How To Get The BEST SLEEP of Your Life & LIVE LONGER In The Process! | Dr. Mark Hyman
ฝัง
- เผยแพร่เมื่อ 18 พ.ค. 2023
- Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks 👉 bit.ly/IncreaseHealthspan
Not only does poor sleep make you less productive and uncomfortably tired, but it can also wreak havoc on your hormones and health. Yet so many patients tell me they often find themselves awake between 1:00 am and 4:00 am. There are many factors that can contribute to sleep issues, but the two most common culprits threatening your sleep-wake cycles are unregulated blood sugar levels (or poor nutrition status) and chronic stress.
In today’s episode of my series I’m calling Health Bites, I talk all about sleep and my top tips for what you can do to stay asleep and sleep more deeply.
This episode is brought to you by Rupa Health and Pique.
Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.
Right now you can take advantage of Pique’s limited-time special offer on your first month's supply of Sun Goddess Matcha. Just head over to piquelife.com/farmacy for 15% off plus free shipping on your first month’s supply. - บันเทิง
I am now getting a very goodnight sleep and here's my story : it's been a month since I stopped drinking coffee or any caffeinated drinks + stopped eating sugary foods/snacks, also stopped worrying about how much sleep I will get.. meaning, I don't go to bed if I am not sleepy, so even if I get about 5 hours of sleep, it still a quality one(because again I did not feel stress or worried getting to bed) . Additionally, If I only got about 5 hours of sleep on Monday night, by Tuesday night I would be very very sleepy early and get to bed early. I end up getting about 8 hours of sleep for a Tuesday night. DO NOT STRESS ABOUT YOUR SLEEP. That is the key to start fixing your sleep pattern. (SORRY ENGLISH IS NOT MY MOTHER TOUNGE)
Thank you! Excellent! So glad you were able to implement all of those changes.
I’ll try the same. I think I need to stop caffeine, sugary drinks and candy etc. And not count my hours of sleep’ 😊
@@MarthaMyDear6 What really has the biggest impact for me is not worrying about my sleep. If I get about 4 or 5 hours of sleep that night so be it.. because I know the following night I will be able to get a goodnight sleep since I had a short one from the prior night. And yes caffeine moderation or stopping it at all would help a lot
My kids called me sleepy old mom. I’ve been sleep deprived my whole life.
You can only sleep well when you have peace in your life. You also need to be in a blacked out room and have no sound. Silicon Ear plugs are actually very effective
I can sleep anywhere anytime. But it’s never enough.
@Shaylas Thank you so much. Now I became hopeful after reading your story. I will do exactly what you did. My insomnia is devastating. Thank you for sharing these tips. ❤❤ Is there anything else (other than vt D) that also helped you to overcome insomnia?
@@Stuart.Branson.What about people who are petrified of the dark and being in a dark quiet room causes you to have an anxiety attack. It's hard to sleep when your hearts pounding so loud you can hear it in your ears.
Insulin resistance and high cortisol are triggers for nervous tension, stress, and anxiety. The tips shared are helpful in reducing high stress ~
Sugar and starch increases cortisol
chronic stress boost cortisol
Undereating increases cortisol and stress hormone
Too much screen time increases cortisol it does not relax the nervous system but boosts adrenaline
Avoid caffeine and alcohol
20 min morning sunlight keeps circadian rhythm in balance and regulates sleep/wake cycle
Totally relate to this video---being a nurse. Hospitals need to realize that they would get better productivity and have less errors and better patient care if staff weren't scheduled on these crazy rotating shifts. Totally ruined my health. Thank you for promoting this video on something as basic as sleep, something our society feels is wasting valuable time.
100٪ 👍👍
Who is going to take care of patients during the night if there are not 11 pm to 7 am shifts?
OK
@@annemccarron2281You are 😃
@@annemccarron2281 Yes, I am thinking of that, too. I wonder what ideas sleep scientists have. Not only nurses but policemen, guards, etc.
I can't sleep because my mind is always thinking!
A trick that has helped me stop my thoughts from keeping my mind active while trying to sleep: Visualize a number, (any font, any color) pick it and stay with what you pick. Keep looking at it in your mind. If a thought begins to take your attention, go back to your number and gaze at it again. Usually your mind gets bored and you begin to fall asleep. Hope this helps 🙏
Mark Hyman for director of the FDA for the next administration!💖🙏
Never, all they care about is profits, not health.
@@nomoniker7917.... the governments better wake up to the fact that billions now are rejecting these swinging doors between pharma and our agencies, drug reps and Drs offices, drug commercials that say "tell your Dr about" something that sounds absolutely horrible, set to pretty pictures.
Drugs that cause other diseases that you have to take other drugs for those diseases that cause.... And on and on.
That would never happen. They would lose to much money
@nomoniker7917 I dunno. In the last video, he was praising the Rockefeller Foundation....
@@Wayniesgirl WHAT? I didn't see that😬 I didn't hear that one .... Are you kidding?
Rockefeller Foundation RESET the Table...please look that up.
Dr. Daniel, The Sleep Coach says to stop WORRYING about SLEEP, what supplements to take and what to do to make ourselves sleep! He says that creates anxiety which will cause us to NOT sleep! When I stopped worrying so much, it really helped! Not 100%, but much better.
Worrying about sleeping was the BIG one for me. Once you work through this, your sleep will become more consistent and you won't worry if it takes a bit longer to get to sleep on some of those evenings because of a heavy evening meal or some other reason that could affect your sleep. An active brain which has you thinking about important or emotional stuff is also a big negative. Ashwaghanda helped me get through this. It is not recommended to take this for an extended period of time, and some people will be affected more by this than others. Too much can become an issue. Do your research on potential side effects, and consider talking to your doctor about this. There are different methods used to extract the important ingredients and one type might work better for you than another. I tapered off after 3 months and was able to continue my sleep habits without the cortisol problem I initially had. Consider starting with a smaller than recommended dose to see how it affects you. I only needed 1/2 the recommended dose. During stressful times, I would add it back into my regimen for a short time again, eventually tapering off again. An additional supplement that helped me was a small amount of iodine. I believe it helped solidify my circadian rhythm and helped my system to better regulate body temperature. Definitely pass this through your doctor as well. Searches on iodine suggest that it should be taken with selenium. May God watch over you as you search for better sleep.
Dovetails w what Im growing into. Do the breathing, meditation, art & literature in late afternoons not the big 'spiritual' morning effort. Ashwaganda & good magnesium = game changer for me. Sunlight within first hour of getting up helps too🎉
Ashwaganda helped for a short while then it turned more like a placebo ! I doubled the dose n nothing . Maybe I should change the brand .
I took magnesium before bed and I am up watching this @2:16
I haven't slept for more than a couple of hours a night for over the last two years due to cervical spondylosis, I can't lie down without discomfort. Unfortunately, I sleep on my stomach can't sleep any other way, I normally avoid these type of videos as it's scary listening to the side effects of not sleeping . Enjoy Dr Hyman's pod casts on general health though.
So sorry that you are going through this. Hope things improve soon and you feel better. ❤
I am a firm believer that proper handling of the amount of needed sleep is vital for living healthy.
ABSOLUTELY TRUE
Hello, are you there?
So sad that too few are. Spreading the truth doesn't even help, so seems?
Rotating shifts should be against the law. There is no way to compensate anyone for rotating shifts. Regular late tours are healthier than rotation.
@@Jean-ni6of Yeah, wasn't there an old saying, "early to bed & early to rise keeps you happy, healthy & wise". Then too, given our make up compared to good ol' wildlife, we are meant to be diurnal. Better than dying in a urinal, eh!
Can You please write the 4 subliments? Can only here to of Them Magnisium and Melatonin but not the other two?
BINGO! I NEEDED TO HEAR THIS VIDEO. I hardly ever get an 8 hour sleep unless i take some benzos. I would love a regular 8 hour sleep instead of a 3-4 hour sleep which makes me feel sluggish all day
Grief has been my problem since my wife of 13 yrs passed on 8 1 23
I too have grief,.. depression.
I don't really sleep anymore,.. I go days without. Have you been able to sleep?
@@klanderkal no after 8 mths since my wife of 13 yrs passed on 8 1 23 :(.. almost got on ssri n didnt because of withdraws, took otc sleep aids to the point they didnt work - still forcing myself with just melatonin to get back to sleeping on my own again - sominex on bad nights, but tolerance builds quick, avg 3 - 5 hrs if lucky at least twice a week no sleep, aim for 10 hrs, body rest relaxed sleep is mostly my sleep, but refuse to take antidepressants n be hooked on pharma for life... lost weight since, 165 to 143 but think im better than last month, slowly
just lost my job and girlfriend a month ago and my stress level has never been higher.
i was on a terrible sleep schedule. bed by 4-5am and waking up around noon. i was bartending for a job...
anyways, ive been having trouble adjusting my schedule now. i want to but often i am in bed by 1-2am and i end up laying there for hours anyways. it doesnt seem how tired i am during the day, i can get 3-4 hours of sleep and be exhausted the entire day, then when its time for bed my mind is just racing and i cant relax. i take melatonin but it doesnt do much.
im hoping once i get a new job my stress levels will drop off and i can sleep well again one of these nights
Thanks for updating
Magnesium L-Threonate 2x a day works for me. I’m 68, very hyperactive ADHD, have had 4 TBIs (head injuries, ages 1 - 27, so I never knew normal).
•My brain voltage was 6 SD above the mean in 8 areas. Too much! No wonder I had trouble sleeping.
•After 3 days on Magnesium L-Threonate, I started falling asleep about 11 - 12, and wake up without an alarm clock at 07:30.
•It’s been about 7 months, and I can rely on my ability to sleep.
•I hope it could help others too.
Thank You will give it a shot, I have Always had sleep problems for many many years.
Thanks a lot for your info. I normally don't have any issues with sleep(although I am in college and sometimes my sleep schedule gets disturbed too) but I will try to pass the information given by you to anyone who is suffering from the same.
Thank you so much Dr. Hyman
I love your recomendations. Thank you so much.❤
Thank you Dr. Hyman, wonderfully detailed info on all things sleep. You are so easy to understand and follow, I can put this info to use right away!
Thank you!
Some good info and I like it that he seems happy and he laughs and smiles a lot! He has a good aura
Thankyou Dr.Hyman 😊😊😊😊😊!
Thank you
I exercise before bed and sleep all night. Too much screen time gives me migraines and keeps me up. I'm going to start exercising in the morning and writing down my thoughts. iPhone notes is overrated anyway. Thanks!
@@inca3370 So true, you can stop traffic with neon colored paper. There’s nothing more urgent than hand delivered mail.
Why don't you listen to Dr Hyman's talk on migraines and avoid added sugar processed food etc
@@premilasureshkumar1387 Thank you, I will listen to the talk.
Thank you Dr Berg and Dr Hyman.
Thanks ❤
Thank you🙏🙏🙏❤️❤️❤️
Room temperature.....
I sleep best at 65f and light blanket.
Great tips. 😊❤❤
You need to regulate your sleep. Make your room sleep friendly comfortable temperature, darken room, and quiet. Go to bed around the same time every night and get up around the same time.Before bed don’t eat a heavy meal or drink any caffeine several hours before bed . Turn off TV, phone, computer and read 15 minutes and meditate for around 5 to 10 minutes because this will put you in a relaxed state.
So helpful, Dr. Hyman. Thank you. It’s past my bedtime!!
Valerian Root is also very good & natural
Could you let us know where to find the 10-day detox diet that you're referring to please or does anyone know specifically what it is that he's referring to... Thanks in advance
Literally me right now! It’s midnight I’ve been awake since 5am n I’m not tired… it’s so annoying
One of the best things in life is to sleep through the night without waking up. That one o’clock hour can be a bitch. Thanks for this video Dr. Hyman 😊
Thank you for making this video. I find (I am retired) when I do things during the day to physically do semi-intensive things that sleeping at night is great. When I get extremely stressed which under current times create high stress and that screws me sleeping until I can become relaxed. I know that "blue light" from tablets can be detrimental for getting into sleep cycles. Normally tonight I take melatonin and after 30 minutes sleep sleeping is immediate.
Typically recommend light therapy 10,000 lux for 15 min every morning. ESP if you live in the states with low % of sunshine. Use this for Dementia prevention and ADD/ ADHD patients too
Lux? Outside or in ? Please explain. ❤
can you explain more what is this and how it helps the brain
10,000 lux is the prescriptive brightness level of the light panel. We start using them for patients with SADD: Seasonal affective disorder aka Winter blues, back in the days... Now we have pretty good clinical results for treatment of insomnia, of course in addition to Dr Hyman's suggestions. My patients with OCD, ADD/ADHD, depression, anxiety are able to get rid of psych meds with light therapy (and Mark's stuff) . I use them for prevention for Dementia and "zapping" the jet lag after international trips.
Thank you, Dr. Hyman
Not true about Snipers. I was a sniper in the late 70's. We trained for sleep deprivation and fatigue !
The training was probably to lessen the effects of sleep deprivation. Boxers train all day long to get hit. Doesnt mean the incoming punches do zero damage.
Dr. Hyman is simply saying sleep deprivation decreases your accuracy. If you can show me a study that says sleep deprivation has NO effect on accuracy, you have discovered a profoundly inaccurate study.
I’m 90; now sleeping. Bad for years on ambient for years 10 years?
Thanks for the video. I have been taking a lot of caffeine for over 20-25 years and all of a sudden I have sleep issues.... I guess it's temporary 😅
Thank you, Doctor, for this important information. While in the Marine Corps, I once experienced four consecutive days without sleep, which I don't recommend. In my resultant hallucinations, I saw vivid colors, distinct people and I can still remember the patterns on the clothing they wore, but they weren't really there. Don't try this, sleep is a necessity. Be good to yourself.
I agree. Take care of yourself. Sleep is important. It's a necessity, not necessarily a luxury.
i have severe insomnia and dependent on meds for it- i have had three nights once of n o sleep and started hearing things as if i was in a crowded room... it was not a choice to experience this and happened when my body was detoxing heavy metals.
I sleep 8 hours but wake up wrecked ever since i did chemo almost 20 years ago.
No doctor can help. I've been to all of them
I always get up 2 or 3 times a night. Then i toss around until i fall back asleep 😴 😮😢and it always triggers a hot flash 😢
Try ASMR rain sounds to clear your thoughts, it works.
This video contained helpful info new to me, such as sugar causing sleeplessness. Woops! That may explain a lot. I want to THANK YOU for mentioning small amounts of melatonin. I do take 1 mg of melatonin every night. Every one else I know that takes it, takes 10-20 mg a night!!! Good grief, that would put me in a coma! I do worry what that is doing to their system!
Drink chamomile tea after dinner, melatonin is draining and causes brain fog.
I have tried every trick here except ashwaganda, yet still suffer severe insomnia and early morning waking in full panic/anxiety. I guess I fall into the last category mentioned in this video. 😢
I add aswaganda by pure encapsulations at night . It truly is very helpful. It is very calming and will help lower stress.I. The body 🙏🏻
sounds like sleep apnea
Valerian knocks me out for 3 days I zero have high blood pressure
I also drink valerian root tea, sleepy time tea, and chamomile tea every night. I also add melatonin when I’m really wired but I don’t like to. I exercise after my one meal a day so I think since it’s the first time my body has had anything at all, it gives me major energy and I’m up!!!!
Because i cant sleep😢, or i wake up 1 hr to every 2 or 3 hrs... my life is terrible... thank you for the info ...
I am obsessed with coffee 😩
What advice do you have for 3rd shifters?
what can cause someone to literally stop sleeping. it happened to me 15 years ago and was so bad i am now dependent on temezpapam. i have not even had a nap in 15 years. I will now be moving to the UK and it is wonderful but they do not have one of the sleep meds that has saved my life. what would make someones brain stop sleeping. i also have a swallowing disorder that developed when i was in my 20s and live in pureed food all this time.
Grief imho
How to regulate someone that takes hydrocortisone for secondary adrenal insufficiency??
AM dose 20 mg Last dose 10mg is lunchtime
Hard time staying asleep but can’t get regulated eat well mostly clean exercise but not hungry until later in day I don’t sleep well
If stomach is empty female 61 needs sleep thanks for the tips
so eating carbs before sleeping will help but what about any negative impacts on weight loss?
I am a firm believer in firm beliefs.
Wow, my FitBit was telling my sleep is rated as fair since my REM was low, then this video pops up 🙏🌸😂
I did 3 7p to 7am at the hospital for 20 years…. I was sent to a sleep doctor, but he did not understand sleep anxiety? I know that it exists, but can’t seem to find a doctor that will admit it! I did a term paper on it in my psych rotation in school in the early 90’s. I’m I wrong?
Whats the supplement that you mentioned for managing cortisol?
Is Iced Matcha Late with Oatmilk from O'k in the afternoon?
I am addicted to it.
Thank you for all the good pointers Dr. Mark!
@marietamccune84 It has caffeine in it. Is it really worth it? Sleep is huge for your health.
How can one mitigate the stressful effects of Wifi and EMF radiation when one is living in an apartment building ?
I think the only two options is to ask your neighbors to see if they could switch to ethernet or at least at night shut it off or moving somewhere where there is no wifi in close proximity. another thing to do is prayer, especially when you are anxious about something.
wear EM JEWELRY TO COUNTER THE EFFECTS
@@Converted2truth please recommend which jewellery... thanks...
@@donnysingh6389 I'm pretty sure she is joking
Don't keep electronics in your bedroom
Getting sleep is getting harder . I cant do much , for example I drink coffee only in the morning. Perhaps i need more sunlight first thing like an hour idk , eating before bed that i cant help but do 😅 . I get hungry late at night and if im not sleeping im munching . I shouldreduce SUGAR BIG TIME since he said it stresses your body . But i eat less sugar than i used to , something is missing! Maybe eat meal at the same every day is the key 🤷♂️ plus a lot of sun at the am .
Hope there is no serious underlying issue
btw doesnt dr hayman resemble jon stewart ?
what is the best foods for magnesium ?? suppliments are not all that, might get 20% out of those. that's it, would like eating the food best.
Cortisol Managet actually made me hyper and kept me from sleeping, even if I only took 1/2 tablet.
Ashwaganda also seems to make me alert and keep me from sleeping. I have Thyroid disease (low thyroid) and have read many sources that say that you should NOT take Ashwaganda if you have Thyroid disease. My doctor insists that this is completely wrong. What can I do? Based on my responses to these these treatments, I had to stop taking them.
ha - this video put me to SLEEP - even on 2x speed.
I’m on my menstrual cycle and it’s making my blood sugars rise and fall quickly
I eat pretty clean with Keto. I have no stress. Retired and love life with very little stress. Since peri menopause I wait up several times especially between 1-4. The weird thing is that I am never tired during the day. I can get 4 hours sleep some nights and I do fine and feel fine. Never tired in the afternoon and no naps. I just seem like I can never get a full nights sleep and my Garmin says it's rarely deep sleep. When I worked I did fine too. Now in menopause and still no sleep.
Maybe check with your gynaecologist your hormone levels, could be your progesterone levels are lower than they used to be. Natural progesterone pills are available and they do wonders on women's sleep quality.
@@inefabilis12 thank you so much!
Absolutely Ditto for me!!! No matter what time I go to bed, I only sleep 3 hours straight: If I go to bed at 10PM, I wake up at 1AM If I go to sleep at 12AM, I automatically wake up at 3AM. This has been going on since I've been 40, just turned 60, but the curious thing is that I operate fine during the day with only 3 hours of sleep!!! I am never tired during the day even with a very active lifestyle!!!
@@claireoconor7986 Yes, same for me including the 40 age. I did triathlons in my 40's and 50's so I was exercising every morning for sometime hours and still didn't sleep through the night. I tried bioidentical progesterone which helped but the cost was over the moon and insurance would not pay for it.
Get a good check up. Chances are good that something is low: hormones, Vit D, Magnesium, etc. It’s not normal to be sleep deprived. Eventually your body wears out.
Is ashwagandha OK to take along with 1 sleeping pill?
Yeah, cortisol….good points
What was the diet he mentioned to loose weight?
Career job loss in October, Extreme stress, insomnia, anxiety, grief, depression.
I go 2-3 days a week without sleep. If I get 1-2 hrs a night im lucky. .... i don't enjoy life anymore.
I developed insomnia in Feb when taking the antibiotic Rifaximin. Now I have bad gut dysbiosis, and I cant eat fermented foods, .. Histamine intolerance. Any advice? Thank you.
I have histamine intolerance. You can avoid high histamine foods. Lists can be found with a google search. Famotidine helps. Anti histamine such as Reactin which is non drowsy helps. Some people can get tested to see if their system cannot metabolize histamine in foods or if they simply have an overload from the food they eat. Histamine release is part of the immune response so your gut may be leaky allowing the passage of undigested particles, bacteria, etc into your blood stream which your body sees as foreign and so the immune system goes into overdrive. Getting the gut microbiome healed and healthy is huge, but even some probiotics are high in histamine. Avoiding sugar, sugar substitutes, and gluten is very important as they harm the gut.
Is Magnesium bisglycinate ok too?
I work at 5am at least four days a week. Should I get up at 4am every day, even on my days off? To maintain the consistency?
If I wake up in the middle of the night, should I avoid l-theanine?
Nice hair plugs
If I can sleep for three hours (which is NOT good for me) I need help!
So if someone has auto immune disease is ashwaganda, not recommended? And also when to take magnesium because if I take it at night, I go to the bathroom.
Try magnesium citrate or malate rather than magnesium oxide. Magnesium oxide will make you poop!
Consider seeing an ethical functional MD or ND to evaluate your sensitivities and their impact on chronic health issues, including autoimmune conditions. It's not uncommon for autoimmunity to go into remission after healing the gut and balancing the microbiome. A holistic approach, including stress management, sleep, etc, is also important...
You should be able to get magnesium from food.
Magnesium biglycinate does not cause loose bowels.
How about those who work night shifts? Should we quite our jobs? 😊
Yes
@@randypond7499 not always the option
All of what you mentioned may help others, but it doesn't help me. Benzos calm the GABA, and I sleep very well with Benzos.
I do too but i don’t want to depend on benzos…
I’ve had insomnia and sleeping problems for years and didn’t know what my problem was but now I do I got too much copper toxicity in the brain
How did you get tested for that.?“ I “ also have had years & years of insomnia issues since I became an adult , I am Now 63.
3 Drops of CBD Oil or 3 drops of castor oil under tounge gives me 8hrs sleep 💤😴 every night.
❤!!!
My sleep is terrible, anything you say will be followed.
Your piece is a revelation; similar to a book that was revolutionary in its insights. "Better Sleep Better Life" by Various Authors
For me it’s depression and fibromyalgia.
Hi,.... are you able to get any sleep? I have depression, I suffer alot.
❤❤
I wake up at 5:15 -+ 15 minutes. None of my doctors can figure out why. It's like someone shook me awake and shot adrenaline or cortisol in me. Heart racing, obviously I can't get back to sleep. It's not an anxiety attack, feels more like a bio-chemical release of some kind. I even wear a eye-mask, so it's not the dawn waking me up. I've even taken propranolol but doesn't help. Any ideas?
Just saying I have read apparently Propranranol can keep you from sleeping. I take it myself.
That happens to me on occasion. It depends on what I have eaten in the evening and if I ate too late. For me, I believe it is a sort of reaction to a certain food that I have trouble digesting that may be causing indigestion and inflammation at the cellular level. If I avoid eating after 6 pm and make my last food consumed my smaller meal, and if I eat " clean" ( no gluten, sugar, heavy carb load, etc) this fast heart beat upon waking does not happen. I also take anti inflammatory supplements like quercetin, magnesium, b12, b6, coQ10, digestive enzymes with my larger meals, vit C, etc.But what and when I eat plays a huge part in this for me.
😴💤😴
A big bowl of oatmeal puts me back to sleep
Pain!
I wake up at around 2 every morning and my brain is off ,doing my head in lol
Magnesium Threonate crosses brain barrier
Thats important Dr Hyman
The only thing that helps me sleep is children’s Benadryl(decongestant). What’s weird is the adult Benadryl doesn’t work for me. Makes you wonder what they’re putting in the kids Benadryl.
Benadryl is not recommended for long term use as it passes the blood brain barrier.
@@dorisbetts3012 I’ve been taking it every night for about 7 years, so if it kills me at least I’ll finally be able to sleep.
Be careful. Benadryl is linked to Alzheimer’s. Look it up
Wishing you well
Please be careful with any Benadryl. I read it causes Dementia if taken long term
Most people have parasites which can really effect your sleep
Amitriptyline 😴😴😴😴
In Islam ☪️ Fajar Prayer time befor e half hour's Dawn and Aisha prayer Sun set after 2 hour's and sleeping time starts around 10 pm ,
Best Schedule of living life In Holy Quran,
But Fast generations mostly at night living as day & awaking after noon ,cause plenty of medical problems after 35-40 ages
We Appreciate ❤ ur Guide lines
Human natural sleep pattern is awake 20 hours, sleep 8 but we are governed by society NOT daylight.
Bell green peppers can cause insomnia! Mulberry leaves, an inch I
Of the tip has melatonin. I suspect all three the white, red and black mulberry trees have this melatonin.
He speaks a little unclearly (but I watched with subttles)...
You sound sleepy! 😴