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
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.
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
I’m 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, I’m 23 and since like 1 year, I don’t 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 I’m off to sleep! Goodnight y’all 😴
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
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
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.
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
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 :)
I never really had a problem with sleeping or falling asleep, but recently I started reading a book in my bed right before going to sleep. I just read until I start getting sleepy. Even if I'm already tired, whether it's 3 or 30 pages, it's a great habbit. Reading itself is so amazing for you and this way, little by little without too much effort, you will manage to read quite a few books in a year. The best part is that after putting the book down and turning the light off, I'll fall asleep almost instantly. I won't even have time to overthink or make scenarios in my head.
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!
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...
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 I’ve seen and tried.
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.
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.🛌
@@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.
I‘ve 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!
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
Sleep is difficult for me as I’m full time university student studying piano. But so far in college your idea that “nothing good happens after 2am” has helped me know that its better to leave some “have-to assignment” for the next day in morning rather than destroying my week through one day. I think being less anxious about have-to’s as well as sleep paradoxically make us more productive. Thanks Ali for sleep video..good vibes 😀
Good luck with university 🙂 I’ve been there, I remember many sleepless night getting my Counterpoint assignments done. Fecking love counterpoint though so it was totally worth it.
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.
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.
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 I’d probably be able to either way.
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
Hi, and thanks for the video, I recently completed the questionnaire from the link in your video. It wasn't mentioned that there would be a $5 fee to release the results at the end, which took me by surprise after spending 20-25 minutes on it. I respect your content and wanted to suggest mentioning this upfront in the future for transparency. Thank you!
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.
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.
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
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)
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
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.
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Interesting. I found the exact opposite, but likely because I was taking it to fall asleep earlier than my body wanted to.
Super interesting stuff as always Ali. Thank you. There is one big reason why I don’t sleep. She’s 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.
Blue light blockers are still worth it. I don’t think it’s ever affected my sleep, but I can physically feel the strain on my eyes lift off as I put them on when I’m working late at night
9:36 This sounds like nothing, but I’ve actively tried to not stress about sleep. And I feel like it has helped. Like, take this scenario. “Oh no it’s 12am already, but I’m not tired, and I want to watch that video.” But then I’ve forced my self to try and sleep. But I’ve 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, I’ve 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 can’t 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.
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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 ! To everyone who sleeps a lot or never feel rested enough, beside the traditional blood check prescribed by doctors, have you tried seing a sleep doctor and done a polysomnography ? I used to never be able to sleep enough and turns out I have Periodic Limb Movement Disorder (similar to restless legs but only during the night) because of which my sleep had a bad quality (many micro wake-ups, even though I didn't perceive them) -> even though I slept many many hours it never seemed to be enough. I feel much better now. Thought I would share because at that time nobody recommended me to go see a sleep doctor (my family doctor did'nt think about it), the only one who recommended it to me was my grandfather, who had read an article about sleep doctors in the newspapers. Thanks to him I feel much better (it's been 8 years) ❤ Hope it helps and can help change some people's daily life, just as it did for me. 🙏🏻
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 :)
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.
I’m a snorer and I Just tried using nose strips for the first time the other day and although they don’t necessarily change my duration of sleep, the quality of my sleep has greatly improved
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 had sleep issues for more than 30 years. When I finally just started eating very healthy, prioritizing vegetables, fruits, salmon, meat, seaweed, legumes, etc... is when I truly started to sleep well every night. It is very rare that I don't feel rested, and that's always because I set myself up to not have enough time to sleep or a kid woke me up in the night because they were sick. I used to need to be in bed for 9 or 10 hours to have a shot of getting enough sleep. Now all I need is 7, and I feel better than I ever have. People really underestimate the role good nutrition plays in things like sleep.
I have ADHD, and I find melatonin INCREDIBLY helpful in quieting my mind so I can sleep. It's often the difference between getting to bed on time, and not being able to sleep until hours later. Just as the duration of sleep is not one size fits all, there are exceptions to some of these myths.
Fellow attention deficit here. I have to say that Adderall actually made sleep so much better for me. I still struggle with sleep, but since I started on it almost 3 years ago the difference between having 11-12 hours OR MORE and still not feeling rested and getting 5-9 hours and feeling pretty good is massive. I have one or two days in my history where I sleep for 25 hours uninterrupted and it was awful to lose all that time. Now I have days where I never go beyond 12, and those days are maybe once every other month or so. Just food for thought. Not everyone is the same, and not everyone will respond well to Adderall.
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 find that taking plant-based and melatonin pills before going to bed really helps me. I have huge troubles falling asleep and will toss and turn for hours, but with the melatonin I usually fall asleep in 30 minutes to 1 hour, which is really, really helpful to me.
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.
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 I’ll 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 don’t 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 don’t even remember what station it was that I listened to. XD
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
I go to bed when tired and sleep till I wake. Haven’t 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?
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.
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 😅
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
I used to sleep for over 9 hours daily otherwise I'll feel tired and found it hard to concentrate. I found we can rewire our brain and be ok with sleeping less. Now I'm sleeping 7 hours. I know it can be too much for some people, but small progress is progress. Everyone can achieve this as long as their are aware and wanting to change.
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.😇
I’ve been experimenting with melatonin and concluded that: 1. Lower doses work much better than higher doses 2. When I use it per need it doesn’t really help me fall asleep (maybe even makes it harder to sleep). It does, however help regulate my sleep.
I struggle with sleep due to my ADHD, I simple try to learn when my body sends me signals that I’m getting tired and then I know it’s time to settle down, sometimes it’s really early, sometimes it’s too late. I just roll with what my body is telling me 😅
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.
MashAllah Ali you are doing Very well👍❤️🇵🇰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 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.
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.
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.
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 🙂
I'm part of the 3% of night shift workers that don't feel any of these effects. I always have energy (without coffee) I never feel tired - I do require 8 hours - I go to sleep when the sun comes up - I'm not stressed (full head of hair, clear skin, the works) - I have zero health issues, I have physical, every 6 months. - My cicadian rhythm is reversed, I get tired in the day, energized at night. - I' am active, exercise and lift weights. AMA.
I’ve been on nights for 2 years now and I’m the same way. Go to the gym every morning after work, not stressed, happy, clear skin, haven’t been sick in 3 years.
I work nights. Most times, I am fine. The only thing that screws me up is the standard things like being woken up, going to bed at the wrong time, etc.
I had problems with sleeping for two years I think. It was that if I sleep early I would wake up after three or four hours and not be able to sleep again until the next day. I tried all the natural ways and it didn't help. It wasn't a problem with falling asleep it was with sleeping enough hours. I was not sure if it caused or was caused by anxeity. I tried antihistamins but it would only make me dizzy the next day. Melatonin actually helped me and I don't take it all the time. Only when the sleeping gets messy so I try to break the cycle of bad sleep and back to normal sleeping hours. And I know it doesn't do the same for everyone but I tried it and it helped, without side effects :)
Agreed. Melatonin didn't help me go to sleep faster, but it did stop me from snapping awake at 3 am. It also made my dreams more specific (rather than hazy concepts of ideas happening, it was clear who what and where things were happening. )
The most effective technique that always gives me the best quality, and the right amount, of sleep is to never use an alarm clock and allow myself to wake up naturally. When I wake up naturally, feeling refreshed, I know I've had sufficient sleep and I am energised for the day ahead.
this is great when you don't have school and work to do. are you by any chance retired or work from home? cause i need to be at my uni by 9:15 M-Th. there is no way i will naturally wake up in time :( any suggestions?
@@yourfavoritebubbe7444 this is going to sound crazy and it might not work for you, but it’s worked for me. You need to vividly imagine the moment you want to wake up before falling asleep. Imagine the time that your alarm would go off and consider what you need to do in the morning as you’re dozing off. I did this during law school when I would have to wake up super early to finish papers that I had procrastinated too long on 😅😅. Seriously though this is what I do and I haven’t used an alarm in years. If you want to test this just set your alarm about five minutes later than you normally would and see if you get up before your alarm. Try to get as close as you can to the time you want to wake up. Eventually you can take the leap of faith and just stop using them and wake up in peace!
You are ABSOLUTELY right! I’m on CPAP and have really made an effort to get good sleep. I’ve learned the hard way that you must let the body decide how much sleep it needs. An alarm clock is anathema to the body’s decision. If you use an alarm clock go to sleep earlier until you dont.
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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.
Huge tip for Sleep, Magnesium Glycinate, 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, and i never sleep with my mouth open, its crazy effective, just from this simple change my quality of sleep is significantly improved, and I always feel well rested whether I get 6 hours of sleep or 10 hours
Do not take 500mg. depending on the brand, you could be taking ~75mg of magnesium, or an actual 500mg. I'm not saying your dosage is wrong, but i've found that my brand of 500mg magnesium glycinate (Innate vitality) probably does not actually have 500mg despite being labeled as such. Turns out there is not much regulation on supplements, feels like they can write anything they want on it...
When I was on the standard American diet, I slept for 8 hours or more and felt exhausted. However, When I went vegan I’d sleep for four to five hours and felt rested but was worried I wasn’t getting enough sleep. I only realized this in retrospect. So, Thanks for the good news:)
whenever i am struggling to get to sleep i listen to asmr. i’d find someone you like, since all asmr is different, and some people i can’t listen to and feel relaxed. it’s really helped me
I’m a side sleeper but I find that laying face up helps me doze off quicker. I’m a developer and I often have to solve problems so it’s like studying for a test for hours, eventually you get sleepy. I really believe if you don’t “use” your brain in some way, I think you will have a hard time sleeping. Also social media consumption isn’t “using” your brain.
@@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 .
Sunrise alarm clock changed everything for me, by far the best thing that helped me is sleeping at the same time and waking up at the same time. No caffeine and to help sleep I just focus on my sleep and parts of my body till I become drowsy.
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 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
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. 😂 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.
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 😂), I wake up almost instantly because I'm excited to get going.
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 shouldn’t think about and end up being enable to sleep :/
My father used to tell me that I would sleep better (thus waking up naturally earlier) if I have 1h30-2h sleep before midnight. I actually feel it applies well to my case as my best night sleeps indeed start around 10:30 PM to ~6h30 AM. Any thoughts ?
I find a really neat correlation between autistic/ADHD people and neurotypical people and their relationship with melatonin. So it was REALLY interesting to hear you say that the one study where it reduced the time to fall asleep by ~30 mins was in autistic children. I find melatonin works really well for me, and I was recently diagnosed with autism and ADHD in the last handful of years. And exploring and talking to other people who are neurodivergent like that with those "overactive minds", it apparently makes a big difference. But in neurotypical people, I often hear that they feel nothing, it "does nothing", etc. Not that it matters, just a super interesting pattern that I'd like to know how other people reading this felt/responded to melatonin and whether they were -divergent, or -typical!
i think its really interesting that its kinda like the opposite of caffeine every neurotypical i meet praises caffeine for giving them energy but i feel jack shit when i drink coffee never tried melatonin though, might try it soon to see what happens
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
Nice video, I laugh so much when Ali said "Did you wake up naturally in the morning [...]". I have 2 young kids and working 100%, I cannot remember the last time I woke up by myself ;-p
😂😂😂😂, how can you be so dumb, there is nothing like " delayed sleep syndrome ". It's just our habits that make our routine. Don't mind my words, stay healthy stay fit 💙💙💙
@@YasH-hp6psLmao bro what “I am going to insult your intelligence now, but stay positive ;)” People these days are obsessed with being “diagnosed” for every little problem though.
Actually, it’s a circadian rhythm “disorder”….opposite of those like me with Delayed syndrome, people who go to bed at 8pm and get up at 4am have Advanced Sleep Phase Syndrome. Look it up! It has nothing to do with habits; I tried throughout my entire life to change my sleep cycle-unsuccessfully.
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.
If you use sleep apps it may be better to check your score in the evening to prevent the placebo effect. Then you can also assess how you performed throughout the day in relation to your score
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📖 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 can’t wake up without an alarm. Without an alarm I’ll just sleep like 12 hours. Unfortunately never have the time for that really
I’m 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.
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 🙃
@@mordaeu1411 if I wake up early I feel sleepy the moment I wake up
I’m 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, I’m 23 and since like 1 year, I don’t 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 I’m off to sleep! Goodnight y’all 😴
As you get older studies also show that you need less sleep. children and teenagers need much more sleep than they are usually getting!
I’m 15, it’s 852 right now am I’m about to go to bed and read then go to sleep hopefully I can feel like you as this is my normal schedule
I wonder how many people are watching this at 3am, unable to sleep...
*Raises hand*😂
@@nadamada8328 2am here. Sleep time become random these days..
These seven myths can certainly be damaging. We appreciate Ali for his clarification on what should be done to get proper sleep.
SUS
SUS🤨
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
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
Don’t understand (7)
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 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
I never really had a problem with sleeping or falling asleep, but recently I started reading a book in my bed right before going to sleep. I just read until I start getting sleepy. Even if I'm already tired, whether it's 3 or 30 pages, it's a great habbit. Reading itself is so amazing for you and this way, little by little without too much effort, you will manage to read quite a few books in a year. The best part is that after putting the book down and turning the light off, I'll fall asleep almost instantly. I won't even have time to overthink or make scenarios in my head.
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 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 ✋️✋️
Nope the longer the better
I swear SAME.
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 I’ve seen and tried.
I can’t 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??
That’s literally intermitent fasting
@@rebekahlucas9835 I don’t get that hungry during lunch time. If I do eat, I get sluggish and sleepy at work
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.
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.🛌
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?
I‘ve 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?
Sleep is difficult for me as I’m full time university student studying piano. But so far in college your idea that “nothing good happens after 2am” has helped me know that its better to leave some “have-to assignment” for the next day in morning rather than destroying my week through one day. I think being less anxious about have-to’s as well as sleep paradoxically make us more productive. Thanks Ali for sleep video..good vibes 😀
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 🙂 I’ve 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.
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 I’d 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
Hi, and thanks for the video,
I recently completed the questionnaire from the link in your video. It wasn't mentioned that there would be a $5 fee to release the results at the end, which took me by surprise after spending 20-25 minutes on it.
I respect your content and wanted to suggest mentioning this upfront in the future for transparency.
Thank you!
I can't believe you got the chance to interview Prof Russell Foster! He's fantastic. Really enjoyed his most recent book Lifetime☺
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 🥶
where are you guys from???The Sahara??
If my room is above ten I consider I’m doing well m it’s winter where I am! Can’t wait for summer, I’m sure it will be much easier to sleep.
@@hetedeleambacht6608 lmao
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)
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
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.
Super interesting stuff as always Ali. Thank you.
There is one big reason why I don’t sleep. She’s 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.
Blue light blockers are still worth it. I don’t think it’s ever affected my sleep, but I can physically feel the strain on my eyes lift off as I put them on when I’m working late at night
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.
Im tired 7 days a week with awful insomnia. This has been very helpful for me
9:36 This sounds like nothing, but I’ve actively tried to not stress about sleep. And I feel like it has helped. Like, take this scenario. “Oh no it’s 12am already, but I’m not tired, and I want to watch that video.” But then I’ve forced my self to try and sleep. But I’ve 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, I’ve 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 can’t 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.
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 ✝🌅
Now faith is the substance of things hoped for, the evidence of things not seen. Hebrews 11:1 ✝🌅
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 ✝🌅
@@MiriadLamentations1 bruh
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 ! To everyone who sleeps a lot or never feel rested enough, beside the traditional blood check prescribed by doctors, have you tried seing a sleep doctor and done a polysomnography ? I used to never be able to sleep enough and turns out I have Periodic Limb Movement Disorder (similar to restless legs but only during the night) because of which my sleep had a bad quality (many micro wake-ups, even though I didn't perceive them) -> even though I slept many many hours it never seemed to be enough. I feel much better now. Thought I would share because at that time nobody recommended me to go see a sleep doctor (my family doctor did'nt think about it), the only one who recommended it to me was my grandfather, who had read an article about sleep doctors in the newspapers. Thanks to him I feel much better (it's been 8 years) ❤ Hope it helps and can help change some people's daily life, just as it did for me. 🙏🏻
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 :)
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.
I’m a snorer and I Just tried using nose strips for the first time the other day and although they don’t necessarily change my duration of sleep, the quality of my sleep has greatly improved
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 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 had sleep issues for more than 30 years. When I finally just started eating very healthy, prioritizing vegetables, fruits, salmon, meat, seaweed, legumes, etc... is when I truly started to sleep well every night. It is very rare that I don't feel rested, and that's always because I set myself up to not have enough time to sleep or a kid woke me up in the night because they were sick. I used to need to be in bed for 9 or 10 hours to have a shot of getting enough sleep. Now all I need is 7, and I feel better than I ever have.
People really underestimate the role good nutrition plays in things like sleep.
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!
This is such an important topic, Ali. Thanks for your resourceful insights!
I have ADHD, and I find melatonin INCREDIBLY helpful in quieting my mind so I can sleep. It's often the difference between getting to bed on time, and not being able to sleep until hours later.
Just as the duration of sleep is not one size fits all, there are exceptions to some of these myths.
Shit, maybe I have ADD because it's hard to focus and melatonin helps me sleep earlier and a bit better.
Fellow attention deficit here. I have to say that Adderall actually made sleep so much better for me.
I still struggle with sleep, but since I started on it almost 3 years ago the difference between having 11-12 hours OR MORE and still not feeling rested and getting 5-9 hours and feeling pretty good is massive. I have one or two days in my history where I sleep for 25 hours uninterrupted and it was awful to lose all that time. Now I have days where I never go beyond 12, and those days are maybe once every other month or so.
Just food for thought. Not everyone is the same, and not everyone will respond well to Adderall.
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 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 find that taking plant-based and melatonin pills before going to bed really helps me. I have huge troubles falling asleep and will toss and turn for hours, but with the melatonin I usually fall asleep in 30 minutes to 1 hour, which is really, really helpful to me.
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.
Watching this at 1am when I can’t sleep. Brilliant 🤷🏻♀️
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 I’ll 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 don’t 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 don’t even remember what station it was that I listened to. XD
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
I go to bed when tired and sleep till I wake. Haven’t 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, that’s 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.
+
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 😅
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
thanks for the video. The advice are so relevant and reliable ! Have an expert with you in the video is so good
I used to sleep for over 9 hours daily otherwise I'll feel tired and found it hard to concentrate. I found we can rewire our brain and be ok with sleeping less. Now I'm sleeping 7 hours. I know it can be too much for some people, but small progress is progress. Everyone can achieve this as long as their are aware and wanting to change.
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.
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.😇
I’ve been experimenting with melatonin and concluded that:
1. Lower doses work much better than higher doses
2. When I use it per need it doesn’t really help me fall asleep (maybe even makes it harder to sleep). It does, however help regulate my sleep.
Maybe the reason you're finding it harder to fall asleep when you use it per need is because your anxious or worried about your sleep :) ?
@@Lasseroosevelt well that is true
Melatonin is shit for your body
@@benni3812 yeah it made me feel depressed so I stopped
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 😊
I struggle with sleep due to my ADHD, I simple try to learn when my body sends me signals that I’m getting tired and then I know it’s time to settle down, sometimes it’s really early, sometimes it’s too late. I just roll with what my body is telling me 😅
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.
MashAllah Ali you are doing Very well👍❤️🇵🇰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 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.
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.
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.
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 🙂
Hi Ali! I love how you still combine your medical knowledge from Cambridge and apply them into these videos. Nice Cambridge shirt by the way😂
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!
I'm part of the 3% of night shift workers that don't feel any of these effects. I always have energy (without coffee) I never feel tired
- I do require 8 hours
- I go to sleep when the sun comes up
- I'm not stressed (full head of hair, clear skin, the works)
- I have zero health issues, I have physical, every 6 months.
- My cicadian rhythm is reversed, I get tired in the day, energized at night.
- I' am active, exercise and lift weights.
AMA.
I’ve been on nights for 2 years now and I’m the same way. Go to the gym every morning after work, not stressed, happy, clear skin, haven’t been sick in 3 years.
How are you so chad
Have you always been active at night, or did you develop it?
Thanks for having quirks that help you fill an unpopular but important niche~
I work nights. Most times, I am fine. The only thing that screws me up is the standard things like being woken up, going to bed at the wrong time, etc.
Great value content, putting it into practice we have a substantial improvement in our daily tiredness
I had problems with sleeping for two years I think. It was that if I sleep early I would wake up after three or four hours and not be able to sleep again until the next day. I tried all the natural ways and it didn't help. It wasn't a problem with falling asleep it was with sleeping enough hours. I was not sure if it caused or was caused by anxeity. I tried antihistamins but it would only make me dizzy the next day. Melatonin actually helped me and I don't take it all the time. Only when the sleeping gets messy so I try to break the cycle of bad sleep and back to normal sleeping hours. And I know it doesn't do the same for everyone but I tried it and it helped, without side effects :)
Agreed. Melatonin didn't help me go to sleep faster, but it did stop me from snapping awake at 3 am.
It also made my dreams more specific (rather than hazy concepts of ideas happening, it was clear who what and where things were happening. )
did you feel tired when you went to bed early?
The most effective technique that always gives me the best quality, and the right amount, of sleep is to never use an alarm clock and allow myself to wake up naturally. When I wake up naturally, feeling refreshed, I know I've had sufficient sleep and I am energised for the day ahead.
this is great when you don't have school and work to do. are you by any chance retired or work from home? cause i need to be at my uni by 9:15 M-Th. there is no way i will naturally wake up in time :( any suggestions?
@@yourfavoritebubbe7444 this is going to sound crazy and it might not work for you, but it’s worked for me. You need to vividly imagine the moment you want to wake up before falling asleep. Imagine the time that your alarm would go off and consider what you need to do in the morning as you’re dozing off.
I did this during law school when I would have to wake up super early to finish papers that I had procrastinated too long on 😅😅. Seriously though this is what I do and I haven’t used an alarm in years.
If you want to test this just set your alarm about five minutes later than you normally would and see if you get up before your alarm. Try to get as close as you can to the time you want to wake up. Eventually you can take the leap of faith and just stop using them and wake up in peace!
You are ABSOLUTELY right! I’m on CPAP and have really made an effort to get good sleep. I’ve learned the hard way that you must let the body decide how much sleep it needs. An alarm clock is anathema to the body’s decision. If you use an alarm clock go to sleep earlier until you dont.
I have to set an alarm to wake up at 4am for work. No way could I wake naturally.
Impossible when you have work at 7
Sunlight Exposure as soon as I wake up is all it took to fix my sleep cycle
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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.
Huge tip for Sleep, Magnesium Glycinate, 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, and i never sleep with my mouth open, its crazy effective, just from this simple change my quality of sleep is significantly improved, and I always feel well rested whether I get 6 hours of sleep or 10 hours
what brand do you use? i’ve recently bought magnesium glycinate but haven’t seen any sleep benefits.
Way too much dude
Do not take 500mg. depending on the brand, you could be taking ~75mg of magnesium, or an actual 500mg. I'm not saying your dosage is wrong, but i've found that my brand of 500mg magnesium glycinate (Innate vitality) probably does not actually have 500mg despite being labeled as such. Turns out there is not much regulation on supplements, feels like they can write anything they want on it...
Also some research has suggested that 400mg is the max recommended for men
@@christianromo599 no creas todo lo que dicen
Love to see how you and your videos have grown, love the editing here . MashaAllah
When I was on the standard American diet, I slept for 8 hours or more and felt exhausted.
However, When I went vegan I’d sleep for four to five hours and felt rested but was worried I wasn’t getting enough sleep.
I only realized this in retrospect.
So, Thanks for the good news:)
whenever i am struggling to get to sleep i listen to asmr. i’d find someone you like, since all asmr is different, and some people i can’t listen to and feel relaxed. it’s really helped me
I’m a side sleeper but I find that laying face up helps me doze off quicker. I’m a developer and I often have to solve problems so it’s like studying for a test for hours, eventually you get sleepy. I really believe if you don’t “use” your brain in some way, I think you will have a hard time sleeping. Also social media consumption isn’t “using” your brain.
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 .
Waking up by lights, without alarm. It helped me get out of bed easier
I love sleeping, i have been training for very long time..now i can sleep easily even with my eyes close
🤣
Sunrise alarm clock changed everything for me, by far the best thing that helped me is sleeping at the same time and waking up at the same time.
No caffeine and to help sleep I just focus on my sleep and parts of my body till I become drowsy.
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 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
Thanks for this Ali! Sleep is super important
How much you sleep doesn't matter. Whom you sleep with matters.
😂😂
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. 😂
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.
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 😂), I wake up almost instantly because I'm excited to get going.
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 shouldn’t think about and end up being enable to sleep :/
My father used to tell me that I would sleep better (thus waking up naturally earlier) if I have 1h30-2h sleep before midnight. I actually feel it applies well to my case as my best night sleeps indeed start around 10:30 PM to ~6h30 AM. Any thoughts ?
I find a really neat correlation between autistic/ADHD people and neurotypical people and their relationship with melatonin. So it was REALLY interesting to hear you say that the one study where it reduced the time to fall asleep by ~30 mins was in autistic children.
I find melatonin works really well for me, and I was recently diagnosed with autism and ADHD in the last handful of years. And exploring and talking to other people who are neurodivergent like that with those "overactive minds", it apparently makes a big difference. But in neurotypical people, I often hear that they feel nothing, it "does nothing", etc.
Not that it matters, just a super interesting pattern that I'd like to know how other people reading this felt/responded to melatonin and whether they were -divergent, or -typical!
i think its really interesting that its kinda like the opposite of caffeine
every neurotypical i meet praises caffeine for giving them energy but i feel jack shit when i drink coffee
never tried melatonin though, might try it soon to see what happens
Im AuDHD as well and i felt like i didn't really notice a difference in my sleep when i took melatonin but yea idk
My friend is autistic and melatonin doesn't work for him
Informative video debunking common sleep myths. The explanations were clear and made me reconsider some of my habits. Appreciate the practical tips.
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
Nice video, I laugh so much when Ali said "Did you wake up naturally in the morning [...]". I have 2 young kids and working 100%, I cannot remember the last time I woke up by myself ;-p
I was diagnosed with Delayed Sleep Phase syndrome. I typically sleep from 2AM-10AM…it works for me!
😂😂😂😂, how can you be so dumb, there is nothing like " delayed sleep syndrome ".
It's just our habits that make our routine.
Don't mind my words, stay healthy stay fit 💙💙💙
@@YasH-hp6psLmao bro what
“I am going to insult your intelligence now, but stay positive ;)”
People these days are obsessed with being “diagnosed” for every little problem though.
Waittt what? How's that an actual thing?
Actually, it’s a circadian rhythm “disorder”….opposite of those like me with Delayed syndrome, people who go to bed at 8pm and get up at 4am have Advanced Sleep Phase Syndrome. Look it up! It has nothing to do with habits; I tried throughout my entire life to change my sleep cycle-unsuccessfully.
I sleep from 6pm-3am and I love it.
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.
If you use sleep apps it may be better to check your score in the evening to prevent the placebo effect. Then you can also assess how you performed throughout the day in relation to your score
I really wanted this video at this point in my life.