why you are so tired
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- Опубліковано 29 тра 2024
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Is your phone ruining your sleep? According to Why We Sleep by Matthew Walker, there's a sleep epidemic that we need to solve but are you really tired because of blue light and screen time? In this video, Sabrina tests out alarm clock alternatives, debunks some sleep myths, and figures out why she is so tired all the time.
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SOCIAL MEDIA
Sabrina
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Melissa
Twitter: / mehlizfern
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Taha
Twitter: / khanstopme
Instagram: / khanstopme
CREDITS
Produced by Sabrina Cruz
Edited by Sabrina Cruz and Joe Trickey
Motion Design by Sabrina Cruz
Sound Design by Joe Trickey
Special Thanks to Vanessa Hill, Melissa Fernandes, Taha Khan
MUSIC
Epidemic Sound. Get started today using our affiliate link. share.epidemicsound.com/answer...
RECOMMENDED READING
Check out snoreville.com for sources and an extended interview with Vanessa!
TIMESTAMPS
00:00 lmao why is this intro so dramatic
00:29 don't ask me about my screen time
00:55 how phones impact your sleep
01:05 the health impacts of bad sleep
01:19 oops is this a booktube channel
01:27 how to fix your sleep, a vibes-based approach
01:54 every alternative alarm clock
03:03 a deeply unnecessary python script
03:10 yes i actually read the instructions
03:33 zoomer can't sleep without phone
03:49 how to fall asleep, the AIP way
04:50 i forced taha and melissa to make ASMR for this
06:26 reviewing every alternative alarm clock
08:04 the benefits of reduced screen time
08:33 another research montage
08:50 uh oh, im confused
09:28 speaking with a sleep scientist
09:34 what is good sleep vs bad sleep
10:23 the science behind sleep
11:14 is blue light the reason you're tired
11:26 passive media vs active media
11:48 how to get better sleep
12:08 the issue with doing your own research
12:33 why i am so tired all the time
13:05 how to feel less tired
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Welcome to the joke under the fold! Here's a classic that always makes me laugh.
Why did the bicycle go to sleep?
It was two-tired.
Leave a comment with the word TIRED to let me know you were here ;-)
So glad my (very specific) research could be useful. Here for all your sleep questions! 💤
This idea that maybe my sleep is already decent is a revelation. I need to contemplate this for a while. Wow!
your discussion about sleep and the improvements Sabrina found about it were actually really comforting for me. one of my biggest sources of underlying anxiety is the perpetual awareness that biologically speaking, i would be classified as "sleep deprived" due to not getting my recommended hours, and being sleep deprived is associated with... you know, dying by any conceivable cause.
sometimes it just helps to be told that i'm probably doing okay.
Man this video showed up at a good time. My wife just started an evening shift job and I've got a lower back injury that has destroyed my normal sleep pattern.
I'm looking forward to checking out the rest of your content.
Well in case you are offering to answer questions I do have one xD One of my friend said that in his family, sleep is "laying in bed for 3-4h while waiting to fall unconscious" everyone in is family live sleep like that. While for my family, it is "Get in bed, then actively decide to sleep and then fall asleep in 30s" I heard both are abnormal ? Is there anything as normal sleep ?
There are some products that contain melatonin on the market that anyone can buy. They claim to help to get to sleep quicker. Are there Infos about those? Do they actually help? Is it placebo? Can these lead to some kind of "dependency"?
It sounds really weird but when I need to calm my brain down to sleep, I make up a story in my head and play out the story in my head, and I just somehow drift off.
i try to do that but my brain overthinks every detail and the story goes no where lmao
I do that too! Sometimes it's about original characters, sometimes fanfic, sometimes just analysis of a series I like. At one point I knew how to mentally recite the entire script of some kids' movie.
I sometimes do it before falling asleep. But I automatically do it when I have to get up, and so I'm falling back asleep...
I used to do this but my brain got too good at staying awake to continue the story, and it became the problem for why I wasn't falling asleep lol
Yeah, I do this too, but sometimes the story ends up keeping me awake…
For me my problem is revenge procrastination. It means you procrastinate sleeping to take control of your schedule because you feel like you were robbed of doing the things you want because you did things you didn’t want to do, like work.
I really relate to this … damn
I had this issue a lot in high school and uni. In hs I was constantly at school, doing homework at home, and had no time for anything else, so I purposefully stayed up late. It was harmful for me during the day, because I was exhausted and had less energy, therefore taking MORE time to do the things I needed to do. Then in college, it was my job rather than my schooling taking up all of my time, and I thought I could compensate by banning myself from doing anything I enjoy doing for a week so I could get everything I needed to do done, and then hypothetically I'd have more time to do things I enjoy while still getting enough sleep. But this just made me depressed! It took me a long time to find a balance between "I am staying up just late enough to do the things I want to do to avoid depression" and "I am staying up way too late doing things I want to do which will negatively impact my energy the next day". I had to learn to be okay with not finishing a drawing or a movie, while still feeling in control of my time. Sometimes you can't avoid that feeling, due to outside forces. But I think you'll get there someday. Sleep also takes *time*, literally, to get a routine going, so don't feel down on yourself for revenge procrastination - even one or two nights a week of adequate sleep is enough to heal
same
I stay at my workplace too much and this comment represent exactly my situation and i just cannot avoid going to bed at 3 or 4 AM. I even managed to do worse but i can't help it, i literally feel robbed.
This is my problem too. I do stuff I don¿t want to do aaall day, the only chance I think I get to relax and procrastinate on my phone is when I'm about to sleep, so I take too much time just doing that to feel better about not feeling good all day
One of the reason for people to always ignore the alarm is because people don't have anything to do in the morning. So, my suggestion for people who suffers from this is to try to do a morning routine like studying, cleaning, exercising, reading or practice something you want to be good at.
Literally the conclusion i came to after going through the same cycle for months
@@mylizardprotectsmefrombugs2568 I am glad to have someone who has the same thought as mine. Hope you have a good day, sir.
yes! all i had to do to get up was to actually make breakfast. i’m lazy, so i just have a waffle, but it’s helped a lot.
I have school every morning so i have to wake up at 5 every day, however, i always seem to ignore it
It's true but not in everytime, cause some times you wake up to the sound of the alarm clock, or even before it, and you also realize the amount of work you have to do, but you can't move when you are really tired or have pain somewhere. Personally, this happens to me a lot, so I find that the solution is to set an alarm clock half an hour or an hour earlier. I pick myself up and force it to wake up on regular time with that fake alarm.
Having anxiety is my biggest issue with sleeping. I need a distraction so desperately because if I dont have it my mind wanders to all of my current problems, regrets and trauma memories too. I get woken up from how awful it makes me feel. So I really need a youtube video or something playing to distract my mind to help me fall asleep.
Omg this is meee it’s gotten so bad that I have to go to sleep listening to ASMR and now I can’t stop relying on it😔
Try reading a fiction book till you fall asleep, if u want u can read other genres though
11:38 :)
thanks, I didn't realize I have anxiety until this comment, should I go to doctor or something lol
I'm not sure how it will work for you, but for my whole life it always took me from 40 mintues to 2 h to fall asleep every night. My main problem was that my brain kept working, analyzing, imaging instead of slowing down when I tried to rest. So I had to find something to keep my mind busy and getting it relaxed at the same time. Podcasts, audiobooks, music - it worked from time to time, sometimes better, sometimes worse, but they didin't reach the core of the problem, sometimes i got stucked in the plot of the book, or music didn't fit my mental state. Guided meditations - yoga nidra especially - was my life changer. (Ally Boothroyd works best for me ) It lets you do "tasks" for your brain, gets you to full body relaxation, keeps you from wandering around with your toughts at the same time. No pressure, just worth trying :) Have a good sleep ^^
I'm always going back and forth between "sleep is a waste of time, if I didn't have to sleep I could get so much more done" and "I just want to go to sleep forever and never have to wake up"!
.........You need to re assess this. What about thinking it as, Sleep is good for the body, it gives you more energy later to get more stuff done quicker with Efficiency and Accuracy. If you did not sleep, your work won't be done, because people around you won't be there to help and give you guidance when you need it.
ask yourself this "why am i prioritizing my work over sleep"
@@KURENANI because I don't want to be homeless
@@EdKolis damn,maybe try to argue for higher pay?
same, dude
"You should try and make your sleep work for you, instead of trying to conform to society's idea of when you should sleep and when you should wake up"
Work and society: "I'm going to pretend I didn't hear that"
dont forget school
😩
An interesting thing I noticed when Covid shut everything down and I was unemployed is that once I didn't have rigid scheduling and was able to pretty much just sleep and wake when I wanted to the symptoms of my sleep disorder that I had to take stimulant medication for improved greatly... I went from 7-9 hours of sleep, multiple naps, and constantly feeling like I was ready to just pass out even with my meds to just a background level of tired that felt more manageable. Curious.
lmfao right i have non 24 swd
@@zephyrworthington6445Me too!! I actually felt happy and well rested waking up… It was the first time I could enjoy a normal and peaceful 9am with a hot cooked breakfast while the sun shined in my face in 10 years instead of a grey bleak school building eating cold food in class… I was so much more productive and ready to work than usual, and I had enough rest during the week to wake up before 1pm on weekends! Fortunately and unfortunately lockdown is over and I’m back to my horrible sleep… I still continue wake up after 1pm and can’t sleep at night lol
I learned this in a psychiatric hospital, but it works wonders for sleep. Progressive muscle relaxation: you start at your toes and tense up each muscle group going up your body until you end with your face, taking 1-2 deep breaths each time. It's never failed me. It also helps with anxiety.
i used to do that for anxiety
I do this abt once a week and it's a game changer. More ppl need to practice this! There are many variations but all similar: tense an isolated part of the body, hold for abt 5-15 seconds, then gently release, feel the difference between the tense and relaxed part, then move to next body part. Be gentle on feet and toes so you don't get a cramp. :) different people have different body regions with lots of tension.
That would just give me cramps in my feet.
This really helps when you are tense and don't realise
Can confirm, before I used to have an office job and I got mentally tired, but my body was not, so sleeping was crap. I’ve worked as a flight attendant for around 3 years now and the change in physical exhaustion has helped me a LOT.
Jet lag and weird shifts are hell, but after a 17 hour flight, I sleep like a rock and my blood pressure has been at a more normal level since I made the switch
What's exhausting about flight attending, shoehorning people in and out of seats? (500 lb? Hold my coffee...)
After a week of horrible sleep discipline… the universe might be telling me something
Same here, but it's not the only video from them that does that and I always find it crazy how it *perfectly* lands on what's happening in my life right now. I love it xD
same, i was up til 5am last night
fr it felt like a huge sign (of a warning)
a month here. And its horrible
Or the algorithms know your behavior too well ;)
This video was soooo validating. Another thing I think people don’t acknowledge enough is when you actually don’t want to sleep because you don’t want to fast forward to the next day. I know I used to use my phone to distract myself from that stress before I finally talked to my doctor about it.
What did your doctor do to help assist with this?
@@Ethertrogg I didn’t talk to my Dr. about this specifically-I just wanted to keep my first comment short-But basically things got a lot better when I started taking anxiety meds and made progress in therapy
Exactly 😂 You don't WANT the evening to end 🧠
@@Ethertroggnothing - she did it herself: "finally talked to my doctor" - for some people talking solves all issues
13:35 great but In the winter, it's dark in the morning!
I started sleeping at 10 pm and wake up 6 am, while I was reforming my house. I felt energetic enough to do everything I need, without feeling the need to sleep in the afternoon. Unfortunally, I coundn't do it for long, so now I'm back to staying at my phone till 2 am and waking up at 8 am already tired. But I learned that: exaustive exercise and sleeping early are the best for my sleep. Oh, eating light at night too. I realised that depending on what I eat at night, I have reflux and I wake up feeling odd and tired.
I personally find sunrise imitating alarm clock very useful in that part of the year when I need to get up when it's still dark. Opening my eyes to a small amount of light feels less depressing than waking up in darkness which only makes me think how early it is and how cold it is outside. It doesn't make me extremely energetic and it doesn't trick me into thinking it's noon already, it simply makes my morning tolerable, so I do recommend it.
Yes! Me too!
Anxiety also causes this
Being anxious for long periods of time is tiring, but when u have to sleep anxiety can get worse because there’s less to distract u from it
I used mindful meditation for this. I had tried it before, and didn’t think much of it. It didn’t seem to do anything. But then, a friend told me to push through and don’t give up for at least a month. That’s when I finally understood why it works, and why it had not worked before.
The trick is the breathing patterns it tells you to use while meditating. The exact pattern is unimportant, it just needs to be significantly different from normal breathing (ie-slowly breathe in for 7-seconds, hold it for 5-seconds, breathe out for 10-seconds, repeat) and it needs to be consistent during daily sessions for at least a month.
What you’re doing is sort of rewiring your brain. With daily 10-15 min meditation over the course of weeks, your mind will slowly associate your breathing pattern with your general mental state during meditation-mainly calm and relaxed. Once it has done this, you can start employing your breathing pattern whenever you start to feel anxious, and in my experience it produces nearly instant relief, as if I had taken medication but without the grogginess, side effects, or addictive mechanisms.
The only caveat is that it requires maintaining, as it’s effectively a new habit that can be lost if neglected. But that’s not the worst thing, because maintaining simply requires taking a 10-15 minute daily relaxation break.
@@silverXnoiseThat breathing pattern (specifically breathing out for longer than you breathed in) stimulates your vagus nerve and kicks your body out of the sympathetic nervous system (the "fight or flight" bit) and into the parasympathetic nervous system (the "feed and breed" but). Extremely useful skill to have for anyone who suffers from panic attacks, with practice it can fend them off very nicely. This only works if youre breathing deep enough to stretch your diaphragm, which happens to be easier to do when you're lying down.
Ive just been listening to music whrn i sleep, or like 24/7 music but i eh, now i dont feel anxious since its been years but i still sleep with music on.
Personally I find listening to music works decently as a distraction, to keep my mind from wandering and stuff, although of course for some people that may make it harder to fall asleep.
@@silverXnoise and also it requires keeping a calm state during the association when even achieving it seems impossible. Also, the slight hypoxia I get makes my anxiety attacks even worse. So, I actually alternate between having long inhales + short exhales and shorter inhales with longer exhales. That way I can actually sometimes (not always) calm myself down
Honestly I think the problem is our rigid schedules that require us to torture ourselves awake to clock time rather than light time, as opposed to us being terrible people for not perfectly optimising our sleep 🙃
Well that schedule is a side effect that comes with the good sides of modern life. Sucks but non-modern life sucked more
@@mucicafrajer9882but what if modern life didn’t suck yknow? Non-modern life did suck more, but they also worked fewer hours and got less done, and with all the technology we have we should be able to work fewer hours for more pay and live all-around better
@@mucicafrajer9882 Not at all. Modern life's good sides could very easily come with schedules based around a natural variance of sleep schedules.
@@ffreeze9924 Wdym worked fewer hours, before the 20th century people pretty much worked all the time sunrise to sunset. We've got it very good
@@mucicafrajer9882 you’d think so but surprisingly that’s not the case for much of history. Medieval European sources, of which there are hundreds, tell us that peasants and city laborers worked roughly 6 hour shifts, lots of which was spent eating and socializing, and on an alternating cycle of “fast” days and “slow” days. Workers were also not even expected to show up on time, they were given a roughly 30 minute grace period to arrive and have a meal provided by the employer before the day started. I’m not saying these peasants had better lives than us, they didn’t have money or healthcare, and the work was literally back-breaking, but they _did_ have more time than us. Work became sunrise to sundown during the industrial revolution when employers found out they could earn much higher profits by having people work longer hours due to the new technology. My point is that we can sacrifice some material excess and live happier by fighting for shorter hours, higher pay, and more flexibility
naps are underrated - a lot of the time when I have more chill days I find myself struggling to keep my eyes open in the afternoon so I started to just let myself sleep for 10-15mins and it makes a huge difference. Also the walking outside thing, really gives you an emotional and energetic boost.
How the heck do you stay asleep for only 10-15 minutes? If I go to "take a nap" I basically have to accept the sacrifice of my afternoon and my bedtime that night.
@@peeblekitty5780 i'm a very, very light sleeper so my body is like 'huh there are daytime noises around you shouldn't be sleeping!', also sometimes set a 20min alarm if I know I'll be completely out of it
@@Natalanium Ah, see, there's the difference haha. I've slept through house alarms.
@@peeblekitty5780it's really annoying. Happens to me quite often. After sleeping at 3 pm and when the alarm hits at 4 I will be like, it's so comfy let's do a small round again and waking up at 6 sacrificing my night
Hell nah naps are the reason im in this to begin with because than i don't get tired until like 3-4 when I basically have to be up.
Ngl I’m watching this at 1 am
I'm watching it at 3:44 am 😂
I used to have an old wind up alarm clock.
Pro: The heart attack it gives you in the morning will immediately wake you up.
Con: It will also wake up everyone in your household, as well as your neighbours.
Immediately wake me up on auto-pilot with a clear mission: turn it off. I proceed to do it with a machine-like efficiency (even if it's on another room or has some kind of implement my naive past-day self thought could deter my zombie-self) and then focus on my secondary mission: getting back to bed, which I also succeed with flying colors most of the time. I end up waking up late and confused, wondering why my alarm-clock never rang.
The con seems like a pro
Thank you for the laugh your comment gave me lol
@@archykhn4513 You're welcome
Reminds me I used to have a Pikachu alarm clock that would shout PIKACHU when it went off. Scared the crap outta me.
I just got called out by my notifications
Im with you brother
Yeah
It's 12:30 and I woke up 30 minutes agoo
How so?
For me, my recommended
Very nice production girl, from the little animations to the different angles all the time. It had stillness but also movement it was never boring but always chill and I just wanted more. Great great job 👏
Your experience describes my relationship with sleep exactly. Going for a walk in the morning and consistently stretching throughout the day are small changes I could see really improving my sleep quality and schedule. I'm going to give it a try. As always, thank you for the incredible content!
It was really refreshing to hear an expert not demonizing the phone. And to hear Sabrina talking about the guilt we can feel over not being able to get good sleep - like somehow it's our fault for not trying enough. Because trust me I've tried going to bed earlier. I've tried every trick in the book honestly. And in the end what helps me the most IS my phone. Lying there being able to listen to a calming podcast or some ASMR has done wonders for my pre-sleep anxiety because it allows me to almost meditate on something other than my thoughts. Also learning that different people need different amounts of sleep and that I just need less sleep than the average. Great video - thank you!
I work in a sleep lab, I don’t chastise people for phone use because anxiety is a way higher impedance to sleep anyway. Light exposure is what we try to limit by limiting phone use ❤
So what about people that drink coffee at night? Imo drinking coffee or any drink that has caffeine at night might also contribute to lack of sleep.
@@rafsandomierz5313 I know a lot of people who drink coffee say that it affects their sleep. If it's something you struggle with it's definitely worth looking into. I don't drink coffee period so 😅
If I can't fall asleep because my mind is too occupied, but I am tired, I find the prime factors of random big numbers. If I'm not tired, I listen to ASMR and it helps me to become tired
and then one day u accidentally find the largest ever prime
ur definitely a robot....
Literally Pucci
@@ali-zl9ls sadly provably doesn't exist. Think of how much easier cryptanalysis would be if there was though!
I love asmr. It's so helpful
This was such a lovely video. 10/10 👏🏾👏🏾
I went through a somewhat similar process this year. I improved my sleep quality and woke up in such a better mood. Sleep is so important for me
i found my comfort channel today. All the concept of the video, script, edition and the subject really calm me down. Thanks, really. And please, keep going.
When Covid first hit, I ended up switching to split sleep schedule, sleep for 4-5 hours, awake for 4-5 hours, sleep for 4-5 hours, awake for 10-12 hours. I felt amazing, it really worked well for me, the problem being that there is no way to make that work with the societally expected awake & sleep times, and now that I'm back to work and school, that sleep schedule can't work between all my responsibilities. I feel worse than before, and I wish that I could go back to that schedule.
Oh damn, same sleep schedule.
I'm think about trying that. It would actually work with my work hours. My main problem though is waking up after a short amount of sleep
@@WARnTEA I knew that, but huh that makes so much more since why I like to take a 3-4 nap once the sun goes down and then stay up for a bit before finishing sleeping.
Sameee. Two blocks of 4-5hr sleep.
@@WARnTEAWhat you said doesn’t make any sense…sleep cycles aren’t ever “4 hours,” sleep is seen in 4 stages over 8 hours. REM is usually 20% of sleep, stage 2 is the majority of sleep in adults…if you don’t study sleep, don’t parrot “facts” you found online that aren’t recognized in modern sleep science.
Huge shout out to the podcast "nothing much happens" where she tells lovely bedtime stories for grown-ups that give your brain something to focus on and stop you from sitting and dwelling in doom/anxiety.
Yes! I love her! Such a great show.
I go with the Joe Pera podcast myself
Huge shoutout too, I’ve been using that podcast for two years now and it’s SO good, the perfect calming distraction on a harsh day!
I don't know when i got tierd i go to sleep and before that i do something 💤
Wow. Thank you for this video. I so much appreciate all of it - allowing us to see how you failed but still kept trying, how you eventually worked out your method of sleeping well which included just tiny changes to your lifestyle that made a world of difference. There is nothing "revolutionary" about this, and yet in its simplicity, it is brilliant. Quite honestly, this is one of the best videos on improving one's lifestyle I have ever seen.
I have paid attention throughout the whole video and i must say, you were very honest and opened up a bit - thank you for that
Finding out Sabrina listens to and is subscribed to Dungeons and Daddies was an absolute shock to the system
I've watched this video a couple of times before but this is the first time I paid attention to that. Made my day
For me, napping during the day was the solution. I work from home and take a nap almost every day, which is frowned upon by society since I'm only 26 years old. I'm not supposed to take naps, it's for older people, and this is the reason why it took me so long to fix my issue with being tired. In hindsight, it's so logical: you feel tired, you take a nap. I keep it under 30 minutes, so I don't get groggy, and after my nap I'm always clear of mind again. I'm starting to believe multiphasal sleep patterns are a thing, at least for me
It's frowned upon because they expect you to work work work work. Even at the expense of your health.
There's a natural dip in your circadian rhythm right around 3-5 pm tho. I think it's pretty natural for us to feel a bit tired then and want a nap. I find that sometimes I'm really tired at that time, but even just 20 mins of like half-sleep. Is great for that. I usually put on a youtube video and find myself dozing off for a video or two ~15 mins each and then when I open my eyes I'm ready to keep going till about 11pm, which is my normal bedtime.
Nothing wrong with it at all. Just don't do it excessively, as I hear too much sleep can be almost as bad as too little.
How do you nap without feeling like a zombie? How do you wake yourself up without an alarm? Or do you use an alarm? It takes time to fall asleep, so if I set 30 minutes I might spend 10 or 20 to fall asleep
@@AzzySunfire yes, I would love to have an alarm that would start running the moment I fell asleep. Normally, I plan for 30 min of sleep and set an alarm for 36 or 40 minutes depending on how tired I am. I don't feel like a zombie when I nap for like 20-30 minutes, only when I nap for longer. If I haven't fallen asleep after 10 mimutes, I reset the alarm or I get up, when I feel like I'm awake enough (but then I generally stay awake until bedtime, which is like 2 days a week when that happens, nothing wrong with that). I also use a sleep mask, so when I wake up I remove the mask an generally wake up pretty quickly
Naps are amazing and most successful people both in mental or sports take naps, sometimes multiple. There is limit of productive work and focus you can put, it's resource. Even nap helps to gain focus back and restore some cognitive resource. Also brain works when sleeping too.
Indeed😊
this video is so well made girl, you really studied bout those things, helped me a lotttt!!
Thank you for this! I have been experimenting a lot too since I am having a hard time sleeping at night (due to circumstances like having bad dreams/sleeping at noon) and watching your video gave me a different perspective about sleep. I could relate on how u feel guilty being such a "bad sleeper" as per how u managed to realize that where that title came from. I will take your experience as something I could learn from and helping myself from the sleep problems I have. Thank u!!!
I was very nervous clicking on this video, fearing I was gonna be told off for my sleep hygiene. But what Vanessa said, especially that it's ok to watch a UA-cam video to wind down (that's what I do) rather than be given a generic Phone Bad And You Should Feed Bad was super comforting! It's amazing how so much of health-related communication is all about shame, rather than finding a system that works for an individual and letting them use that system
This was BRILLIANT, thank you so much!
This is so helpful!!! Thank you! I also felt like im a bad sleeper and your video brought so much light on that perspective. I would try different things now
So here is the thing. I have always struggled with sleeping more than 5 or 6 hours. I think it may have started when I realized my grandparents could die and I used to check on them in the middle of the night to make sure they were breathing. I was 5... and my brother was a master at instilling fear in me.
However, for some insane reason. I have no problems waking up. If I set an alarm at 5:30, I will wake up at 5:28 and turn it off. For over 20 years now, I have never ever heard my alarm sound. My body knows when to wake up even if I put an alarm at a random 2:24 time I will wake up 5 to 10 minutes earlier. I have tested this theory so many times it is an insane talent (more like a curse).
I hate it. I loath this stupid quirk because my brother has the gift I long for. He will say: "I'm going to sleep" and in less than 5 minutes he's gone. He will have his phone with him, it doesn't matter if it's a car, the floor, if he's sitting down or lying down. He just drops asleep effortlessly.
I have the exact same thing as you. Although I didn't set alarm clocks until this school year, when I choose when I want to wake up before I go to sleep I will wake up around that time. It mostly always works. It only ever failed two times so now I do have alarm clocks but that's more so that I wont be late to school, I still always choose to wake up earlier than my alarm clock is set because I don't like being woken up by them
Can't fall asleep on demand solidarity
Yep, I'm the same. If I set an intention of what time I will wake up just before going to sleep I'll wake within 5 mins of the time without an alarm clock.
What you described sounds a lot like anxiety. I suggest reaching out to your family doctor to see if this is part of a more serious issue. Anxiety is common for many people and it's treatable in many ways.
You might have a form of insomnia homie 😭 like yes anxiety can cause sleep disruption but not enough people are talking about sleep apnea/narcolepsy/insomnia and those are common reasons people get sleep studies done
The sunrise alarm clock is my favorite thing. Life changing for me, a morning person, but an “only after sunrise” morning person
For me as well. I've had one for 15+ years, so I didn't even realise anymore how important it was to me, until the lamp inside it broke the other week, and I overslept as a result. The next few days I managed to wake up on time with an extra alarm on my phone, but I felt super groggy and terrible. Got a replacement lamp, and now I wake up so much better again.
it must be pretty bright for it to actually work, or is your room dark? when i saw it i thought it was for people who have to rise before the sun.
@@durdleduc8520 there are different brightness settings - full blast it’s as bright as an overhead light for sure. I only use it as an alarm when I have to get up before sunrise, though, since the real sun wakes me up otherwise. It’s also nice as an ambient/reading lamp
@@durdleduc8520 If you set mine to the highest setting, it actually is super bright indeed. But I have it on a much lower setting; I'm quite a heavy sleeper, but not quite that heavy either. 😄
I think maybe Sabrina had the alarm lamp's sound alarm on. It probably works better when it just gets brighter and brighter with no sound.
this was very useful, I am feeling tired in the day, and yesterday when I walked for few minutes outside I felt energetic, now I know the reason, it was interesting, this is probably most useful video I have seen in your channel and about sleep in general, thanks
Here at 1am when my alarm will go off at 7am. I’ve rarely related to any UA-cam video this much and already you sharing your experience gives me hope as I’m not the only one going through this.
That said though, I think this whole year has gone by so fast partly due to just being so tired all the time. I can’t really recall what I did each day (especially on weekdays) and my memory is just hazy.
I really hope I can fix my habits and I know it’s more than fixing my sleep - or to be specific - many other things need to be fixed in order to sleep and eventually feel better. Good luck to everyone struggling with the same things!
Yes! Thank you! I have tried to get rid of my phone from bed numerous times and it always ends up worse. When I remove all distractions my ADHD brain goes into overdrive thinking about all kinds of creative ideas, which is absolutely incompatible with sleep. Instead, the right kind of media, something that's not too exciting or thought provoking, keeps my brain occupied just enough not to get any big ideas, but not too engaged to keep me from falling asleep. There's even podcasts designed specifically to be the right kind of boring!
I have autism and I'm exactly the same. Lying in the silent dark will keep me awake most of the night. Putting on the right youtube clip that I've seen multiple times before so I know exactly what will happen will keep my brain occupied enough not to disturb me and it will be able to relax and eventually fall asleep. :) sometimes if I'm a little bit tired but not enough to fall asleep I might even play games like match three or endless runners cause they can make me super tired quickly, I'm guessing its due to the repetitiveness. doesn't affect me when I'm fully awake, but when I'm feeling a little bit tired it can make me shut my eyes mid game sometimes xD
@@theblackroseredbloodsame!!! down to the repeat videos and simple games. for me that's stuff like nanograms/sudoku (if they have a dark mode) and other easy puzzle games.
do you have any tips on nanogram and soduko games with dark mode? I've never seen them with darkmode before, or maybe I didn't look enough in settings to find them to begin with. :) sudoku on the phone tends to be very hard on the eyes due to it being so bright ^^' @@nerdywolverine8640
Hell yeah, same hat. I love videos of people repairing old computers, hifis, and stuff like that for that purpose.
Me watching this video instead of sleeping
Great video! I love your filmography & candid nature.
Getting over the shame of what you should be doing vs. what actually helps you is the best advice! You’ll never find your routine copying someone 1:1 on the internet or strictly adhering to health guidelines. You have to be your own scientist and start experimenting for yourself.
Good luck!
just found your channel. you're such a lovely vibe person
Daylight is the thing that makes me tired, and as the sun goes down I stop feeling tired, and then I go to sleep.
With the help of my doctor and a couple of sleep experts, I've spent years trying to "train" myself to get more awake from starting my day much like how you've described in the "how to feel less tired" section, but with no effect.
Can't we instead just have a society where night people can be functional members of society without having to spend their entire life forcing themselves to be awake at the time of day when they're tired?
night shift.
Have you gotten tested for sleep apnea?
@@Human-san yes, more stuff in society should have night shifts and open 24 hours a day. That is what I am saying.
I read about something called Delayed Sleep Phase Syndrome, wherein certain people are seemingly biologically predisposed to being more active in evening hours, sleeping later and waking later than most people do. The theory is that it's an evolutionary trait held over from the primitive, tribal period in human history, when it was useful to have a subset of people keen to operate in the hours everyone else was sleeping so there'd be someone to keep watch overnight.
It's not particularly useful information since, as you point out, such a schedule isn't really compatible with modern society, but the thought at least provides some comfort by telling yourself you're not just some loser degenerate that can't keep normal hours, but instead a valuable member of society critical to ensuring the safety of the tribe.
@@lars_larsen Get a job at your local power plant. Nuclear reactor, Chemical plant, etc. Become a control room operator. Hell. Become a NASA Mission controller.
Taha always has a way of doing the most mundane things in the most terrifying way.
And yet the way that it's terrifying is also somehow always so mundane
he is mildly terrifying. a little in-house and eldritch in a... normal... way,.. i don't know...
Taha is that one quirky friend fr 😵💫
He's just a silly lil' alien.
Oh! it was just the best video on YT for the last 3 years with real useful answer , thanks !!))
I kept reading online that you HAVE to get rid of your phone, and every time I did, I would just get stressed out because of the unstoppable forward march of time and death.
So, I'm kinda glad I don't absolutely have to get rid of my phone if I want to sleep now, and it was helpful to know why I'm feeling tired all the time, along with some strategies to feel less tired, and to fall asleep.
Great video, as always!
Same
two BIG HUGE things that help me fall asleep, especially if you have ADHD:
1- If you can't fall asleep, don't stay in bed. Get up, get a drink of water/decaf, sit at your desk, do something somewhat engaging for 20-30 minutes then go back to bed.
2- If something is darting around in your head & keeping you awake, write it down! Use a note app on your phone, even if the thing that's keeping you awake is the anxiety of not being able sleep.
That idea of writing it down is very interesting. Might have to try that one.
My biggest fixes were two things.
1. I don't use an alarm anymore to wake up
(Yes, I set one, but I fall asleep early enough that I just wake up by default before I need to get up for the day. My personal theory is that it allows for your sleep pressure to naturally decrease to minimum and wake you up.)
2. Exercise
(Just my experience, but it feels like if I regularly exercise my body keeps my baseline tiredness lower. Maybe it's trying to plan in advance for me exercising, so it spends more energy to keep me more alert and ready, idk lol)
Or maybe the exercise makes you more tired, and because of that you sleep better at night, getting well rested.
i never thought of that first one, but i think it’s great. waking up on your own really changes how you feel in the morning and also creates positive associations with waking up early.
Yep, exercise is the answer to this problem
@@evelyna8243I turn off my alarm when my body gets used to the schedule. It really helps lol
Exercise is not only psychologically making it better, it's scientifically proven to be "just good". Unless you damage yourself with repetitive injuries or acute ones, more activity = better. Body gets better, heart and vessels, it helps brain. It also make stress easier because our lives are filled with constant mild stress compared to fight-or-flight stress usually met in nature. Chronic stress bad, sport helps with it, so it's good.
Sport never damages you or over-tires you (well regular people won't push hard enough for this anyway), it's simply good.
Same with protein intake. There is no research showing more protein makes any aspect of life worse. So eat more and live longer.
As for sport, games are ideal. Table or big tennis, badminton, volleyball whatever. Find friend and go together, or listen to music, also whatever.
this is the most helpful sleep video I ever watch thank you seriously
This was surprisingly comforting ❤
The wildest thing I’ve found is that if I suddenly feel mentally tired but not physically, and then I go “what was I thinking about right before I felt tired all of a sudden?”, the answer is always “trying to plan something”.
It’s like how if you think about climbing a mountain, the task and details and time and effort etc all overwhelm you and you instantly feel daunted, and your brain tells you “well clearly we need more energy for this shit, get some rest”.
So if I want to get shit done I have to like, short circuit the process, and focus on one step at a time in the present and try to pivot when I notice myself thinking about future steps even while performing a current one (which also happens to be the conditions for interruptions to freak me tf out, if I think “what was going on in my head when I got startled” it’s *always* something to do with not being fully present and focused on future expectations).
Like if I’m making coffee, and my mind is wandering *while* making coffee and someone interrupts it feels like a lightning bolt to the soul or moments before a car accident like aaahhh, but if I was *just* making coffee and only thinking about my physical performance and the current step I’m on then other sudden stimulus doesn’t bother me nearly as much!!
I find myself with almost the same problem.
I can't focus *absolutely* on a task or just on the present without being overwhelmed or constantly reminded with the obligations I have pending.
So commutes, meals, going for a drink with friends or simply sitting at the cafe having a drink always have those thoughts present.
And it's tiring because it wasn't like this before. I used to have a extremely good and involuntary connection with the present and that brought me joy. I don't know how I could regain that.
To sum it up, the biggest example of this issue is that I get tired when I'm existing because I'm planning and going through my next day or the closest task, instead of just letting it happen as it always does and enjoy what's happening around me, what I'm doing or my feelings
planning trios is dope. it gets me so fucking excited I can't sleep
All i can say is thanks for sharing. I dont currently need to organize every single aspect of my life and plan ahead, but i think when that time in my life does come, i will take your advice snd put it to good use. I struggle with the same overall problem, but with different distractions, and my brain REALLY has a tendency to fly ahead once i get a grasp of one thought. Maybe this could help me get better control of the the traffic jam inside my head.
Thank you so much!
This. It's sounds so simple, but we often take it for granted. I did this a lot, not being present at the moment. My mind always wanders elsewhere, worrying about things that are not yet happening. Small steps at a time indeed as they say. Noticing this phenomenon takes practice really and the "noticing" applies even to other stuff (like how you react to certain things, feedback or criticisms for example).
When it comes to sleep, this affects a LOT. Your mind doesn't want to you to drift off. You're constantly in a loop of mentally awake despite both mentally and physically you need to rest. Then there comes the morning. You're tired from waking up, really ironic.
@@gabrielborges551learn to use exocortex and relax your brain from stress of keeping up, i think this can help. This way it's easier to let physiological brain to focus on specific task, not about global stuff or planning (unless you actively plan, but it's fine then)
when it turns out that you have depression
It did, thanks for making me check it
Update: Im not depressed anymore✨️
(I still sleep at 2 am, infact its 1am rn)
I learned so much from this. Thank you
this video is perfect for me, you have no idea the amount of anxiety I have around sleeping, some nights spending hours in bed rolling around until I "Gave up" and would grab my phone to try to comfort me. But using my phone before bed made me feel guilty and like I was failing causing more anxiety leading to SO many sleepless nights.
The biggest twist for me was still when the light alarm clock still bothers to scream at you. I thought its entire purpose was that it simulated the good ol' days when we didn't live in houses impenetrable to natural light and so we anxious people wouldn't have to dread an impending alarm. Naw, it just flashbangs you.
Brother we have always lived in houses impenetrable to natural light. Actually, most homes these days are have more natural light than in practically all of history.
You should be able to turn off the alarm part. Mine has that option and it’s nothing fancy.
Sorry to break it to you, but windows and curtains are a prehistoric invention. We always slept in complete dark. The difference is that we "only worked" for as long as sun was up (which could mean 12h of work or more sometimes, but we don't question that), and would obviously sleep WAY earlier.
Some families who came from rural areas still sleep at 9PM even when living in a city now. Give 8h, they wake up at 6AM; the time sun rises.
The biggest mistake in modern city life is that we lose 2-4h of commute to work, itself being absurdly frustrating, and obviously we want to stay awake for longer. So saying "just sleep earlier, dumbfuck" DOESN'T HELP! Maybe the post-industrial revolution life fucked us all up LOL
@@NothingXemnaswell and being married to the minute and second hand.
@@ChaoticNeutralMatt So true LMFAO
I have anxiety and sleeping with my significant other has helped me fall asleep so quickly without doom scrolling. Just hugs and cuddles. As long as the room is dark and silent with him in it, I’ll fall asleep 😊
I love that, I hope I can have this with my currently long distance partner.
Wow, for the short period of time when I did sleep with someone. There was this weird sense of anxiety that would just leave me all of a sudden. No longer though, back to scrolling through phone rip
Ah man, long distance sucks I wish I could do this
@@faded_ace5144 humans were meant to sleep together like Charlie from Charlie and the chocolate factory
Some of us are single…. *cries*
amazing and complex video, thank you!!
The irony is I’m watching this video on my phone at 1 in the morning when I need to be up at 6…
I started thinking about aspects of my D&D campaign to go to sleep. By allowing my brain to wander on topics that are "safe" (in that I'm not going to stumble into something I'm worried about), I can naturally wind down my thought process without getting "bored" and keeping myself awake trying to force myself to go to sleep. I'm essentially recreating the aspect of reading a book to a child so they go to sleep, except I'm the child, book, and parent reading all in one.
Interesting, I think that I slightly disagree. I think that what the video was referring as "Doom-thinking" is actually just plain old regular "thinking"! What do I mean? Well, most people don't actually give much of their time in the day to just self-reflect and contemplating about their day/life. There's just too many distractions in life, especially smart devices and the internet.
Thusly, I argue it's actually better that before you're going to bed, you ought to go over all your worries and concerns that are on your mind that day, about the present and the near future, and to just think through it (writing it down in a journal helps!). Get those thoughts out right away, and you'll see that you can much more easily relax and go to sleep calmly, as opposed to ruminating incessantly until 3 in the morning.
By the way, often people will call this type of self-reflection as "mediation" or "prayer". It's important to let yourself help feel like you can resolve your issues that are constantly worrying you, about the future or whatever. Set aside time before bed, and you'll see how it helps.
I used to do the exact same thing! But a few times it happened to me that a great idea would come up that would make me excited, running for paper or for my phone to write it down, and then I would get even less sleep haha
Cute :-)
I had adhd if I did this it would frick with my head ;-;. If I think about something intresting then I won’t stop thinking about it and it might to the exact opposite,thinking about something boring might work, but chances are my brain wont stay on that to long. So when I can’t sleep what I try to do is closest to meditation, where I focus on relaxing every muscle in my body one by one.
i write fanfiction about my favorite characters in my head lmao
When having trouble sleeping try this exercise: First get into the most comfortable position possible, as this is imperative to the next steps. Next, instead of trying to clear your thoughts, focus all of your attention on relaxing every muscle in a very specific area of your body. Start at the top of your head, and focus intently on relaxing your temples. Do not think about anything else. Be certain every muscle is in a rest state, and isn't being used. Once you are sure you've relaxed your temple muscles, move to your eyebrows. Then to your eyes and ears, your nose, etc. Move down the entire body, until every muscle in your body is not being active. If you get down to your toes, go back to your head. But to be honest.. I've never made it to my shoulders.
This is such an overpowered way to go to sleep, I do it all the time. It is pretty much meditation on easy mode.
dude i dont know how to relax my temples...? What are the temples? Are there muscles in there???
@@Human-sanit's your forehead muscles
This is a prerequisite for me to sleep honestly, I need to do this basically everytime I'm not super tired just to try to start sleeping, less methodical than this but basically need to shutdown whole body before I can shut down brain unfortunately, probably due to my neurodivergence
@@Human-san yeah idk what temple muscles are... start at your toes and work up
this is genuinly very helpful. im gonna try these out
I love how yalls place is setup, the Décor is dope.
Every single video I watch on sleep or general energy throughout the day is always very consistent in bringing up the “morning walk for sunlight” part. Do normal people not even need to leave for work until like 8 am? I’m here leaving for work at 5:30 in the morning 😂 everything is pitch black for at least another hour in the best case scenario.
Yea that's earlier than most people. Evening-, multi- and nightshift workers also exist, and for those seeing sunlight shouldn't be too difficult
I just walk at lunch times most days and it's genuinely been the best thing for me. The only way you could possibly get me out before work is if I had a dog that relied on me.
@@g3orgie764 walking on lunch and breaks isn’t a bad idea actually. Some sunlight better than no sunlight. It’s a bit delayed but hey what can ya do
REAL
@@tappajaav Nightshift kinda sucks during autumn/winter, I'm usually home at around 7.00 sleep 30 minutes later when the sun is still getting out there, wake up around 15.00 and it's already getting dark, then at the same time it's actually really nice in summer, lets me get some fresh air before all the cars start driving around.
Oh man. I've always struggled with this. There are photos of me as a kid hunched over a bowl of cereal in the morning before school, looking like just as much of a zombie as I am now. Teachers complained that I took forever to get going and participate in the mornings. Phones were analog and attached to the wall back then. My parents still made me go to bed at a reasonable hour. It's convenient to blame phones for everything..., but, seriously, I go to bed, put my phone on the charger, and usually fall asleep within 10 minutes consistently these days. It's everything else that's screwing me up. Cats freaking out at 4 or 5 in the morning, post-nasal drip when humidity drops off in the winter, daylight savings time taking a sledgehammer to whatever consistency I've been able to cobble together, short winter days depriving me of daylight, or generally being forced to operate outside of my natural sleep rhythm. When I can just go to bed at 2am and wake up at 10am, I'm more or less good. I don't spend the first 3-4 waking hours of every day feeling like garbage.
So... I've accepted that I'm probably not going to feel truly "well rested" until I retire or something. Until then, I'll just have to stumble out of bed like the zombie I've always been, try to ease myself into lucidity with a coffee at hand, and put on whatever show I can to my co-workers that I'm actually awake and productive until I'm actually awake.
Sounds like sleep apnea
@@Wintorn Nah, to me it sounds like delayed sleep phase syndrome.
Might wanna do some research or go to a professional about sleep disorders, cause it might be that. As the other person commented, delayed sleep phase syndrome seems like a go.od place to start, but I'm not an expert on sleeping disorders so I'm not of much help, sorry .p.
@@WintornI work in a lab that puts people on CPAP, literally had this same thought. Get a sleep study, OP!
@@lynettejwhitedaytime hypersomnia is actually one of the main prerequisites for sleep apnea. that’s just my professional opinion (I put people on CPAP lol)
This video is actually so helpful 😭 when I say I wanna get up earlier people just respond with "oh then go to bed earlier" but I can't 😭 the fact that this video covers suggestions for that is so helpful. Thank you 🫶🏻
people who are watching this in their bed 😂
🤦🏼♀️🙋🏼♀️😂
Fr😂
😢😢😢😢 how l can sleep
As someone who has super severe obstructive sleep apnea, I can attest to the fact that sleep is inextricably linked to quality of life. My CPAP very literally changed my life.
Upping this!! A LOT of people have undiagnosed sleep apnea and it is both making them constantly tired even with lots of sleep AND increasing their risk of clots and heart attacks… My doctor (who also has sleep apnea) almost died from a clot caused by his -then undiagnosed- sleep apnea. CPAP devices are a godsend
@@bruh-hr1mtI have sleep apnea and didn’t know clots were a potential effect and can be dangerous, that’s crazy.
@@sharpieman2035 mhm! my mum got a clot in her eye that was due to undiagnosed sleep apnea and she ended up becoming blind. her machine has probably saved her life.
Hope you liked that video! Thanks again to Vanessa from BrainCraft for helping me out :)
e
Amazing video I love all of your videos you put the scientific process into a digestible idea
TAHA
Still beautiful morning or night though(you princess the one that's making these informative_entertaining videos.
🫡
I love this person. She helped me a lot 😊
This is a great video. Love the journey and the destination of the video 👌
my psychologist recommended I count backward from 100 and restart at 100 every time I had a thought unrelated to counting. Then she recommended switching to counting back by 3s to help make it use a bit more brain power since regular counting back wasn't enough to occupy my brain. Often I didn't get very far because I kept having unrelated thoughts, but I refocused quick to starting again from 100 and before long I'd be asleep.The idea is to keep your brain engaged with a task that requires it to be engaged without being stimulating. This helped me drift off without the thoughts keeping me awake for hours. If counting back from 100 is too easy then people can replace it with any other engaging but uninteresting mental task. Genuinely helped me so it might help others.
Thanks for sharing, I'll try that.
yes! i also like to breath out slowly after every number, it specially helps when im feeling stressed out.
Sometimes what I do is pick a random word, and then for every letter of that word I think of a word that starts with that letter. When I get to the end of a word, I start with the word I came up for the last letter.
So like if I thought of red, I’d say ramification, ember, darkness, and then I’d start on darkness by going denial, apple, and so on.
@@sarahmorris4575 that’s a good one too.
i’ve done that for years, even as a very young child
As someone who works night shifts permanently, I've had to learn some good sleep hygiene. It's a "you make it or you break" kind of situation. One of the things that I'm so accustomed to I no longer think about is that once I go to the bedroom, I put my phone (with its alarm) on the opposite end of the room from my bed. I haven't stopped using my phone during the day, but I have drawn a line in the sand so that when I do decide to go to bed, the phone stops being a multi-tool and turns into just an alarm. With most modern phones you should also be able to tweak some settings so that even if you block most notifications you can define a list of contacts or notifications as 'emergency' and those will still get through your silent mode/do not disturb mode.
Since I can't control my sunlight exposure as much, especially in winter, I do have a sleep mask (investing in a comfy one is totally worth it) and I've bought a multi-colour light bulb so I can switch it to white light with my phone app if I need to simulate daylight, then change it to warmer/yellower light once I've woken up properly.
That are some nice routines! What is your take on the Philips daylight alarm clocks? Have you ever used one? I adore mine to death ever after I got it for shift work, and I don't wanna live without now.
I mean, I wanna see your Financial Planner's/HR's sales video for working night shifts permanently, that thing would slay Pacific Life or Green Lines Inc. or whatever. '35 years for the same company? Not me. 70-85 even..'
@@davenordquist4663 Well it's more the fact that night shifts are a 50% bonus pay.
Tris si amazing! I feel just the same and tried doing the same by leaving my phone in other room and nothing :/
I’m pretty confident that stretching and walking in the morning will help me a lot cause there have been some random days that I did those and I felt good!
Never even imagine that getting enough sleep meant just not fall asleep during the day, blew my mind.
Thank you so much for this video. I really think it’ll help me!
The funny and at the same time helpful video I've ever watched, thanks
I got diagnosed with sleep apnea recently. And now I have a pretty major demarcation between bad sleep and good sleep. Before I would wake up exhausted; not just tired but like I needed to sleep for another whole 8 hours. I would need to nap multiple times a day, would struggle to stay up for more than 4 hours. Now I have a cpap and it's so nice to be able to sleep and wake up feeling like I can actually be awake.
Though really, I feel like alarms are a big factor in waking up tired. We've decided to structure society around working from 8 to 5, because apparently we're actually robots and not humans. So if you're someone who naturally goes to sleep late, then you're punished for it by having to set an alarm way before you're ready to wake up. When I get to not use an alarm, my sleep cycle naturally drifts about 2 hours a day. When I do use an alarm, I wake up irritated and miserable, and go to sleep stressed knowing I'm not getting as much sleep as I want. And what are we really gaining from this 8 to 5 nonsense? How many of us are actually happy working that much?
I work with people on CPAP, so glad you got diagnosed!! Sleep after treatment is life-changing. Fun fact, people generally enter REM for the last hour of their sleep, so alarms are often waking you from a very deep regenerative state which can make you feel groggy.
> And what are we really gaining from this 8 to 5 nonsense? How many of us are actually happy working that much?
To be honest, working isn't really the issue. I love working, but the reality is why 8-5? why not 10-7 or 12-9 or even however much you need. The place I work at is quite flexible with when you work as long as you do your hours and this is really good for me as I too have sleep apnea
When I was having issues, I'd try and get to bed on time and not set an alarm, especially when working from home. I usually found out that I naturally woke up around 8am, which meant I was up and starting work before 9. I felt much better just having woken up naturally rather than jolted awake with an alarm.
This, except my cpap hasn't helped my sleep any and I still fall asleep throughout the day at work, which isn't helpful, especially when the apnea snoring kicks in 😞
I'm working 8-8 each two days, varied with two days of rest, unless my boss changes my shifts. And thing is that to get 8 hours of sleep i need to get to bed when i come to home at evening. Which I naturally can't do. I was always the person who falls asleep after the midnight. Which leaves me in the worst case scenario with 4 hours of sleep and in best - 6. Which rarely happens.
I’m 25 and I’ve had insomnia for as long as I can remember. Here is what I have found to help me fall asleep and sleep better: a consistent sleep/wake routine, relaxing in a warm bath before bed, a long UA-cam video to watch while I fall asleep, and the BIGGEST help is not focusing on trying to fall asleep. I just watch or listen the video and let my body drift into sleep without stressing about it.
If it works for you that's great, but you might find that the video and warm bath, while relaxing, might not be as relaxing or effective as other methods.
Your body's natural cue to sleep is that it gets colder at night. The colder your room is the better too. A video can also cause issues too, the bright screen can mess with your sleep patterns, it's generally advised to avoid it before bed at least 2 hours before. Try reading? Music is nice too.
Idk, I suffered from insomnia too for almost my entire teenage years up till I was 23 or so. Then I completely switched things up and I am happy to say that It almost never happens anymore.
Bedroom for me is now a sleep sanctuary, I do nothing in it but sleep and get dressed. My thermostat is set to cool the house down in the evenings, ~15C. And I do some pretty rigorous stretching right before bed, which helps slow your heartrate, mind, and makes you drowsy.
I think everything is worth trying to get better sleep, that's why I recommend. Just do what works for you. These habits took a while to form and show benefit, but they ultimately paid off more than anything i've ever tried before. I legit fall asleep within 5 mins most days now.
Good luck, and good rests!
@@truckywuckyuwu Interesting. Good to know! As far as the warm bath goes, there’s research that backs up it being helpful for sleep because when you get out of the bath and into bed, your body temperature plummets.
I have it kind of similar with watching UA-cam, but sometimes the video keeps me awake... And I find myself at 4 in the night saying to myself whyyy
a long video as im falling asleep works best. i don take a warm bath before bed as the ritual of preparing the bath, getting in and getting out, wakes me up. and what that guy said about the pillow over your head,, i didnt know others did this but maybe the weight of the pillow or the blockage of sound helps soothe me to sleep.
@@tomaszmirosawski2 Haha yeah. The videos don’t work for everyone! I have bad anxiety so my thoughts tend to race if I don’t have something to occupy my mind or focus on
thank you so much for this video! God put it in my recommendations just when I needed it because lately I've been feeling very low energy even though my sleep is acceptable, and this confirms that I need to move more. I did XC in the fall, but now in the spring, well, I lost the privelege to do track and hopefully I'll be able to earn it back, but right now, I'm not moving or getting outside at all.
Some of my most restful sleep has been after spending an hour or so just watching chill af videos of this woman vlogging about her horses with very little talking. I'd get so relaxed and comfy watching all the animals chill and interact with eachother, I'd just close my eyes, drop my phone, and go right to sleep. Conversely, I've absolutely skipped sleep over way too captivating "bedtime reading" :P
Any way you can share the channel name or where I can find those videos? I really want to give this a try.
Pls share!
The transition to working from home really messed my sleep up in some ways. Getting up at 6 on a daily basis for the morning commute (which included a considerable amount of walking to and from train stations) didn't seem like that big of a deal until I suddenly didn't have to do that anymore, and I started getting up at 8:30 as a result (while staying up too late). I had to do as you did and incorporate morning walks to make up for what I've lost.
Glad to see an informative vid on this problem many have. 😁😁
the whole "do what works for you, not what society deems acceptable and effective" means so much to me as an audhder who always struggles keeping a routine, but has certain rituals I do every morning and night. I can't force myself not to do my nightly ritual (usually writing or revising my stories), but I can chose to add things or slightly differ how I do it. I've switched to my phone instead of my laptop bc I find the bigger the screen the more likely it'll keep my awake, and I also lower my lights to help set the mood an hour prior (along with other things I'd incorporated before watching this video, that were specific to my adhd/autistic needs). maybe i can work up to adding a walk during the day to get sunlight as well, since my room doesn't have a window, but with the winters here in illinois (and also executive dysfunction) i'm not sure how successful that'll be. it gives me a clearer idea of how to shift my "routines" for somewhat better sleep though, and also have a better mindset around how I view my sleep patterns and daily structures.
long-winded way to say thank you for this video and research you've done, but I was never one for simplicity either so! lol, thank you :)
Ive been suffering with insomnia for at least 3-2 years, and over time ive cone to found out a majority of people who have these issues have sleep anxiety.. I have this issue aswell, and although it took me so long to figure things out, I look back and see all the times ive been frustrated in bed at 3AM trying to fall asleep, on the border of tears, or on a school night before a big test.. the truth is we like to blame ourselves, and even small inconveniences or things other than yourself, so that when you screw up your sleep, its not “your fault” thats a horrible way to look at it, and quiete superficial, I dont know your situation, but I do know that blaming others, or blaming yourself, needs to be approached with the mindset that your over thinking it.. and I know, it seems so obvious, so clear, but yes, thats the answer to insomnia… figure out what works for you, books, music, a pod cast, hell even alternative methods.. the truth is sleep is meant to be approached ina relax state, and if you constantly worry about your sleep, and punish yourself for it, then you will never learn to sleep properly. Forgive your self, and be easy on yourself, its really that simple.
Listen to a podcast as you drift off. Has massively helped me take focus off of sleeping.
very true; good insight.
a lot of issues we have are made significantly worse by the ways we respond to them. once i started working on how i think about and process pain, my frequent, dreadful aches and pains went away almost completely. i can bounce back from minor injuries now like i used to as a kid. i think a lot of us have this idea that our bodies are more fragile than they really are, so we perseverate on things that may happen or already happened.
i am confident that focusing on how we react to things, in a broader sense, and toning it down where necessary would quickly clear up a lot of issues plaguing society.
I'd argue that "overthinking" can be beneficial if you set time to do it BEFORE you go to bed. It's not actually "over"-thinking; just plain old thinking! Honestly, how many of us actually keep away from constant distractions in our day to actually sit down and self-reflect about our problems and try to make approachable solutions?
But I do agree that you shouldn't ultimately overthink with the result being you blame or self-flagellate yourself. Be kind to yourself!
big change for me was not to drink coffee first thing in the morning. I wait 1-1.5h after I wake up to have my first cup and now I don't crash at 3-4pm (before I needed a nap/ another cup of coffee)
Love your videos!!
I really like that you put the colored line below the ad! It makes me know that I'm able to skip it exactly if I wanted to, which actually makes me watch it to support you LOL!
My brain: invested in everything Sabrina's saying.
Also my brain: Taha and Melissa, causally hanging out with ring lights! Kitty! Cobs bakery!
I like to imagine that they are all roommates now...
I absolutely LOVE the nuance shown in this video, especially by the sleep professional. I also have generalised anxiety disorder as well as C-PTSD, and leaving my mind to wander at night (when there are more environmental triggers to particular traumas) can so easily lead to me having panic attacks or just ending up in fight or flight. You know what I'm not doing when I'm freaking out? Sleeping. I'd get so frustrated when people would make a blanket statement that Screens Are the Problem, when they're the one coping strategy I have that can actually make me sleepy much faster. There are absolutely things I do on my phone or laptop that prevent sleep, but they're also a source of a lot of things that help. Often if I play Animal Crossing while laying down and tired, I very quickly find that I can't keep my eyes open. I've tried books, but the lack of sound and colours just make it so much harder for them to keep hold of my attention instead of letting me spiral.
I totally get you! I also have GAD and C-PTSD so your experience resonated so well with mine. I only have extreme experiences dealing with sleep. I can sleep at will and hibernate for more than 12 hours, orrrr I sleep with 3 hours the minimum. Nothing in between. Either ways I end up having nightmares anyway. It's really difficult. Wishing you all the best in your recovery and healing!
Thanks for this! ❤
Its nice to finally hear something than "your phone is whats keeping you up" and being brushed off. Ive struggled with falling asleep for YEARS. Since before I had a phone. Yet, now that I use my phone to de-stress before I go to bed, suddenly I have a problem and its my fault! I would much rather scroll throgh happy things on my phone, instead of sitting alone, in my bed, with my thoughts.
One of my favorite things of Answer in Progress videos is the readily accessible full-length interviews where I can really dig into the ethos and thoughts of the scientific guests. All three of you are also wonderful interviewers. Thank you for the content!!
i have to say, for me personally the sun rise clock thing was a GAME CHANGER, i love it so much. mine is pretty intense and once it wakes you, even if youre dead tired, you are AWAKE and it is way gentler than 8 alarms in 5 minutes, then 3 min, then 6min time intervals. i love my alarm clock so much (even though it hasnt fixed that i am always tired)
Just got one a couple weeks ago and it really helps with morning anxiety. I give myself time to wake up slowly and don’t have a jarring alarm. The light keeps me from falling back asleep.
I start work early in the morning so oversleeping has been a huge problem for me in the past. What I found really helps is I have a "smart" light bulb in my bedroom that turns on and I use that as an alarm. It doesn't gradually come on like the sunrise alarm but it definitely helps wake me up and keep me awake.
You describing the anxiety thoughts without the phones is relatable af and I wish some people would just understand I am not just up on the phone all night because I'm addicted to the phone, I just need a distraction for a bit.
OMG, JUST PURE HARD WORK AND TALENT.
also want to add that if you've tried to fix your sleep hygiene and all of these other tips and still find yourself excessively sleepy during the day, it's definitely worth getting a sleep study done to rule out some possible sleep disorders. I was diagnosed with narcolepsy so it turns out it really truly especially wasn't my fault and explained why even when I had near-perfect sleep hygiene it never seemed to make a difference. They'll also test for sleep apnea which also greatly disrupts your sleep
💯💯 Definitely feel this was missing from the video.
Yeah get a sleep study done! I was diagnosed with moderate sleep apnea and feel like shit everyday despite getting “normal” sleep
+1 to this! i got tested and apparently do not have narcolepsy but was also recommended that i could take narcolepsy medication? i just tell people i have the "tired sleepy disease" and do my best to schedule things at times that are less likely to be difficult for me, and have the medication available as an option
Also ADHD! People focus on the hyperactive presentation but the inattentive presentation is hugely marked by raceing thoughts and poor quality sleep
@@therideneverends1697 came down here to add this - especially as I found that all of the usual sleep hygiene things that get suggested are absolutely awful for helping me sleep because of it. I used to drink coffee late, watch videos until I passed out, occasionally be a bit groggy the next day; Eventually I was pressured into stopping doing this, which only made my sleep worse, which was only met with being told to cut back further (eventually I was saying "no coffee after midday and no screens for 2 hours before bed"). It actually wasn't until I had a few bad cycles of this *after* I was diagnosed, where I noticed I was pretty regularly falling asleep about an hour after I gave up on trying to sleep and having a coffee, intending to just get on with the day on zombie mode. Now, I still do have issues with keeping to a good schedule, but I am nothing like how I used to be, and I find it especially maddening that this was all down to one of the earlier points in the video - people thinking there was some magical perfect sleep and uncritically repeating first-line advice.
Sabrina's motion design never fails to impress
What is motion design
@@blakeaham10:32
Omg thank you so much this video it helps me a lot
I love this video it’s amazing, thank 🤗
Wow… I’ve been beating myself up about my sleep schedule. This gives me a new perspective. Definitely saving this video to remind myself that sleep is not a pass or fail thing, it’s a complex personalized area of health that can be worked on without guilt like any other health area. Thank you