Why You're Always Tired - 7 Myths Ruining Your Sleep
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- Äas pĆidĂĄn 22. 05. 2024
- đ Check out my new book Feel-Good Productivity here! www.feelgoodproductivity.com/...
I recently interviewed sleep expert Russel Foster on my podcast to debunk some of the popular myths around sleep that leave us feeling tired and anxious. Hopefully, this will help you worry less about sleep and approach sleep in the healthiest way possible. Enjoy x
Full episode with Dr Russel Foster here: âą The Science Of The Bod...
Link to questionnaire: chronotype-self-test.info/ind...
đżWATCH NEXT:
10 Tips for Better Sleep: âą 10 Tips for Better Sle...
Why I'm Never Tired: âą Why I'm Never Tired
I Slept with My Mouth Shut for 30 Days: âą I Slept With My Mouth ...
How I Work for 15 Hours and Not Get Bored: âą How I Work for 15 hour...
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If we havenât yet before - Hey đ Iâm Ali, a doctor-turned-entrepreneur and Iâve somehow become the worldâs most followed productivity expert. Through my videos here on this channel, my podcast Deep Dive and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.
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00:00 Intro
01:20 Myth #1
03:49 Myth #2
04:54 Myth #3
05:48 Myth #4
06:45 Myth #5
08:15 Myth #6
09:41 Myth #7
đ Check out my new book Feel-Good Productivity here! www.feelgoodproductivity.com/?Why+You%27re+Always+Tired+-+7+Myths+Ruining+Your+Sleep
Ok I support you
Huge tip for Sleep, Magnesium Gycinate, I take 500 mg(which is one capsule/1 dose) instructions say take 1-2hours before sleep, its so potent I fall asleep without realizing it/not putting in that much effort to sleep and I wakeup in the morning with drool on my face, its crazy affective, just from this simple change my quality of sleep is significantly improved, and always feel well rested whether I get 6 hours of sleep or 10 hours
I was wondering then what are night shift ppl to do to fix their cycle
salam bro ;)
great video. but my question is how tf does one go to sleep on time the next day if he woke up late? I frankly find this quite impossible unless I do some physically taxing stuff all day.
I canât wake up without an alarm. Without an alarm Iâll just sleep like 12 hours. Unfortunately never have the time for that really
Iâm the same way. And when I sleep in too late I wake up exhausted
Otherwise you are always sleep deprived
For me its just I can't sleep during the night unless I take medicine and I sleep throughout the day
Sundays were made for that
You're probably not getting enough sleep.
These seven myths can certainly be damaging. We appreciate Ali for his clarification on what should be done to get proper sleep.
SUS
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Huge tip for Sleep, Magnesium Gycinate, I take 500 mg(which is one capsule/1 dose) instructions say take 1-2hours before sleep, its so potent I fall asleep without realizing it/not putting in that much effort to sleep and I wakeup in the morning with drool on my face, its crazy affective, just from this simple change my quality of sleep is significantly improved, and always feel well rested whether I get 6 hours of sleep or 10 hours
@@GreyGrim it works, I've been recommending Mg Glycinate to my patients for years
By
Iâm really interested in this subject. When I was in my teens I would literally take 2 hour naps every day at around 3 in the afternoon because I was SO TIRED. Now, Iâm 23 and since like 1 year, I donât feel like I need naps anymore to even feel remotely awake throughout the day.
So hearing the professor say that your sleep schedule changes throughout the years, makes me so happy. It makes so much sense.
And now Iâm off to sleep! Goodnight yâall đŽ
As you get older studies also show that you need less sleep. children and teenagers need much more sleep than they are usually getting!
Iâm 15, itâs 852 right now am Iâm about to go to bed and read then go to sleep hopefully I can feel like you as this is my normal schedule
Most useful thing I've found for my sleep is an automated curtain opener! I need total darkness to sleep, but have a hard time waking up if it's still dark when my alarm goes off. Having an automatic curtain opener to flood my room with daylight helps convince my mind and body that YES! it IS time to get up!
I have severe difficulties sleeping. These are the BEST tips I have implemented.
1: Exercise throughout the day for minimum 60 min
2: Wake up early, so you actually feel tired at night
True
true
true
I might've done something wrong. Woke up early but I feel tired by noon đ
â@@mordaeu1411 if I wake up early I feel sleepy the moment I wake up
The 2. myth stressed me. I was awake and felt like i had enough sleep with 6 hr. But because everyone would say noo you need 8 hr, I thought someting is wrong with me. I would stress myself to get 8 hr. But when I would sleep longer ironically I would feel sleepy whole day & have headeaches...
OMG SAME!
I'm no professor, but same, it's oversleeping.
Optimal time for sleep is the time you find it yourself, as my experience says haha.
If I don't wake up before 7:59 yah I am not gonna wake up âïžâïž
Nope the longer the better
I swear SAME.
I think unattended mental/emotional stress subconsciously playing up, can be one of the major factors affecting sleep. Actively dealing with it usually makes sleep quite peaceful.
Also, weather would another important variant affecting sleep in my opinion.
I totally agree. I heard somewhere that we feel relaxed enough to confront our emotions when we're trying to go to sleep. I don't know if it's true, but I think it lines up, which would explain why confronting your emotions during the day could lead to a more peaceful rest :)
@@juliasutton8634 i'd have a simpler approach : less stress = better sleep
Took that test and got 38. I am definitely an evening to night person, but am able to go to sleep early and wake up early if I need to for work. I have also worked overnights before. Most of my life I feel like no matter how much or how little sleep I get, I always feel tired. So regardless of how I feel, I know I have to be productive. It's a strange superpower. I can function very well on little amounts of sleep because I am used to it.
My average amount of sleep is 10 hours which others say is too much. However, whenever I wake up after having 8 hours considered "normal" I feel I have barely had any sleep. Unfortunately, it's hard to keep up with 10 hours due to work, going to the office, returning late, and running errands around the house. Therefore, Saturday is the day I look for, so my body can restore all the energy and needed sleep.
This!!! I am the same way. It sucks that most normal lives don't allow us people who need more sleep to be accommodated
@@shadit16 agree(
That must be difficult to not get enough sleep! I'm happy that my average is 6-7 hours of sleep! If i sleep more than that, i get headaches.
wow...that's insane for me...I sleep less than 6hrs every day...since at least 15 years, I don't really know what is like awakening feeling good and relaxed lol
Thing is you're literally sleeping 40% of your life/ day. Worth considering
I personally haven't struggled with sleep during my lifetime, except for the normal amount of occasional struggles due to outside circumstances, but one thing that has really helped me at college is only using my bed for sleep. I've developed the habit of dedicating places to certain things, such as my desk for working, my bean bag chair for relaxing, and my bed for sleeping. Since I've started this, my brain instantly knows I'm going to go to sleep when I get into my bed, and I not only fall asleep faster, I tend to have more minutes of REM sleep and I wake up feeling better rested!
thanks for the tip!
Im Jealous. I've been struggling with sleep all my life. I'm just always tired. .
As an insomniac for almost 20 years, I envy you.
Thanks for the practical tips
That's pretty much the only thing that worked for me too, but it was to stay out of my room until I'm going in to sleep.
The amazing storytelling and editied, and your personality involved with this just makes the video better! Great video Ali :)
Excellent video thank you. I recently tried whoop but decided to return it as I felt it was counter-productive with regards to sleep as I felt it was pressuring me to go to bed at times when I wasnât tired and to stay in bed when I wanted to get up.I found the scores that were negative for the day just added a layer of complexity and negativity that was counter productive
I stopped snacking or eating anything after 7 PM. So naturally I get really hungry in the mornings and I wake up around 6 AM without an alarm clock because of the hunger pangs. I eat breakfast right after waking up, skip lunch and then eat dinner by 6 PM. I just had to fix my eating schedule and my sleep schedule was fixed on its own. No one talks about it but this definitely works better than all the crazy hacks Iâve seen and tried.
I canât do that tho, I work until 8 so usually I only have dinner around 8:30
You must be very small and tiny if you can be alive so many hours without eating anything..
Why skip lunch though??
Thatâs literally intermitent fasting
@@rebekahlucas9835 I donât get that hungry during lunch time. If I do eat, I get sluggish and sleepy at work
Iâve had really bad insomnia in certain phases of my life and found that my insomnia is in exact correlation with my meditation habits. So when I meditate before sleep or even just during the day, I fall asleep much faster and stay asleep throughout the night. Hope this helps some of you!
Same here. Since i started meditating before I go go bed my sleep got much better
It's the opposite for me. If I focus on the present moment I'll never sleep. I have to distract myself by thinking about something else, light and not worrying, in order to fall asleep
You should be aware that studies have shown meditation before sleep actually promotes insomnia, increased activity in the prefrontal cortex keeps up for hours after meditation and gives worse sleep. I'd recommend meditating earlier in the day.
@@GlatHjerne I thought meditation helps you enter alpha, beta or gaa state, sometimes even delta and sleep is theta wave, but maybe i'm wrong. but when i meditate right after sleeping i always meditate really well so maybe its the opposite
How many minutes do you Meditate?
Much wanted! Thankyou so much.
I started listening to podcasts to sleep and it's probably one of the best changes I've made to get to sleep.
I had trouble sleeping at night, The things that work on me are as follows:-
1. Wake-up early same time every day, so I feel sleepy at night time.
2. I started exercising on regular basis.
3. When i go to bed, I close my eyes & listen to book summary on an app. Helps me sleep under 15 minutes.đ
would u mind sharing what the apps is ? thanks xx
@@phyllischeung4613 the app i use is called GIGL. But audio is available only in Hindi Language for this app, you may find another audio summary app at your preferred language.
Love this suggestion!
@@lalitdas2 thx very helpful
how do you know you fall asleep within 15 minutes?
Sleep is difficult for me as Iâm full time university student studying piano. But so far in college your idea that ânothing good happens after 2amâ has helped me know that its better to leave some âhave-to assignmentâ for the next day in morning rather than destroying my week through one day. I think being less anxious about have-toâs as well as sleep paradoxically make us more productive. Thanks Ali for sleep video..good vibes đ
After 2Am all the hot girls are going wild and having sex with any guy awake. You are missing out on LIFE dude!
Good luck with university đ Iâve been there, I remember many sleepless night getting my Counterpoint assignments done. Fecking love counterpoint though so it was totally worth it.
Good luck with that piano study, my man!
University life is not easy man I feel you... But I agree that we should prioritize our health and not stress too much on our work, some things we just can't control and according to stoic philosophy: abandon the thought of controlling what you can't control, and you will find peace.
You should probably consider switching your major lol because at this moment it is so easy to compose any music with the help of AI as you have observed TikTokers who don't even know any music theory can create trendy music so easily.
This is such a great video, thanks Ali! đđŸ
Im tired 7 days a week with awful insomnia. This has been very helpful for me
My problem when it comes to sleep is how to get back on track⊠once I sleep late I naturally wake up late (11am-12pm), meaning that I do my tasks later in the day and because of that I complete my tasks much later in the evening and the cycle of going to bed late and waking up later continues
Wake up and sleep at the same time. So even if you havent got enough of sleep, you need to wake up. Take power naps during the day if needed and eventually sleep on time after tasks.
@@epicgaming526 thank you for the advice!
try to fix it on the days you are off work what i tried was tried sleeping 15 minutes earlier every day because i slept super late almost in morning lol
This is so me.
everynow and then you just gotta pull an all nigher and dayer so you are exhausted by 7pm and straight the sleep. it will then reset, you'll wake up very early and it will gradually get later until you gotta reset again. (for me)
This is such an important topic, Ali. Thanks for your resourceful insights!
something incredible that helped me get better sleep on busy times when i couldnt sleep as much as id like is doing a little bit of physical exercise before bed. heard that its not recommended because it kinda wakes you up but for me it did work wonders
I used to have trouble falling asleep but i tried watching ASMR and it helped so increadibly much, can't even imagine falling asleep without it
I can't believe you got the chance to interview Prof Russell Foster! He's fantastic. Really enjoyed his most recent book Lifetimeâș
I could find out for myself that it really helps me to sleep better when my room is fully aired for ten minutes before i go to sleep. It is actually beneficial for two reasons. Firstly because of the fresh oxygen filling the room. Secondly the room temperature goes down and comes closer to the recommended 18° C which is seen to be the optimal temperature for sleeping.
18 seems waaaaay to cold for me, 21-22 is comfortable . I can't sleep when its too cold and Im all stiff instead of relaxed.
My AC is on 26c. Less than that I'll be freezing đ„¶
where are you guys from???The Sahara??
If my room is above ten I consider Iâm doing well m itâs winter where I am! Canât wait for summer, Iâm sure it will be much easier to sleep.
â@@hetedeleambacht6608 lmao
I recently watched a video about the relationship between ADHD and sleep. Melatonin, according to the study cited in that video, has a significantly greater effect on people with ADHD compared to a minor effect it has on neurotypical/non-ADHD people
I really wanted this video at this point in my life.
thanks for this video it's midnight and now I have an excuse to my current sleep method: scrolling my phone(while listening to audiobooks) until I'm bored. Sometimes I don't get tired when Im bored, sometimes I feel jumpy and have the urgent urge to do something productive but i had no choice because I got classes at 8am so I ended up being stressed in bed.
Ali is always sharing insanely helpful information. THANK YOU FOR YOUR WORK!
I found listening to the sleepy podcast on spotify with the sleep timer set to 10-15 minutes really helped me get to sleep fast đ
My best advice is to adjust your work schedule to fit your natural sleep rythm. I work from home during the morning since that allows me to sleep to around 7.30 instead of 6.00. Then I go to the office in the afternoon :)
Great job on this video. I love the editing and how you tied the podcast into your story line. That's a cool way to pull b-roll into your video. I also really like what you said about the negative placebo effect of using sleep apps. I think that's a valid point.
Super interesting stuff as always Ali. Thank you.
There is one big reason why I donât sleep. Sheâs 18 months old. I know it will pass and I have no control over it so am leaning into the nighttime cuddles and early morning playtimes while they last.
My reason is 9 weeks so I understand where you're coming from. I'm enjoying all the moments though before I head back to work.
Thank you so much for this! Wonderful information and great presentation. I loved how he said yes, it worked forâ 8 undergrads in California.â I gives perspective and shows we are all different and the apps are not Reviewed or approved. We get so desperate to get sleep, we start to believe everything /anything that will help. And these fixes end up stoking the anxiety fires and make sleep Worse! I think for me, strenuous exercise helps me sleep, but the catch 22 is I feel so tired all the time exercise is the last thing I want to do. So I nap, make myself more tired and repeat. This video at least is beginning to quell the anxiety and dispel the myths that are continuously promoted. This information is GREATLY appreciated đ
Thank you for this. A lot of people ate stuck in a sleep anxiety cycle because of the many mytes out there.
Thanks for this Ali! Sleep is super important
Hey Ali. I found the myth about Melatonin to be incredibly interesting for my case. Im 25 now, male, and I have been having issues with sleep for my entire life. For the past 3 years, ive been taking melatonin (1mg) every night. I fully understand the way statistics about it work, say how it reduces the amount of time to fall asleep by 7min, but in my case I really think it helps me fall asleep 1-2h sooner than I would naturally fall asleep. Would be an interesting discussion to figure out how come, why, and find why it works so well for me but maybe not so well for others.
Placebo
I get the same thing. Although in my case, I think that the little bit of extra tiredness helps me convince myself to just put my dang phone down and actually try to sleep and Iâd probably be able to either way.
Totally agree
Totally agree. Melatonin puts me out no matter how bad my insomnia is. Although I would describe it as only useful when you're simply not sleepy . The way researchers test melatonin is going about it all wrong which is why it shows minimal benefit
@@frehesh.4386 agree
Felt really good watching this â€
Love the addition of outside resources to learn/play more (the inclusion of the test to find out my own chronotype) keep up the great work!
As someone who never comments on videos, I sincerely want to thank you for all of this information. This changes so many things for me!
I wonder how many people are watching this at 3am, unable to sleep...
*Raises hand*đ
â@@nadamada8328 2am here. Sleep time become random these days..
Insightful, thank you for sharing.
Summary of Myths:
1.) It doesn't matter when you sleep as long as you sleep enough.
2.) Everyone needs 8 hours of sleep
3.) We should wake up at the same time every day
4.) You should avoid blue light before sleep
5.) Sleep apps help you sleep better
6.) Melatonin helps you sleep better
7.) Polyphasic sleep (sleeping over more than two sleeping periods each day) is good for your productivity
Thanks Andy
Thank you so much!
Thanks bhai
Great thanks
Donât understand (7)
Thank brother Ali for sharing these information with us â€ïž
The test was extremely accurate! They estimate my natural sleep time is 12:30 and what do you say, I feel sleepily at the exact time everyday
Man i didnt even recognize you at first but HOLY HELL YOUR CHANNEL HAS GROWN lol. Good to see. I loved watching your medical student videos!
Iâm a snorer and I Just tried using nose strips for the first time the other day and although they donât necessarily change my duration of sleep, the quality of my sleep has greatly improved
Love to see how you and your videos have grown, love the editing here . MashaAllah
It would be interesting if someone were to study how it affects sleep in places like here in Iceland where the sun does not go down in the summer and barely comes up in high winter
whenever i am struggling to get to sleep i listen to asmr. iâd find someone you like, since all asmr is different, and some people i canât listen to and feel relaxed. itâs really helped me
Finally out of the 'wake up at 6' bubble. What's worked best for me is to eat early. Even that is something I learned from your videos!
Blue light blockers are still worth it. I donât think itâs ever affected my sleep, but I can physically feel the strain on my eyes lift off as I put them on when Iâm working late at night
I found that 5 minutes of cardiac coherence breathing is really helping reduce stress and anxiety. Therefore, it does help massively for sleeping.
Thank you for that helping video
For me, I have to get out my energy for a day or i'll be anxiety ridden or stressed by bed time. Exercise is a must for me! Night walks are my best friend!
I like to count downwards from 100 and breathe deeply, whilst imagining my body being deeply relaxed, from the top of my head to my toes. Works for me.
Hi Ali! I love how you still combine your medical knowledge from Cambridge and apply them into these videos. Nice Cambridge shirt by the wayđ
Great video. Last night I was up 5 times with my 2 year old and got up at 5.25 am I feel unsurprisingly terrible...my Garmin gave me a 87 sleep score. đ
On a more serious note melatonin supplementation has pretty much changed my autistic 7 year olds life for the better. He would regularly stay up till 2300 hours (and we had literally tried EVERYTHING from speaking to specialists to natural remedies) we give him it before he has big days at school once or twice a week and he's out cold within 30 minutes of going down and wakes up in a WAY better mood.
Thanks for the information, I agree with this, so many individual sleep habits and things to think about. Needing Day Light exposure and good healthy routines, are the best way to go! Sleep APP Myths Busted. TY!
Hi Ali,
What I try to do before sleeping is to take advantage of the 5 to 10 minutes before sleep when the subconscious mind is open in order to add some new and fresh ideas and delete and edit the old ones, but what happens actually is I still thinking (which is wrong) and fall sleep before doing any changes.đ
9:36 This sounds like nothing, but Iâve actively tried to not stress about sleep. And I feel like it has helped. Like, take this scenario. âOh no itâs 12am already, but Iâm not tired, and I want to watch that video.â But then Iâve forced my self to try and sleep. But Iâve found out that I spent way more energy and time fighting the urge to stay awake, than to just be awake and sleep when I feel tired enough. So instead of spending 15 min debating and talking my self into going to bed, I just finished the video in those 15 min instead haha. Also, instead if dreading going to bed 1 - 2 h before bed, and with those hours just wasted on worrying about not being able to sleep, Iâve told my self that I can sleep whenever I want. It has helped, like 98% of the time. And if there are nights I just for the life of me canât sleep, I accept that the next day will be hard, and I stay awake until I pass out.
I feel like there's this massive pressure around sleeping well and "properly" nowadays
I definitely resonate with you here
There's like this fear that "ooh no if I don't sleep well X, Y, and Z's gonna happen to me oh noo!"
But realistically is it really that bad?
It's kind of the same thing as test taking anxiety.
You worry about failing to pass the "Test" of sleeping so it causes anxiety, which leads to you fulfilling that worry.
The only issue with that is if you have to wake up early. Then you need to function on less than 6 hours of sleep which isn't ideal. At the very least, I think one should sleep 6 hours.
during the first year of pandemic, classes were done online and i honestly had difficulty focusing and ended up wasting my time just playing around. The act of wasting my time eventually built anxiety because i wasn't being productive and i wasn't able to go to sleep with comfort, so i started to study or do something productive before sleep so i won't feel like i'm useless.
Thanks, it was very insightful
I realise not just the length of sleep is important but the quality as well. I can get 8 hours of sleep but sometimes, my sleep is disrupted in the middle due to noise. It really makes me groggy in the morning
Exercising after work! I used to work out in the morning and would be dozing off at my desk by noon. It makes me so tired, so when I'm ready for bed, I fall asleep fairly quickly. Also, reading before bed helps too!
only thing that has consistently helped with my sleep anxiety is 8 hour rain sounds on CZcams. helps me so much.
This is all very interesting information. I have absolutely no regular sleep schedule and I hate it, my brain does not ever shut off which doesn't help when I do finally get to sleep (nightmare prone).
MashAllah Ali you are doing Very wellđâ€ïžđ”đ°Sleeping is important however since childhood we have just listened that"Hardworking students study late nights" this is the biggest myth because sleeping cycle is related to some Hormones secretions which take place at particular time during sleep
I think accepting chronotypes has been most helpful. Not forcing myself to be awake or try to sleep at times that is not optimal for my body.
And they said, Believe on the Lord Jesus Christ, and thou shalt be saved, and thy house. Acts 16:31 âđ
Now faith is the substance of things hoped for, the evidence of things not seen. Hebrews 11:1 âđ
Through faith we understand that the worlds were framed by the word of God, so that things which are seen were not made of things which do appear. Hebrews 11:3 âđ
@@MiriadLamentations1 bruh
I need morning concentrating cause less effectivity at night. Tried many ways to sleep better but these didn't feel right.
You opened my mind on those myths.
Now turn off my alarm, listen to my body.
Brown noise/ rain sounds/ lofi beats with no light help block out sounds of vehciles as I'm in busy London and it also helps me relax to then eventually fall asleep.
The game changer for me was when I figured out going to bed after midnight increases the chances of sleeping through the night immensely. And that if I spent half the night awake I usually fall asleep between 5 and 7 again, I could make with the sleep I get then. 4 years working 9-5 hasn't changed that it's still incompatible to my optimal sleep pattern đ
I am happy to hear that 6 hours of sleep is enough. I am not insomniac, I can sleep whenever I want to but I can't sleep more than 6 to 7 hours. I sleep most of the time at 9PM and I just wake up at 3 or 4AM without alarm. My eyes just open then my body rejects sleeping after.
I feel so related to the subject of this video. Thank you so much Ali for this great video and information.
Video hasent been out for 11 min
@@GZA_1 he said 'subject' not the content
@@mohammedhoque7671 subject is based off the content
@@GZA_1 yes agree but he mentioned that he felt related to the 'subject' not necessarily the content . Should be easy to understand. Take it easy man .
Personally, one thing that helps me sleep better is to hide my alarm clock because I'm often stressed about the time: what time is it, omg, I have to sleep, it's past 2am etc. since I've followed this trick, I tend to fall asleep faster than normally in case of insomnia.
I'm glad to hear that 8 hours of sleep is not required. I always told myself that if I could get 6-7 hours of sleep, that's more than enough to keep my functioning.
As for tips for sleep, been using ASMR for a decade now and maybe it's because I like the gentleness in voice and sound, but it soothes the atmosphere and that's enough to put me to sleep even if I'm rather awake.
I have zero problem falling asleep but I do struggle to wake up in the colder and darker months. I also feel like I need more sleep in the Winter. Summer it's much easier. Also I've noticed when I have something to look forward to, like a hobby or project I'm working on (or even a new video game đ), I wake up almost instantly because I'm excited to get going.
Watching this at 1am when I canât sleep. Brilliant đ€·đ»ââïž
Fabulous video based on in depth scientific studies. I love how it basically debunked all the other sleep studies that had me concerned about all of my own sleep habits. I feel good everyday even thought I was breaking many of the recommendation of old sleep studies. Sleep expert Russel Foster confirmed that how I sleep is good for me and not need at all to be worried about my sleep and so that makes me feel relieved and I hope to sleep even better with that stress off my shoulders and thoughts. Thank you. I also never nap and he said that was the ideal sleep pattern.
Basically the way the internet works is to blow out of all proportion any vaguely interesting trial result, until it becomes dogma. The internet never circles around and corrects itself later (this video notwithstanding) so the dogma persists until the end of time.
Maybe that's why we don't find aliens, maybe this is how all civilisations end đ
Thank youuuu so much!đđŒ
My issues with sleep were anxiety based so taking an anti anxiety before bed helps keep me asleep and puts me out faster.
Definitely breathing exercises are extremely underrated imo. It helps calm your entire body down and prepare it and your mind for sleep.
I agree with this video before i used to think 8 hours but when i changed to 6 hours of sleep it works
Hi, my name is Alex and Im watching this video at 2am and about to take the questionnaire. Worried about work and wanting to improve my footie skills at 30yrs old. I should prolly get some kip!
Thanks for the video; very informative. I'm jumping over to the podcast for the deep dive.
This may have already been asked/answered, but in the references to doing/not doing things (e.g. blue light avoidance, melatonin taking), you mention time to fall asleep, but what about the overall quality of the sleep by doing/avoiding these things? Does the science provide any insight beyond time taken to fall asleep?
I have always struggled with falling asleep and melatonin definitely helped me with that regard. I never had issues with sleep quality just with falling asleep, because I can't stop thinking. Also I have the problem, that I am serious night owl. I can really feel, that my focus is way better in the evening and night than during the day and especially the morning, but this is not compatible with most jobs
I listen to boring podcasts while I'm trying to sleep. It really helps me and stops me from thinking about the things that make me anxious and unable to sleep.
Something I like to do some nights is play sounds of rain and thunder. It helps me get calm and relaxed. Have no idea if it actually gets me to sleep faster but laying in bed relaxed is good enough for me to keep doing it.
Something Iâll do once in a blue moon is take an edible about an hour or two before bed. It makes me very sleepy and can make me feel extremely well rested the next day. Just have to be careful. Doing it too much can make your body rely on it for sleep. Which is why I limit myself to once or twice a month but I also like to take long breaks where I donât touch THC at all.
Also when I was a kid I use to listen to the radio while I slept. I wish I wrote down all the songs the station use to play. I can remember the ones they played all the time when I hear them but I wish I had a list of all the songs. I donât even remember what station it was that I listened to. XD
Very informative for teens and adults
Just as you said, my personal experience with Melatonin is that it does NOT help me fall asleep faster; however, it does improve the quality of sleep I get. I tend to rest more and wake up in the middle of the night less when I take melatonin. I find that the timed release versions of melatonin are better for this than the regular or fast dissolve versions.
Exactly, my quality of sleep tends to be far better and I sleep much sounder. On the flip side it also knocks me out for much longer so if I don't sleep 10-11 hours whilst using it, I tend to be extremely tired when I wake up, albeit far clearer of mind and refreshed.
Interesting. I found the exact opposite, but likely because I was taking it to fall asleep earlier than my body wanted to.
One word: placebo.
My biggest problem when it comes to sleep is I can really sleep without sound in the background it help to canalize my thoughts because I always think about thing I shouldnât think about and end up being enable to sleep :/
Thank you for the informative video
Thanks for Ali for your methods.
I go to bed when tired and sleep till I wake. Havenât had to set an alarm since the start of Covid due WFH more. My body has since got used to waking up every day at 7am without fail. One thing I noticed that improved my sleep was SMT diet. Cut out carbs in the evening and I found myself falling asleep quicker and generally resting better.
What I found interesting about this video was the way the body reacts to light. I always say to people every winter I feel like hibernating. I wonder if there is something about the winter months where I just feel like I want to sleep more?
Makes sense !!
Yes, thatâs me hibernating and cringing to wake up in winter mornings.
exact same thing. I wake up naturally since the pandemic started at 7 am. turn off devices two hours before bed.
For the last question. I think its as its said in the video, about the circadian rhythm. When we got less light, The pituitary will produce melatonin which will give us this state of fatigue and sleep. In increased amounts, it can have adverse effects such as depression.
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Melatonin has definitely helped me get back on track at times when my sleep pattern has been off. It wasn't jet lag, but it makes sense that he said that because it also relates to fixing the timing of the sleep
The issue is melatonin research shows there's zero evidence it works as an occasional sleep aid. You need to take it everyday at the same time for weeks/months, otherwise it isn't doing anything.
What's more likely is that placebo is working.
I really need to watch more helpful videos like this
The best advice I ever found that worked was to stay out of your room until you're ready to sleep. My college days were late night studies and feeling exhausted in the morning. I don't fall asleep very easily. That was the only advice that worked for me.
I guess reducing stress is an effective method, just as you mentioned with the sleep anxiety thing. although its very ironic as getting relaxed will demand you to not try your best.
I sleep for 8 hours from 9:30 pm to 5:30am. Sleeping while it's dark outside greatly improved the quality of my sleep.