6 tips for better sleep | Sleeping with Science, a TED series
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- čas přidán 15. 05. 2024
- Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night's rest.
Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber. Check out more episodes on TED.com: go.ted.com/sleepingwithscience
He looks like an animated character that came to life.
True haha
😂
Fred? Is that you? Rooby-rooby-roo!!!
Cartoon network
Now that you say that.....
If you are reading this, I am wishing you nothing but love, health and better sleep
Thank you! I will listen to you channel:D
Thank you I wish you the same
Thank u u to
Thank you so much, Same for you!
Thank you man I really need it
You know this guy is good at sleeping when he has no dark circles.
Welllllll.... concealer was invented for a reason.
jajajaja
he can work as a bed reviewer
Ya like I think he’s 50
LOL
6 tips
1. Regularity
2. Temperature
3. Darkness.
4. Walk it out.
5. Monitor alcohol & caffeine.
6. Wind down routine.
Its Regularity not Regulatory
Your a good person ty
Thanks u
You are a good man thank you
Thanks for that! You saved time of a lot of people! You’re a time saver!
Me: about to go to sleep
CZcams Recommendations: "6 tips for better sleep"
Me: well guess im gonna stay awake for 5 minutes and 28 seconds more
And then proceed to find out there are 7 more related videos...
Same thing happened to me
That is me just now 😂😂
exactly, same
Same story here
Additional Tips:
Use blanket to protect you from a monster
Oh, thank you! It will surely help aadsgsgd
Yeah..i can't sleep without a blanket...
That's why I use one!
is that scientificallyyyy grounded tipssss??????
Thank you
6: Don't have a stupid loud neighbour
how about an intelligent loud neighbor ?
Try earplugs or a thick pillow on your ear (only possible if you sleep on your side). Works for me (as long as it's not extremely loud).
Yep! Or people you're living with.
Too much light and noise...
White noise
@@webgpu At least you will learn something
studying at night always makes me sleepy, that’s the best way for me to fall asleep
Yea same, and if I am studying for a test then I can memorize the stuff better
@@jasnoorsandhu7516 whut , i did not undertand what you said . Studying lately makes you can memorize better ? but Bruce Li said studying at night made him sleepy , not remember stuff better .
@@nguyenviethung9727 I think of it as if it's on your mind before bed then you dream of it. At least for me, like if I read a book about something then I will dream of it, I also like to journal before bed so depending on what I write I sometimes dream about that as well. Basically what I am trying to say is if I think of something before bed then it is on my mind throughout the night (which is longer than if I try to memorize it in the morning, as I will take it off my mind in an hour or so)
Hope my way of thinking makes sense:)
For me it's completely opposite. Studying before sleeping makes me excited and my brain gets all active. It won't allow me to sleep like that
@@aniruddha4672
Same
0:20 regularity
1:04 temperature
1:43 darkness
2:29 walk it out
3:21 alcohol and caffine
3:40 wind down
@Meme shii wdym how
Thanks!
who else is watching this past their bedtime?
Tips 2 : Lower down the temperature.
*laughing from my hot humid tropical country room.
Omg I'm laughing and crying at the same time. Cause same😂😭
lol what country?
India here@@WilliamTaylor1293
Lol. This is a real issue.
Not a problem. Install mosquito net into window frame and keep the window open at night or have a table fan near the bed
Stay away from screens an hour before sleep..
Me watching this lying on bed trying to sleep
Same here 🤦♀️😄
Nice
same bruhhh
Same
Same lol
You know you're going to really learn and retain any kind of information when somebody explains you as patiently and practically as this guy. He's better than my teachers.
yup, you are right Camila... 👍🏻
Matt: have consistency with your sleep
Me listening at 3:00am: 👁👄👁
This guy is so excited about sleeping.
I wish everyone was that excited in his job, surely the world would be better.
1. Regularity (of sleeping and waking up) 2. Temperature (keep it cool about 18 deg C) 3. Darkness (dim lights, avoid screens) 4. Walk it out (if can't sleep within 25 mins in bed, do something else, don't let your brain form an association between your bed and sleepless lying down) 5. Monitor alcohol & caffeine (avoid) 6. Wind down routine (try some activities and make your own routine)
would using devices or eating on youe bed make your brain accociate that stuff with your bed and would it there for increase your conciousness when trying to fall asleep??
@@_aljay0778 probably.
🙏🙏🙏🙏🙏🙏
Rei
Another tip that really helps me: When lying in bed, think about what you are grateful for. Sounds strange, but it actually works.
Who else is watching CZcams videos instead of sleeping? 😆
It would be hard to watch this WHILE sleeping. 😉
It is 01:10 I am still watching
I like how you divided it in 8 "episodes", so I can choose the ones I'm more interested, and don't have to watch all in a single video. 👍
Another tip not mentioned is getting enough sunlight exposure during the day as it helps the brain differentiate times of the day to readjust its circadian rhythm so the pineal gland can excrete melatonin faster at night
Thank you, Matt Walker & TED, for a much needed series.
Man I wish we could set like an alarm on ourselves and we could immediately fall asleep when we wanted to and wake up when we wanted to
In a way that's what all this does, the alarm would be how you start feeling tired or sleepy closer to bedtime. All this work is to change that alarm, it takes time for it to change. But like he said, that's assuming you don't have a sleep disorder. Just my thoughts
I repeated Matt Walker Spotify podcast of 2019 Ted Talks and actually fell asleep because his voice is similar to a auto book reader
if it works it works
I like this dude and how he speaks: clean voice, no lip smacking or mouth sounds, good pace... he could also be an excellent narrator apart from very insightful scientist
Some mouth sounds, depending on the person, their voice, how loud etc. can be satisfying but I see your point, he has a nice voice, but not a good hair cut
I have no more than 10 minutes every day to learn something useful for living better and keep my brain flexible... and TED stuff really suits me. Thank you guys...keep it up !!
That's impressive
Tip 7: Stop worrying so much about sleep
Sleep is vital for good immunity and overall health.
you should care about it at least
Bribing
To anybody reading this, I pray that whatever is hurting or stressing you in your life get better. I pray that anything preventing you from sleep goes away and you get better. I wish you luck, Joy, Happiness and good health.
Thank you Matt Walker for all the great advice, really enjoying this series.
Good tips, clearly explained. Nothing else irrelevant to sit through in the video. Totally satisfying. 👌🏻
Thank you!
Why we Sleep was the most usefull book ever read, thanks a lot
He is kind of my favorite speaker because he says quite slowly, understandably and foremost, he has British accent (i love it) that really helpful for me to practice listening. Hope Ted and Matt will release more episodes about this exhilarant topic!!!
The horizontal fringe is crazy. I also love the animation.
A tip that really helped me was doing exercise and eating lightly before sleeping. It helped me whine down really easy after showering and going to bed straight away. My body bloats really bad too after eating so drinking a smoothie for dinner helped me heaps. I would also spend all my energy working out so I’d be exhausted by the time I hit the bed.
Another powerful tip that has helped me to actually feel sleepy around my bed time is getting outside in the sunlight immediately after I wake up to feel alert in the morning and then as evening approaches, cutting out most light to not mess up my sleep. Source: Huberman Lab podcast
I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!
Thanks for this, I liked the animations a lot. I can't really talk to anybody about my sleep disorder, so I feel more empowered to go about finding solutions because of this video.
I absolutely love this series!!!! Thank you TED!
Is it really normal for most people to take 10-25 minutes to fall asleep? I usually fall asleep within a minute. If anyone would like my tip; here you go: try to actually think of something when you go to bed like for an example, something you enjoy which for me is snowboarding so I imagine myself boarding down a hill or remembering old good memories of it. Doing this almost starts up a dream and creates a tired atmosphere.
Edit: Tip- don’t think of thoughts like ‘omg when am I going to fall asleep’, because as obvious as it is.. most people continue to think these thoughts constantly and you will take a long time to fall asleep doing so. Just imagine your dreams.
Yes, I'm like you - but like that other commenter mentioned, I heard that falling asleep that fast means we are sleep-deprived. Who knows. I have relatives who also have no problem falling asleep quickly and in most any environment, so I wonder what the genetic component is (or if there is one).
He's my good teacher of sleep.
I'm going to give it a try.
Thank you guys!
Thank you for the tips for better sleep. I love watching and listening to you here on the top of the mountain.
Probably true of a lot of people watching this, but... I needed this.
My relationship with sleep has gone out of balance recently, and I'm starting to see how it's affecting other areas of my life. So, thanks for this series of videos, TED, I'm gonna close my laptop now and head to bed in an hour :)
Did you end up fixing your problem?
These are very important tips to follow! Love these tip ideas that many could put to use😊
One of the only and truely worthwile talk since 2019.
I needed this, especially working night shifts, it can be tough. Sleep is so important.
Hello there ~
I created this channel to offer calming French ASMR audios to help people fall asleep more easily. You can check it out, and see how it works. If it doesn't, I hope you do find the right trick for you !
7 tips
1. Regularity
2. Temperature
3. Darkness.
4. Walk it out.
5. Monitor alcohol & caffeine.
6. Wind down routine.
7. Close your eyes
I love this guy! So passionate about sleep!
Nice tips, very basic but they are bare minimum for better sleep.
I found the most difficult is to disengage from devices and things which makes my brain active. the goal is to do vice versa - during last 2 hrs of wakefulness you must slow yourself down, phisycally and mentally.
Also i've noticed that if you go to bed too tipsy gives a feeling of better sleep but in reality you wake up in worse shape wanting to go sleep whole day.
Thanks for tips!
that was so helpful. u re killing it man. Science is breaker of all things
Man we love ted animations.
He has actually written a book called "Why we sleep" and this book is just awesome.I haven't finished it.I have just read the first few chapters but the book is really good.Thanks a lot matthew walker!
Best book I’ve ever read! Keep going
@@slothgirl2107 I read it...was an amazing book...changed the way I think about sleep :)
i really love the way he talks
Wonderful Tips. Matt's voice itself is very calming.
anyone else that’s sleep deprived? i needed this video :D
The tips are great. Also, try having a routine the last 30 minutes before going to sleep such as putting the phone down, turning off the computer and getting some water. Your routine can vary, but doing this every day will let your mind and body know it's time to fall asleep. It also helps to listen to some soothing music *HINT* *HINT* *WINK* WINK*.
I literally love this man.
Thank you for the good information that you give, after this day I will try to follow your instruction for better sleep for myself.
me since quarantine: sleeps at 7 am & wakes up between 1-3 pm. currently stuck like this :(
As a remotely working programmer and a gamer I had extended periods of time being stuck in such timetable. Exercise, sunlight and control of going to bed time/alarms helps. What do you think holds of the change for you?
what about your morning virtual work meetings
Only quarantine? Search: Delayed Sleep-Wake Phase Syndrome
I hope for you guys watching this video to have good sleep 😌
I bought a zleepy sleep mask and it changed my life! Actually Improved my sleep more than I expected
This man is intelligently genius. The content is simply informative and alot helpful technic to get a good sleep at night as most people sleep in the darker light, in other words, people need better quality of sleep. Fantastic tip of beautiful sleep. Love this video ever, simple and clear also informative.
Him: You need darkness
Me: Well it's not so easy when you live above the polar circle
ever heard of window blind or some curtain?
@@mareksvoboda7611 really helpful
even the thick window curtain does not help?
@@melbourneopera To some extent but there's always some light leaking through so it's never how you would want it.
@@hugohaggstrom9964 How about a comfy sleep mask? I think they would block light, but I've never tried one before
BEAUTIFULLY EXPLAINED AND VERY GREAT 👍
Watching the "Masterclass". I've had sleep problems in the Winter for ages. If light going through your retina is a trigger for melatonin reduction, and you're not going outside because you work at home, then it would explain why I'm tired all the time. My doctor also said I was low on Vitamin D. Interesting discussion.
One of the best presenters I have ever seen❤️
He looks like he’s trying not to tell you about how complicated it was too create research for this.
*To
Anyone else see trump's head at the bottom of the painting behind him?
Now I can't unsee it
@@tobaccoworm2511 haha my sincerest apologies!
Hahaha
😂😂😂
HAHAHAHAHA
This was so helpful. Thank you!
His English is really understandable for people who are learning English, I mean it's a big challenge to understand the British accent, but this case is totally different! Nice video TED
I’ve been suffering from insomnia for years now, and have tried lots of things to fix it. One thing that I realized from this video that I think is crucial is that I tend to take a long time to wind down in bed by watching youtube for 1-2hours. Then I’d sleep for about 10 hours sometimes but still feeling groggy and tired.
Totally agree
Don’t watch video’s (or even tv) in bed. Listen to an audio book with a sleeptimer, so it will stop after a while (screen off), or even try yoga Nidra (you do that laying in bed;))
Kitty thank you! It’s my first time hearing about yoga Nidra, will check it out 😊
Sounds like a bad habit you got there! Though you're getting to sleep so... But perhaps struggling to get into deep sleep?
I think screens are best avoided after 9pm. Listen to a good podcast, read a book, or journal (whatever's on your mind, write about it until you feel like you've come to some resolution in your own head) - all would be better advised.
10 hours?, Have you went to a sleep specialist?, Some people have some kind of sleep problem like sleep apnea for example and can't notice it themselves until diagnosed properly mmh
What does help me to fall asleep: audiobooks. I always listen to an audiobook before sleeping (on a timer); mostly I sleep within 5-10 minutes. If I wake up in the middle of the night and sleep won’t come easy, I put the audiobook back on (sleeptimer on 2 hours); in the unfortunate event that I won’t fall asleep, I have heard a good story, if I do fall asleep, that is even better :) I usually go to bed around 9 pm, sometimes read a little, ‘till 9.30 and wake up around 5.30-6am. If there is insomnia involved (happens in periods), I can lie awake for several hours/half the night and when my day allows it, I will get up a little later (8am). I mostly sleep between 6-9 hours a night.
I’m literally watching this at 4am, haven’t slept. No kidding.
*Damn, I really need to reorganize my sleep schedule..*
this is the first time i took notes while watching youtube (besides lessons)
ngl i thought i was stroking out when he said schedule like “shedge-yul”
i first heard it in Jurassic Park when the owner said schedule
It largely depends on the individual. Coffee actually helps me to get "tired" and I usually enjoy a cup after dinner. As for screens, sure but it's mighty difficult to stay away from them. I usually make my rounds in games after going to bed since I can't just turn off the light and instantly pass out. But I understand that the screen light as well as excitement you get from games can work against you. I know from my reports that I spend about 2h every day on the cell. Most of that is in bed. Not that I avoid screens outside of bed though, I in fact spend most of the day behind a computer. I know there is some research into screen time but really we will have to wait a few decades more until that long-term research comes out. Right now we're the guinea pigs in a worldwide experiment.
Thank you for the video.
I now know that I knew it all along from one of doctor Mike's videos lol
So nice to listen too. I knew some of this very interesting from someone who has problems,s sleeping at times and needs needs heavy covers to feel safe to sleep
I miss when Matt was actually working on solutions to insomnia, rather than just the issues it causes. As someone who has had insomnia for 6 years it feels like we've made no progress at all, doctors just throw anti-depressants at you
Omg in the same boat. Currently on 6 different meds and still not sleeping properly. Antidepressants are not the answer! I feel your pain. And yes I prefered when Matt gave that information also. Much more helpful for us insomniacs
@@jpmcfluffies5529 are you still on meds? Or are you sleeping better with out them?
1. REGULARITY- Go to bed at the same time and wake up at the same time.
2. TEMPERATURE- Keep the room cool in order to initiate sleep.
3. DARKNESS- To trigger the release of melotonin.
4. WALK IT OUT- Dont stay awake at bed for the long time.
5. MONITOR ALCOHOL AND CAFFEINE- Don't be tipsy y'all.
6. HAVE A WIND DOWN ROUTINE- Disengage from phone or computer.
If you have insomia or sleep apnea, it wont work so you need to consult your doctor.
His hair is absolutely amazing, i’m hypnotized 😮
He's so calming, makes me wanna sleep
Why we can’t remember our dream sometimes?
Why do we get nightmares?
Do dreams have meaning?
Ff
Your brain secretes a couple of chemicals when you enter REM sleep. A cholinesterase, a hallucinogen, and a paralytic. These chemicals create a state wherein you cant move, you are hallucinating heavily (just like if you took LSD of more accurately DMT) and you can't encode long term memory. Dream are hallucinations, nightmares are a bad trip, in either event you can't move because of the paralytic. Then when you awake you remember the dream clearly because it is in short term memory but because you can't encode long term memory you forget it rapidly.
@@alexandernunya175 True, Dreams mainly occur on the experience u had earlier or later
he talks about some of your questions on the podcast with joe rogan, its actually super interesting
@@alexandernunya175 so in order to have sweet dreams , we need a fabulous day
Ur words just gave me a courage tnks man 😄😄😍
the “walk it out” tip is so underrated. That’s why some people have a problem falling asleep on the couch!
Exactly what I needed!
My wind down routine is just watching ted talks so that I get bored to sleep.
I work in rotational shift, how can I manage to sleep daily at same time?
Plz suggest the tips for those who works in shifts. Thanks
Truly amazing!!! Super thanks for sharing this!! Really helpful...thanks thanks thanks!!
Thanks and I’ll make sure to try it out today !
dislikes are from people working night shifts in Sahara desert,
😅😅🤣🤣🤣🤣🤣🤣🤣🤣
True the Sahara is relatively cold at night at 13 degC or 55 degF
Of course that cartoon character can't sleep she lives next to an airport landing strip
These are amazing tips. Thank you!
Thank you again for such a wonderful video. I guess, only the interested ones would appreciate this video.
my head hits the pillow and three breaths later I'm out. My wife counted it....lol drives her nuts.
Just take out an IIT maths book and voila falling asleep in 10 seconds.
😂😂
what is IIT?
I would add to this list all the psychological relaxation techniques including breathing exercises like:
Diaphragmatic breathing
2:1 breathing etc
This was amazing! Thank you so so much.
Wow!!! I will make my sleep into a scientific method...👍
TED video: 6 tips for better sleep
Ad: “You don’t need 8 hours of sleep every day” by Michael Breus... Lol 😂
Yeah saw that ad, don't listen to him ,I'd rather listen to an actual scientist 🙄
Better sleep ≠ 8 hours of sleep
That is one of the biggest lies we are fed. The quantity of sleep you need is entirely unique to yourself, the amount of work you do, the natural state you are in etc.
If you *actually* need it, by all means, sleep for 8 hours a day, but do not take it as an excuse to laziness. Excess amounts of sleep than what you actually need is in fact, detrimental. People live long, fruitful, productive lives with anywhere betweeen 4-6 hours of sleep everyday for years, because that is the only sleep they really need, and any excess cravings of the body, they identify as laziness and take action.
Yup, Mathew Walker is wrong here. His book is simply full of s... and not science.
@@ayushthumbarathy3961 You work 18-20 hours and sleep 4-6 hours, amd your body will hate you
@@ayushthumbarathy3961 You haven't read his book then.
I'm halfway through Mathew Walker's "Why We Sleep" book and I'm glad to see a video of him when I first typed sleep WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOW!
Thanks for sharing such valuable insights!