as a whole. I hope you have slept very bad just so this reality hits your weak little feelings even harder. And that you may sleep even worse the coming years.
My sleep schedule has been funky my whole life, sleeping at 2-6am many nights
I know fixing my sleep will make a huge difference and I can’t wait
You've got this!
@@GrifGrey ty ill b trying
Do you have delayed sleep phase disorder? Common in ND people (adhd etc)
Yep, that’s one thing he failed mention in this video. Irregular sleep schedules have a big effect on how much sleep you get and leads to insomnia.
Todays the first day of the rest of your life
I cannot begin to describe how true this is. It can literally instantly make anyone's life immensely better, but it's commonly overlooked and buried by all the other improvement principles.
EXACTLY
I JUST was thinking how much I wanna fix my sleep, then this comes up on my feed. My mental health is completely destroyed when my sleep schedule is off. This is a prophecy I'm about to fulfil in my own mythical quest, thank you you absolute wizard
It's because you worry too much. Stop worrying about sleeping. Thomas Edison, perhaps the greatest mind in recent human history, and one of the greatest inventors in human history rarely slept. He worked all day and all night. He just took little naps here and there whenever he got tired. He didn't worry about sleeping. He focused on his work, and he just slept when he needed to.
Goes to show: don't underestimate the simple stuff folks
I finally slept more than 7 hours today after several weeks and it feels so amazing to wake up without instantly wanting to go back to sleep
tips:
1. do not use your phone while waiting to sleep (read a book instead, a boring book is better)
2. do not drink caffeine past lunchtime
3. sleep with your room colder
4. do not eat more than a light snack prior to sleeping
Green tea in the evening?
I think 18 degrees Celsius is said to be the optimal sleep temp.
@@shhunya Green Tea Usually has Caffeine in it too. So No.
Hmm I sleep great on a somewhat full stomach. I've tested this a few times. Why do people say not to eat before sleeping? There's also some foods people say to eat at night. Nighttime ingestion of caseine protein for example is predicated on you digesting it while you sleep.
i agree mostly but usually i cant sleep if im not on a full stomach
this man consistenly makes the kind of videos i need to see, saying the things i need to hear. best self improvement channel.
All throughout college and even while in the Army I have tried to get a solid 7-8 hours of sleep a night, which almost never happens. What I wind up doing more often, and actually feel better doing, is getting an average of 4-6 hours of sleep a night, but the thing is that I NAP at some point in the day. I've probably gotten thousands of hours of quality sleep napping in my car throughout my entire life.
I've always thought it was weird that we encourage little kids to nap but its so taboo to sleep in the middle of the day in modern society. When I nap I'm not burnt out at the end of the day and can still fall asleep at night.
Plus I spent several months in Ranger School sleeping 0-4 hours a night for several months straight (experiencing vivid hallucinations) and the amount of energy and brain power you can get back from 5-15 minute micro-naps is pretty amazing.
Dude, right on. I swear by my afternoon powernaps, i work an office job and my boss is chill (he just cares if the work is done), but I still feel like I have to "sneak" these powernaps. Napping absolutely makes the difference between a miserable day and a productive day.
There’s studies on this. Getting a few hours and taking a couple 20-30 min naps through out the day can be just as good as full 8 hours
As someone who is struggling to fix their sleep schedule this vedio was needed to remind myself that how important it is to get good sleep at night and this vedio showed it so clearly. Amazing work as always.
This is easily becoming one of my favorite channels. Always look forward to one of your uploads
I’ve been reading Why We Sleep by Matthew Walker, and it has completely changed my attitude towards sleep! Nice timing with this video!
been watching his master class in it
100 %, I'd consider this a must read
Yes, most important book of my life!
From experience I resonate and agree with everything said here! Some additional neat and nice sleep habits I implement that make me sleep better 99/100 times whenever I take the time and effort to do them: 1. Hot relaxing shower, 2. Camomille tea, 3. Some sort of brain dump or tiny joys journaling (what small or big things did you notice or appreciate during the day?) in a physical notebook to empty the brain before bed :))
I tried this for a month and it was MIND BLOWING how I was able to think better, eat better, exercise better, my digestion improved like crazy, was in best shape and felt relaxed and light the entire day. Wish I can continue doing that.
Thank you for the video. Motivates me to get my 8hours of sleep 😊
Here are some aditional tips I can give you for better sleep:
1. Don't consume sweets or other forms of concentraded sugar some hours before you sleep
2. Don't drink alcohol. It might seem as if alcohol helps you to fall asleep but it worsens the quality of your sleep.
3. Don't drink too much water or other beverages before going to bed. I woke up sometimes just because I to go to the toilet.
4. Don't get exited or do sports before going to bed because your body obviously has to calm down when you want to sleep. This also implies horro movies, a fight with your parents or other things that might thrill you.
I LOVE the way you make your videos, you're helping a lot on serious topics but still have those points of humor that are all for me
I really enjoy your videos,man. All I want in life is to feel good. I haven't drank caffeine past 12 for almost a year because of a video of yours I watched and I stand by that rule and that's because of you. Thanks for your help on this journey to better myself and feel better. Lots of love my friend❤❤
It’s really interesting to see actually footage of how you felt and how it correlates with sleep! For me I quite caffeine and started getting perfect sleep.
Sleep truly is a superpower! I used to underestimate the profound impact of quality sleep on my life until I made it a priority. It's incredible how optimizing my sleep has transformed my productivity, focus, and overall well-being. This video is a fantastic reminder of the limitless potential that a good night's sleep can unlock.
Currently thankful for conducting this simple yet meaningful experiment!
Getting my day/night rhythm tuned and about sleep was what enables me to tackle my depression 4 years ago.
Many things helped but this is the one that stands out.
As someone having serious sleeping issues, I'm really clinging onto your tips. Thanks a lot!
This channel has great insights. We learn so much from them.
Thanks dude. You take rudimentary advice and redundancy. And you transform it into tangible understandable information from a humble and realistic point of view. I'll be watching more of your videos from now on.
Just gotta say I love your content and humor! Lot's of self-help channels on CZcams, but yours is truly unique. You have an exceptional way of explaining.
What a goldmine of a channel - I’m learning to fall in love with sleeping early, even on the weekends. Far more refreshing then wasting the night away on tv, games, etc
My takeaway from this is that the relationship between duration of sleep and quality of function and life is not linear, it’s exponential.
The jump from 4 to 5 hours of sleep will keep you in “basically a zombie” territory
From 5 to 6 you graduate to “lethargic dopamine junkie”
From 6 to 7 you become “can get through the day as a worse version of yourself”
And from 7 to 8 you get very close to “the most productive, best version of yourself”
And even still I am extraordinarily frustrated that a third of my time on this earth *must* be spent in an unconscious state where I barely get to keep any memories of those experiences, or the other 2/3rds are going to be unpleasant.
Haha, I can completely vibe with hating being unconscious 1/3 of the time. I wish I didn't have to eat or sleep to be honest, but no such luck yet.
just like the rest of our lives, we must spend a certain amount of time and energy to provide a better quality of life for ourselves.
Is it really exponential?
If it was exponential, the gap would increase the further you go, but here the gap starts off big and decreases (like diminishing returns).
Just being pedantic here.
@@JohnDoe-pc3uk it's more of a normal distribution, if you know what that is;
when you get little (4-6 hours) of sleep, any more is extremely beneficial to your body, but as you get close to optimal sleep, it is diminishing returns. And, of course, getting more than 11-12 hours of sleep causes you to return to states similar to getting too little sleep
@@JohnDoe-pc3uk all I meant was that the positive benefit derived from increasing amount of sleep, if you graphed it, would most closely resemble an exponential curve (IMO).
From 4-7 hours you still feel like garbage, and it’s not until 8 hours that you feel like a person. You’re going to get much more benefit going from 7 to 8 than you would by going from 3-4, etc. It’s not like it’s a straight line from 0 hours to 8 in terms of restorative effect, it starts low and climbs rapidly right towards the end.
That being said, positive benefit/restorative effect are super subjective and aren’t represented here by a measurable biological marker, so it could be that you’re biologically just as well served going from 4-5 hours as you are going from 7-8 hours. To me, you get a greater benefit going from 7-8 than you do from 4-5, so the increase in positive effect is greater towards the end, and the graph resembles exponential curves more than linear.
Probably not actually exponential, but it’s definitely bendy.
I love your videos! You’re one of my favorite creators for over a year now❤
Been a while since you posted - glad to see you're back!
I hate it when I don't like the "solution", but I understand how important it was to make the list! The weird thing is, sometimes I will drop the phone on my face NUMEROUS TIMES, before I tell myself.... ok, maybe I should put the phone down and go to sleep!
Thanks for sharing your experiences with us Joey and motivating us to make similar changes.
❤
That's something I've recently discovered for myself as well (thank you for making this video either way!)
When I finally fixed my sleep routine after years, it blew me how efficient I can actually be. People around have noticed it too. I wonder how many things we screw up because of insufficient rest
It makes you a different person
4:37 I absolutely love this response to not feeling great. Shows so much character.
This whole video is a must-watch. I learned so much. Thanks Joey!
My number one tip is sleep schedule, going to bed at the same time, and waking up at the same time, or at least around those. We are creatures of habit, and if you teach your body the hours in which you should be asleep and which ones you should awake, your body will optimice that sleep time more effectively. Don't just focus on the hours.
I kind of neglected my sleep for way to long, I usually sleep 3.5 to 5 hours everyday. I have to push myself with caffeine to be able to get through the day, although there was a time in which I had a good sleep routine, and yeah, you pretty much feel like a super-human. Good Diet, light exercise and Good sleep, the triforce of superhuman capabilities.
Yeah, it really helps shorten the time it takes to fall asleep.
Sleeping enough is crucial, true. But having a sustainable sleep rhythm also. If you go to bed at different times every day (and wake up after 8h of sleep on a different time every day) you will also feel much less energetic than with a day to day sleep rhythm. I would like a video about that, too. 😊 Greets from Germany!
Joey hat scheinbar mehr als nur einen deutschen Zuschauer 😂
Joey, every one of your videos has a profound message and makes me think. Thank you for your content and keep it up.
Thank you for conducting the experiment and posting it here.
You're a great inspiration, you make it look possible to be where you are.
I'm literally going to be where you are in 5 years.
@@davidnise BUT you dont really know where he is
@@DanielBro42 I mean as a business and CZcams presence 👍
@@davidnise ohh I understand brother, good luck, hope you pop in my feed someday to remind me that 😜
I think there's something missing here - investigating the correlation between getting the right amount of sleep and the optimal time to wake up. Establishing the natural cycle that each of us have (and also those with delayed sleep phase syndrome) is super important to get. Hopefully you revisit this aspect in a future video. Otherwise, great one. Interesting to see the reactions and how you dealt with even more minor amounts of lack of sleep.
this has been one of your best videos, simple as this was, it was super effective! thank you so much.
Wasnt feeling the best today and was looking for good things to think about and remembered your channel always has great simple and very useful ideas. Just the video I was looking for🙏Amazing content
I feel myself being more productive everyday thanks to joey
Great Video! I would also add in the importance of actually being tired too! It sounds obvious but Movement and Exercise has a really key role for me in ensuring i get great sleep every night. If i haven't moved enough, or worked out at the gym, i really notice that im just not as tired and that can throw out my sleep rhythm. I'll be doing a video on this also, but if you're not used to exercising, gradually adding in more movement such as walking is super effective :-)
By far the best video I‘ve seen in a long time. Thank you
GREAT VIDEO! I've been trying to nail my sleep for years and always keep falling back into acting like you throughout most of the experiment. And I KNOW that life is completly better when I have enough sleep.. I actually think that being sleep deprived is what contributed at least 50% to my depressive and anxious episodes. Speaking of: I'll go to bed now. Good night!
Last year I had depression, and was drained. By chance I discovered i snored like an elephant 😂 so the quality of my sleep was very poor. I started using a sleeping machine (CPAP). The depression slowly got away as the sleep quality got better. But as you mention in the video, no phone, cold room (totally agree), 7-8h are not negotiable . Love from Spain 💕🌷
what’s a sleeping machine and where can I get one
Really enjoyed watching this experiment in real time, hope you do more of this style in future videos! Also - heat causing nightmares/dreams is definitely a thing. People who naturally run hot are more prone to things like night terrors etc.
I loved it man. Thanks for doing this. You literally change lives.
Man, I just wanna say I like watching your videos and it helps me be more productive. Thank you 🙏❤️🌷
Glad you addressed the phone in bed thing. 2+ hours to fall asleep is insomniac level crazy. We spend far too much time on phones and/or social media anyway.
And just to cross-pollenate, another u2br made a "We Tried a New Sleep Routine" video that couples nicely with this.
(apologies if mentioning other channels is gauche)
yeah it was WheezyWaiter, right?
🤭 *gauche not gosh, but that was cute, made me giggle! It's from the french for "left", which is insulting to left-handed people as it was a synonym for clumsy (possibly due to trying to do things in a right-handed world!) The more you know!
I used to work 24h shifts. The worst day was always not the one after 1-3h of sleep, but the next one. In my experience, the effects of sleep were always 2 days after, and I thought that's why it took me so long to learn the correlation.
This was a great video. Learned things, had som laughs. Goble goble goble had me for like the 6th time. You're such a great person all around Joey!
THIS IS SSOOO RELATABLE .. LIKE I HAVE EXPERIENCED IT FOR LAST WEEKS WERE SO MUCH BETTER THAN MY ENTIRE LIFE ... THANK YOU SO MUCH FOR SHARING THIS
I can speak from my own experience. It is insane how much clearer and faster my thoughts are. Not to mention challenging tasks seem like fun challenges vs I'll do it later on low sleep. Then an amazing satisfaction for working hard all day into the evening, which helps me go to sleep quick and peacefully early. What am I missing by not staying up late.. I mean a few extra games on xbox and to that did I really miss anything - nope. Those few extra games aren't even remotely close to the feel good all day effect of good sleep.
So here was my plan. I made it a point to go to bed at the same time every night. I had to set an alarm for shut the gaming off and stick to it. Then in addition to that not eat trash food before bed. I like to eat before bed so I switched it up with various yogurts, fruits, cheese, or things like that and in moderation, where before it usually was ice cream or a bunch of tortilla chips. Phone gets plugged in across the room and notifications are silenced an hour before bed and through the night (if it's important enough someone will call not just text and if it is a text it can wait until the morning). In order to fall asleep fast I learned to observe my thoughts like I was sitting on a riverbank and they were driftwood drifting down the stream and then next thing I knew poof sleep. Coffee only in the morning and maximum of three cups. And find projects to work on everyday. Nothing kept me up later at night than feeling like I should've done things I didn't do. At first this was a lot of change so I just tweaked one thing at a time each week until I got to this solution. It is sooooo worth it!
Excellent!
// HARSH REALITY //
If you're not going to prioritize your sleep, you're going to keep failing at the big thing you want to achieve in life.
You spend a third of your life asleep - at least you should.
People keep looking for the magic key to giving them the boost in life that they need to pursue what ever mission calls to them in this life. Well, here it is. SLEEP.
Once people begin to optimize this giant, they are truly unstoppable.
Thanks for this video, dude.
how do you not have more subscribers?? 👀🔥 keep on bro!
@@Jackoooloop9456 Thank you brother, glad you like the content. You the man.
Damn the visualization of the importance of sleep was really nailed in this video! Thanks for sharing them. Very insightful!
I loved this video! You seemed super happy to be making it.
For myself cleaning up my diet and daily exercise made my sleep so much better, and hence productivity and life certainly got MUCH better. I definitely wish I discovered this way earlier in life ☀️ But better late than never! When he said "I had a pizza before sleep" I spontaneously felt bad, it's just catastrophic for my health and sleep 💤😴
I had a period of time, maybe for a few days, where I would go to sleep at like 10pm religiously and got 8-9 hours of sleep each night. I felt a lot calmer and more in control, and I remember very distinctly how my therapist told me I looked different and more rested. I still cannot believe that getting more sleep actually had that great of an effect that someone noticed. Every time I’m reminded I need to fix my sleep pattern I remember that occasion and it motivates me
Same here! It was only 2 times for me, but I remember when I did that, I couldn't believe how clear and sharp I felt those days. I'm trying to find an adult babysitter now to hire to get me to bed earlier.
@@sl4983 lmaooo I think I need that too
What helped you sleep better?, I carry this user for a reason, and I’m trying to work on it
@@seni4164 There needs to be a service for that!
I like you and what you are doing, Joey. Like the amount of effort you put on to give us insights on this like the research surpasses the 16 min of video. Thanks
This is such a good format! Joey might be the best guest Joey has ever had.
For me, the most important thing is to wake up early. I can't even really explain what it is, but I'm always much more energized, motivated, and overall feeling better when I wake up early. When I wake up late I feel like the day is already ruined and I can barely get stuff done.
I can totally relate to this. I feel the best between 7 and 8 but feel wasted after like 9 or 10 am
It might have to do with your natural rythm. Maybe you are just natural early bird.
So even if don’t get enough sleep by going to bed late, but you hit that right time to wake up it ends up being better than not even hitting that.
Im in australia. Its currently 12:12am and i have school tommorrow. One more banger video wont hurt! 🎉
Thanks for the ❤ better ideas 💡 im still awake Lmao
Another banger video, Joey! Thanks so much. Really wakes you up (lol) to how big of a difference the right amount and quality of sleep will make
I HIGHLY recommend 'Why We Sleep' by Matthew Walker. Its incredibly insightful, dispels a lot of myths about sleep, has great tips for people who want to change or just generally improve their sleep quality. It was so impactful, I almost fixed my sleep schedule. Almost. But tomorrow is a new day and I'll try again!
As someone who has changed their sleeping habits as of a year ago to sleep more, I can confirm my life has drastically changed once I began sleeping and rising early.
Watching this during a week where I’ve been struggling to build new habits but have been sleeping 6 hrs or less each night.. Like you said I knew that getting less than 8 hours of sleep isn’t ideal but this puts it into a different perspective, thanks for this!
Thank you, thank you, this is all kind of stuff I know and should do but often don't. Its great to actually see the effects of lack of sleep
I personally believe that it's very important to get cozy and experience the feeling of safety and protection, which makes your brain not worry about exposure, threat or other stresses. Making the room colder promotes covering yourself in a blanket, where you are less exposed, thus delegating this layer of safety off your brain into another entity.
Source: I love warm cuddles and cozy blankets
Bro was so happy he got to buy a pizza for Broll at 14:11
Sleep is one of many things I'm struggling to fix and now I'm in college it's have been fucked up since highschool graduation year my mom used to make me sleep 6 hours or 4:30h I used to fall asleep multiple times during the day and when studying it was awful year and this sleep schedule of sleeping between 3 5 am and waking up 2 pm is stuck with me watching this video made me feel I'm not the only one in that , thank you man your videos are useful and funny too you're like this big brother who always looking for us❤
Explanation at 13:00. In order to fall asleep, your core body temperature drops. Sleeping in a hot environment makes doing that difficult. You can assist in this process by keeping where you sleep cool. Another trick is to take a warm shower before bed. Once you get out of the shower, the water evaporating off your skin drops your core temperature. Finally, I recommend reading the book Why We Sleep by Matthew Walker. This is where I got this information from. Perfect thing to read before bed. 🛌
One thing I did was drastically lower how much alcohol I drink. I used to drink every weekend, 2 or 3 drinks, and occasionally one or two drinks in the week. Was I getting wasted? No. But you don’t realize how much 2 drinks can impact how much ‘restful’ sleep you get until you only drink once or twice a month. It’s worth mentioning for people who don’t necessarily abuse alcohol, but may benefit from getting more of those REM sleep nights.
Great comment. Alcohol ruins sleep. It also limits any fitness gains you're making as a result of degraded sleep (or because you decided to drink alcohol instead of working out for example). Best decision I made this year was to drop alcohol and caffeine (thankfully there are great decaf coffees and zero alcohol beers/spirits). Sleeping like a teenager now.
You're so right, I watched a video from Andrew Huberman when he was talking about alcohol and it's unbelievable how can do to your body and also to your sleep.
I love this video, it was so important for me to see. Thank you for making this.
I hate that there is new videos once a month, but I really love the quality of these, thank you still
The colder your room is when you sleep is actually scientifically proven to help you sleep better for several reasons. The body slows down especially at night when it's colder and it is a trigger for your body to begin sleeping. They say it comes from when we used to live in caves and the colder air would come blowing in while preparing for sleep. And then yes also wrapping yourselves up to stay warm also helps you sleep.
I started doing this same thing 5 nights ago. I log off my computer an hour before bed, take a melatonin, make sure I have a cup of water, leave my phone on my desk, and then read under dim light. I can last maybe 20 minutes, even if I consciously want to read more because the book is interesting. I normally shoot for 7 hours of sleep, I've been getting 8+ and I feel better simply because my sleep is formatted and a non-negotiable for me now. I also wake up to alarms, because I have that formatted too. So, I am excited for the day when I hear my alarm and get out of bed, open my curtains, etc. I think it's important to find what works for you.
drop the cup of water
@@exnihilonihilfit6316 To each their own, if it doesn't wake you up in the middle of sleep, what's the problem? It never wakes me up 💁
Absolutely what I needed right now
Great video - very informative!
Also about the room temperature - it has to do with our core body temperature (CBT).
Our CBT will change throughout the day depending on when we need to be awake or asleep. Our CBT reaches its highest point in the afternoon - this is where we will be most awake - then it starts dropping which is why we get tired. The lowest point is in the middle of the night and from here it starts going up again, which is essentially why we wake up in the morning.
So we are wired to wake up when we are hot and get tired when we are cold - this is also why some people complain about being cold on the couch in the evening or in the morning after waking up - CBT is literally lower than during the day.
The irony is I just watched a Harvard professor say that 8 hrs of sleep is a myth and you don't need it.
Me watching at 3am..... 👀 👀 👀
I've been returning to this video as a solid reminder of why I need to make major changes. I've been working overnights at a gas station for 6 years now, and needless to say my circadian rhythm is completely off. "Bed time" is now more than ever a discipline, and FOMO is stronger than ever when it applies to your entire social life. Having to decide when exactly to try to fall asleep is stressful, and to actually get a full 8 hours is even harder.
This video, combined with the topic of the influence that your environment has on you, are what's driving me towards greater change with my job and living situation.
Love this channel. Trying to turn my life around and your videos sort of help plan that out.
I have a question. When you have lots of schoolwork and after school activities with homework. Then you have to fall asleep and wake up early for school. How do you get those 8 hours to always fell enthusiastic and energetic?
Thanks for the detailed response! I will take this into consideration!
If you hear yourself saying “I will do something“, try substituting it with “I am doing it“ and see if the task doesn’t just get done. These little wins will fortify your sense of self-efficacy… that is, your belief in your own abilities to follow through.
And as you tend to each pending item on your to-do list, let go of the “I have to’s.” Substitute them with:
I can do it.
I will do it.
I am already doing it.
Love this reframing ❤
Great content! This smart bed is crazy
Thanks for the vid Joey!
My sleep is pretty good.. I always try to have the same rhythm. Going to bed at 22:00 and waking up at 06:00
My biological clock is so used to this that it mostly takes 5 minutes or less to fall asleep
Ditto. To be fair, I've always been a pretty easy sleeper but its really, really notable how much faster you fall asleep on a routine schedule. You can often make up a decent chunk of the extra time sleeping just from doing it faster.
Yeah my sleep schedule is messed up, so I seriously need this video. I sleep at 4am and wake up at 12.30pm😅 I get enough hours but feel terrible every morning (well, afternoon 😅)
Im on that exact schedule too
@@KandyKoatedKrafts Damn, we really need to fix it 😤