1. no late dinner 2. no late exercises 3. no late water 4. yes late shower {warm water} 5. yes 18.3 temp {cool} 6. yes Sleep on back 7. no late screen 8. yes meditate 9. yes diary 10. yes to do list 11. sleeping satisfied no matter the progress u made {as long as u tried your best}
Allow me to ask a few more questions, becuz I've been having trouble. I eat 2 hours before bed, and I turn off all electronics 1 hour before bed. But my troubles revolve around drinking water, and taking a shower. If I take a shower, I get super thirsty. And if I drink something before bed, I gotta get up and pee in the middle of my sleep.Should i take a shower 1 hour before bed, but drink some water right before? I just need specifics on the timing
@@Arrowz_88 Yeah you can take shower 1 hour before bed and also drink water before taking shower but if you feel thirsty after it , you can quench your thirst with a Little amount of water but try to limit water intake at least before 30 mins before bed
I'm glad that I'm not the only person to do this 😂 I used a tablet holder so I don't need to hold it until I fall asleep; the only thing that hinders me to automatically fall asleep is my glasses, I must wear them off before sleeping
Yea, I listen to them more than watching them. Light doesn't bother me though. I sleep best in the daytime so if I turn on a light or phone, I might fall asleep. For some weird reason I fall asleep holding my phone and not dropping it. I wake up after the video ends, then I put the phone down, I have no idea how this can happen.
So that's why being a side-sleeper I always unintentionally embraced the blanket with my legs. Seems to be for the same reason as they recommended a pillow here
I have to put a low pillow (A folded towel will do if I’m away.) under my waist & chest or I can feel my backbone bending at the waist. Why does nobody ever mention this? Is my waist/hip ratio much greater than most?
It's somehow funny, that if I got exhausted by exercise or work over the day, I'll have a really hard evening, trying to find any sleep, because when I get home, all that tiredness completely goes away in about 10-30mins of being back home and transforms into "I wanna do more" from my body and mind...
@@maurobrandolt2166 that´s the problem. I get home and until I´m done with getting rid of the outdoor clothes and being in the bathroom, i loose every bit of tiredness.
@@Friendship1nmillion He has voiced audio books and used to be the voice of the Alltime Movies and Alltime Conspiracies UA-cam Channels. Hope that helps.
In summer I mostly shower late, nice to know that thats good^^ Sadly, my room is almost impossible to cool below 24° C in summer because the building is very new and isolated pretty good (no there is no AC), keeping windows open the whole night only brings it down from 25+ to about 24
24°C is the perfect temperature for me to switch to my summer guilt. Any lower than that and I need my winter comforter. If it's less than 19 I need my winter comforter plus the summer quilt on top and a cap on my head. And if it gets less than 16 I need to turn on a heater or else I will wake up with a cold due to the cold air in my nose and mouth. With temperature it all depends what kind of bedding and bedclothes you use - the actual temperature doesn't matter as long as it isn't so hot you get sweaty under a light sheet (sleeping without any cover isn't recommended because you can catch a cold even if the room is crazy hot due the the temperature differences caused by your sweat and slight drafts on your skin).
@@darvulya temperature matters a lot, if you are lossing heat that depresses your immune system and can catch a cold due to virus and bacteria being almost omnipresent.
I grew up with evening showers, but started to think that I should switch to morning showers out of peer pressure. This video made me stick to my evening showers.
I can testify to all of these except "no screens." For the last three years, I've been watching relaxing videos on youtube before bed and 9/10 times, it makes me feel relaxed and sleepy.
@@iloveSE4 No, but I will in a couple weeks when I don't have to get up super early for work. For now though, I'm sticking with what I know from experience works for me.
The screen issue boils down to blue light tricking your body into telling your brain it's day time and you should be awake. Night light usually solves that issue.
@eugene3883 Most of the daily activities were actually attainable in very little time, which is why in most societies, even H&G, you would have plenty of free time.
Practically no one does 0 in the modern era. We still walk, we go up stairs, bend and fidget, lift objects, etc. in ways comparable to what would count as physical exertion in hunter-gatherer communities.
@@remnant24 Are you kidding me the average person drives a car to work, your telling me walking up stairs and lifting groceries is equivalent to chasing after a deer for 4 hours, And carrying wood etc. I will say i did exaggerate alot
I work night shift as a Security Guard and sleep during the day. Any suggestions for how I could get a better sleep? Would it be better for me to sleep during the morning right after I get off work or stay up a bit and sleep in the early afternoon? Is pacing around at work better than sitting and relaxing? Does always wearing sunglasses during the day when outside negatively effect my ability to sleep when I’m inside? Does wearing a face mask over my eyes negatively effect my sleep quality in the long run?
12:15 Maybe use a warm color light/tone on your screen or set it to a black screen. Maybe sleep when you fall asleep at home. I think balance is good. Like between relaxing and some activity. Listen to something relaxing to help you fall asleep. You can look up your questions.
There is this ancient, mostly forgotten tool relevant to this discussion. It is called a book. And reading an hour or so before bedtime is considered by sources I referenced suggest reading before bed gives you a better sleep cycle. Admittedly the type of book you read does matter. Horror and thrillers are not the right reading material. So dust off some books, if you have any, and get some better sleep quality.
I cannot sleep when I am hungry, so eating in late evening is absolutely fine for me, overeating on the other hand is not. Sleeping position is a weird one, I tried to look into that one and I found a lot of contradictory papers and no really well done study with big enough and random enough sample. I am stick what feels the most comfortable.
Not having enough diversity in food thx to monocular farms so we eat 5 main grains thats kinda high in starches. More diversity new food im 22 and fing bord why do I need to find places way out of the normal shopping areas to sketchy places to find markets with new food come on people change a little.
The night is when the world is quiet and people like me thrive. I don't want to go to sleep for as long as possible because there's so much I can do and there's no one to bother me.
I use a blue light filter for my computer, and use smart lighting to adjust color temps in the morning and evening, and I wake up almost every morning feeling energized... having had no problems falling asleep. I sleep on the floor most nights, and the only thing that I've found to keep me from falling asleep is not being comfy. That is almost always solved by turning to my other side, at which point I'm usually out in less than 5 minutes.
I agree with the food topic, I hate that I end up eating dinner at 2am before I head to bed. I hate this. But thankfully (for some reason) watching educational videos help me fall asleep as I learn. I fall asleep quickly and eases my mindset.
I stopped using a pillow long time ago, Instead i have a fuzzy blancket. i can move it in all shape, thin to thick depending on how i want to sleep. I recommand all to switch as pillows can't be as adaptable and take space.
I’m impressed with how you explained the benefits of meditation and yoga for slowing down aging. We’re running a few classes on this topic too-hope we get a chance to share ideas with you!
Sometimes when we are sick, feel unwell or just feeling uncomfortable in general, our phones become our comfort devices. I admit it is a bad habit of using phone in bed, but sometimes it could helps us emotionally. Just keep thing to a moderation.
Thank you for explaining why I feel so drowsy 30-60 minutes after taking a shower! Showers rarely makes me feel refreshed and alert and I have to plan them, so I don't feel sleepy when I have to go out!
As someone who has suffered from insomnia for years, I can attest that exercise has not changed my sleep quality at all. I used to not exercise at all, I was completely sedentary. In the last 10 years I have changed radically. I run for an hour a day, every day, and I work in construction so my job requires me to be very active. I have not noticed any difference in my sleep with the change. In fact, it may have even gotten worse. Not saying dont exercise, but if you want to do it just so you can sleep better, im just saying don't have too many expectations
Never understood back sleepers and morning shower people. My bed would be so gross, my wife forced me to shower, hence I sleep well. I have to have tummy time and I usually roll onto my side
When i became athlete i always have good&easy sleep. But when im not i feel hard to sleep. I experimented on myself exercise / pysical work make me have deeper sleep
This is one off the grossest things you can do as a human. Not showering before bed is cereal killer tendencies. You litterally have everything from the day on you.
Sure if you have mud and sweat all over you don't carry that into your bed (what the hell does your day look like?). If you haven't been physically active however I don't see the point of showering before bed. I rather shower in the morning so I can go clean into the day. Starting the day clean makes more sense to me then be clean at the very end of the day when it matters the least.
Good point about the shower! I've never understood why people think it's good to shower in the morning BEFORE work and then take all the sweat and dirt to bed with them at night...when I ask people about it they usually don't have a coherent answer other than "wake up"...or they shower multiple times (which makes me feel sorry for their skin)....
I to get weird answers to that question. People complain about how much time it takes to get ready for work. I tell them to take a shower at night and it’ll save time in the morning. They at me like i’ve asked to eat dirt.
You should shower twice a day..in the morning and after coming home from work..that's it..hygiene is important,unless you are the kind who uses paper towels to wipe after you take a shit.😅 They dont care about hygiene
@@renogunzddragon1900 two showers a day on a regular basis will dry your skin as you are washing away the natural oils that protect your skin from drying out (apply lotion doesn’t replace the oils). Also, those oils can also protect against bacteria. Showering so often can cause your body to ramp up the oil production which makes more oil so you shower to wash it off and then more oil is produced causing a vicious.
This doesn’t even make any sense. Why would I shower at night when I can just shower in the morning. You always sweat at night. Also, I can just change the sheets and clean them easily so it’s not a big deal. This just seems so strange to shower at night.
@@jumanian7346 Not everyone sweats at night. The heat of the shower relaxes and opens the blood veins and vessels helping you to relax and fall asleep easier and stay asleep longer. If you are sweating at night when you are exerting energy you may have a medical condition. If you haven’t already it’s worth asking your doctor about it.
While you have a busy life. Its good to incorporate a few exercises which work on muscles which might not be worked on while doing your regular day to day work.
I always take my toddler out to run and play in the afternoon and I constantly recommend others do it, because not only does it give them some good sensory play but it also burns all that last bit of energy and he sleeps through the night regularly 👍🏻
As well as downright uncomfortable to those living in hotter climates, not to mention the AC cost for such temp would break the wallet. I'm from SEA and have been sleeping in 25-26C range ever since.
@@chetawanung-adjmagool9967 and in some places it can go from near-freezing temperatures to sweltering in the space of 12 hours (east coast US is great for that sort of thing!) I personally am very temperature sensitive and can't even function if things are below about 21 degrees C.
Can you talk about young and old then ancient forests and there co2 uptake differences. Also at the same time explaining why more co2 with less trees = darker green but doesn't mean its good for the plants or earth.
I sleep 14 hours a day and fall asleep fast because of taking melatonin. I haven't worked out since before I started my night shift job in November. When I did workout, i was always tired afterwards.
Things I did to make my sleep way better (I have bad insomnia problem). Drink a glass of water with Magnesium 1h before bed, shower in the evening, read a real book with a more yellowish light and keep all other lights off. The only Illumination I use then is the red led of my Garmin Fenix. Even though I am a side sleeper using an extremely flat pillow or none at all reduced my headaches in the morning to almost 0 (contrary to what you said). Took me some getting used to though. But whenever I use a firmer or thicker pillow my headaches are right back the next morning. Btw I started to try this out when I read an article that ergo pillows are actually bad for everyone and I wanted to see if it’s BS or not. My sleep gets better after any sport like 5-6h before bed. But extremely straining sport makes my sleep bad. Like no more marathons or even Halfmaratjons before workdays. Regarding screen color though I have now read a couple of times that the blue light thing is actually more of a myth. That actually matches my observation that I sometimes fall asleep way better when I watch something boring on my phone lol. But probably the mobile thing is more that you will hop yourselves up too often when you should calm down.
1. Music - Why not ft. Gershwin's "I Got Rhythm"? Fits this theme , is probably out of copyright by now and is a good tune. 2. Suggested Enhancements if you do a re-release: A. Winter v. summer circadian rhythms (big difference between ~8.5 hours of winter daylight and ~15.5 hours of summer daylight at ~latitude 35); B. Add ideal learning times (varies between people, but how?) cf. typical school hours. C. With B, look at naturally ideal teenage rhythms vs. how those rhythms are perverted/distorted by typical school hours and McJobs.
About the best temperatures to keep the bedroom. I dont think that is universal. Some hot countries like mine have an average temperatures ranging from 27-32°C. Amd growing up in such environs males any temperature below 20°C so cold. So imagine a temperature of 18°C in the bedroom. Itll need a lot of getting used to. Short,i think the temperature of comfort vary from person to person And heavily dependent on temperature you grew up in
Blue light from screens affecting sleep is a misinterpretation of the data. Much more important is to get a lot of light on the middle of the day..the amount of light entering the eye from screens is not really sufficient to significantly stimulate the melanopsin system. The real issue is sitting in the office midday - which is 1000 - 10000 times dimmer than outside. So insufficient signals are sent to the brain to tell us when is the midday peak.
As a welder/fabricator I wouldn't dream of going to bed without showering before hand. I would literally turn the bedsheets black. Even on my days off I wouldnt feel great getting upto 'after hours activities' with a days worth of sweat and other nasties lingering around. I'm definitely in the shower before bed camp.
At 8:22 says that you shouldn't be making yourself warm and cozy. For me this is absolutely needed! I'm always sleeping with a hoodie on, and even with the hood over my head *(to mostly prevent feeling a draft on the back of my neck)* but to also hold in heat that escapes from the ears. Even in the summer time, when the AC is running to keep my place at a comfortable cooler temperature, I'm still putting a hoodie on before bed. Also, I have a job working 2nd shift and get home from work at 11pm and the majority of the time I'm feeling hungry when I get home, so another thing I do that this video says not to do is I usually make myself a sandwich around midnight and then go to bed like 2hrs later. I'm also a stomach sleeper too. I feel like there are a lot of "Don't Do's" in this video that I do in fact do and I still don't have an issue falling to sleep usually.
Everybody is different. I’m one of the few who has to force themselves to eat something for breakfast, & only because I take a morning tablet after food.
03:16 So easy to turn this around: people who sleep well, of course tend to feel fit regardless of how well they exercise. Also, if you exercise a lot, but have problems with sleep, of course you don’t feel fit. I don’t believe people sleep well because they think they’re fit. They feel fit because they sleep well for other reasons.
I sleep perfect in a heartbeat, all night and I don't train at all... Unless you count running in cod training 😂 Maybe because I love sleeping my body loves it as well.
Wow guys get a load of Mr perfect sleep over here next thing you'll be telling us you have a roof over your head too lol like if you're going to lie at least make it believable 😆
Ahh yes, Mr perfect sleep, that's a good nickname actually, thanks for the input 😂 anyway, that's me.. And if you don't believe it I couldn't care less, you're just one guy on the other side of the world 😂
I just wonder why you watched this video-was it to see if you do everything to the letter or see if you’re just naturally a perfect sleeper regardless of your surroundings or exertion levels and such?
Decent video for the intended purpose, but there are a few problems, mainly in the sleep position segment. Flat on your back is NOT the best sleeping position, as while it does provide the best passive vertebral alignment it also brings a significant aspiration hazard (choking on your own saliva or nose secretions), the safest sleep position is lateral. Also the second pillow between the knees, while based on real (older) research, has been debunked years ago for multiple reasons, the simplest one being that most people don't stay motionless during sleep and impeding leg movement activates autonomous defense reflexes, stimulating the RAS and consequently lowering sleep quality.
Sharing in case it helps someone. In my family, sleeping up or eating cheese before sleep (even dinner) causes nightmares. Specially when I was a kid. But each body is different so just test what works best for you
my message was deleted (i guess it's because i was linking studies), but bottom line is: best position to sleep with less apnea/snoring is on the side, as shown by different studies
11:54 - well, there's an alternative here... if you *don't* watch interesting videos, that may actually make you sleep faster... what I have been doing for a long time is watching videos without audio about metal pouring (BigStackD) or some restauration videos... most of the time I don't even finish the video, since I almost left my mobile fall... I think it deserves a little bit more of investigation...
Interesting proposition, expect there's one big issue with that method. One that I've experienced often. You often fall asleep at a random position. Tjis is especially true if you're holding a smartphone, as it causes your body -mostly your arms- to go limp at awkward positions. As a result, you end up with a bit of pain if you remain like that for the rest of your night.
I want to participate in such studies if they investigate this. I watch UA-cam videos too 30-60 minutes before sleeping. As long as they are not stimulating videos, I usually have a good night sleep
I have a habit of falling asleep on the couch for an hour or two, then I wake up and do a few things before actually getting in bed for the night. Are there any benefits from doing that?
I've always only showered at night because I feel clean and don't see a point in showering in the morning because what am I doing in my sleep to get dirty and necessitate a shower
Watching this while struggling to sleep. I mostly do things correctly but for some reason I get too focused on getting a good sleep that if I try to do so, my body will refuse and set me down 2 hours further without sleep just because I tried
For me there is nothing that keeps me awake for longer than getting into an ice cold bed in winter 😖 The bedroom itself I keep quite cool all year round, but I have an electric blanket on in bed in the winter and hour or so before I go to bed 🤷♀️ I fall asleep very quickly in a nice warm bed but an ice cold bed will see me lying awake for ages until my body heat has warmed up the bed and blankets. I agree on taking a shower before bed ☺️ Very relaxing.
I'm 61 I work on a building site. My back and calf muscles hurt every day, they still hurt in the morning. I've just brought another turnaround project to do when I get home from work. I never get a good night's sleep
It’s one thing to use your phone before bed but it’s another thing to do it when you feel ill as hell so you try to intake as much dopamine as possible to feel not as ill
The same researchers that released the blue light results did a follow up that proved the blue (wavelength) wasn't the problem but the intensity of the light (lumens). Blue light has no effect on sleep, just how bright the light is.
I've had a few requests to provide our Circadian Rhythm timeline graphic we used in this video. It is now available over on our Community Tab ☺
1. no late dinner
2. no late exercises
3. no late water
4. yes late shower {warm water}
5. yes 18.3 temp {cool}
6. yes Sleep on back
7. no late screen
8. yes meditate
9. yes diary
10. yes to do list
11. sleeping satisfied no matter the progress u made {as long as u tried your best}
When do you take your last sip of water prior to bed?
Allow me to ask a few more questions, becuz I've been having trouble.
I eat 2 hours before bed, and I turn off all electronics 1 hour before bed. But my troubles revolve around drinking water, and taking a shower. If I take a shower, I get super thirsty. And if I drink something before bed, I gotta get up and pee in the middle of my sleep.Should i take a shower 1 hour before bed, but drink some water right before?
I just need specifics on the timing
If you could give me the answers, you would be changing my life for the better.
@@Arrowz_88
Yeah you can take shower 1 hour before bed and also drink water before taking shower but if you feel thirsty after it , you can quench your thirst with a Little amount of water but try to limit water intake at least before 30 mins before bed
I lit always have a vivid nightmare after meditation 😭
I love how those studies assume people sleep in one of the positions! I use all 3 positions multiple times a night!
I start on my back, go to my right side, swap to my left/ left stomach, and then return to my back before falling asleep like clockwork every night.
Yeah same. Start on my back, rotating to my side. When I wake up, I rotated 180 degrees with my head on the feetside of the bed.
@@planescaped you sound like a dog lmao😂 like when they turn in circles in their bed before settling then do it a few times before actually sleeping
Would love to know how you can tell what positions you actually sleep in (as opposed to lie awake in). Do you tape yourself sleeping?
I once slept in my car and woke up with weird clothes in a hospital.
Really weird what sleeping position made me go all the way there.
(Joke)
Showering before bed has always been such a cozy thing for me. So cool to see my cozy-ness is backed up with science!
Your sheets stay clean for longer that way too, which prolongs comfort I feel.
It wakes me up. Can’t sleep after.
I find that browsing UA-cam videos puts me right to sleep... Problem is, I drop my phone on my face or chest, but that's my cue to hang it up! 😴
I'm glad that I'm not the only person to do this 😂 I used a tablet holder so I don't need to hold it until I fall asleep; the only thing that hinders me to automatically fall asleep is my glasses, I must wear them off before sleeping
Yes! We are a select few.
💯! I often have to look around and follow the charging cord to find my phone on the floor next to me LOL
Yes i know that. Allways hit my face😂
Yea, I listen to them more than watching them. Light doesn't bother me though. I sleep best in the daytime so if I turn on a light or phone, I might fall asleep. For some weird reason I fall asleep holding my phone and not dropping it. I wake up after the video ends, then I put the phone down, I have no idea how this can happen.
"avoid blue light before bed" *has an all blue background*
Nah dawg its red
LOL
Stupidest comment i've ever seen
Thankfully my phone can turn everything black and white, useful for bedtime (only when you not planned to keep binging)
I used to always keep a blue lightbulb in my lamp, until it finally burned out.
So that's why being a side-sleeper I always unintentionally embraced the blanket with my legs. Seems to be for the same reason as they recommended a pillow here
same fr
same, was looking for this comment
Righttt
Yesss it feels so good! Hell yeah science
I have to put a low pillow (A folded towel will do if I’m away.) under my waist & chest or I can feel my backbone bending at the waist. Why does nobody ever mention this? Is my waist/hip ratio much greater than most?
It's somehow funny, that if I got exhausted by exercise or work over the day, I'll have a really hard evening, trying to find any sleep, because when I get home, all that tiredness completely goes away in about 10-30mins of being back home and transforms into "I wanna do more" from my body and mind...
same lol
try to take a 20-30 min nap at evening and will help with the bad sleep at night
@@maurobrandolt2166 that´s the problem. I get home and until I´m done with getting rid of the outdoor clothes and being in the bathroom, i loose every bit of tiredness.
Why does hearing Robin & Stu's voices make me so happy? I think I'll sleep well tonight.
Happy it helps 😊
@@DebunkedOfficialI'm being serious here : Has this guy voiced television documentaries ? His voice sounds Very familiar . ♑️✍️🇳🇴🇦🇺
@@Friendship1nmillion He has voiced audio books and used to be the voice of the Alltime Movies and Alltime Conspiracies UA-cam Channels. Hope that helps.
@@DebunkedOfficial Thanks . I emailed a topic suggestion for your channel recently . What's the progress on that ? 💝
Not me watching this at 4 am
😆 Go to sleep!
😂😂😂
I work third shift so that's normal
Me right now lol
ig he slept and woke up at 4 am 😁
In summer I mostly shower late, nice to know that thats good^^
Sadly, my room is almost impossible to cool below 24° C in summer because the building is very new and isolated pretty good (no there is no AC), keeping windows open the whole night only brings it down from 25+ to about 24
You're not alone with your temperature problem mate
24°C is the perfect temperature for me to switch to my summer guilt. Any lower than that and I need my winter comforter. If it's less than 19 I need my winter comforter plus the summer quilt on top and a cap on my head. And if it gets less than 16 I need to turn on a heater or else I will wake up with a cold due to the cold air in my nose and mouth. With temperature it all depends what kind of bedding and bedclothes you use - the actual temperature doesn't matter as long as it isn't so hot you get sweaty under a light sheet (sleeping without any cover isn't recommended because you can catch a cold even if the room is crazy hot due the the temperature differences caused by your sweat and slight drafts on your skin).
@@katarzynabisaga4020You do know that colds are caused by viruses, right? Temperature has nothing to do with it.
@@darvulya temperature matters a lot, if you are lossing heat that depresses your immune system and can catch a cold due to virus and bacteria being almost omnipresent.
I grew up with evening showers, but started to think that I should switch to morning showers out of peer pressure.
This video made me stick to my evening showers.
I can testify to all of these except "no screens." For the last three years, I've been watching relaxing videos on youtube before bed and 9/10 times, it makes me feel relaxed and sleepy.
have you tried not using them for a few weeks?
@@iloveSE4
No, but I will in a couple weeks when I don't have to get up super early for work. For now though, I'm sticking with what I know from experience works for me.
With the background light being dimmed, it's my brain signal to go to sleep.
The screen issue boils down to blue light tricking your body into telling your brain it's day time and you should be awake. Night light usually solves that issue.
@@realJoeMavro did it work?
Considering we went from exercising up to 4 hours in the prehistoric era to 0 in the modern era it definitely explains a lot.
More like damn near the whole day
I don't think Alot can be explained. He simply exists in all his furry grandeur
@eugene3883 Most of the daily activities were actually attainable in very little time, which is why in most societies, even H&G, you would have plenty of free time.
Practically no one does 0 in the modern era. We still walk, we go up stairs, bend and fidget, lift objects, etc. in ways comparable to what would count as physical exertion in hunter-gatherer communities.
@@remnant24 Are you kidding me the average person drives a car to work, your telling me walking up stairs and lifting groceries is equivalent to chasing after a deer for 4 hours, And carrying wood etc. I will say i did exaggerate alot
I work night shift as a Security Guard and sleep during the day. Any suggestions for how I could get a better sleep? Would it be better for me to sleep during the morning right after I get off work or stay up a bit and sleep in the early afternoon? Is pacing around at work better than sitting and relaxing? Does always wearing sunglasses during the day when outside negatively effect my ability to sleep when I’m inside? Does wearing a face mask over my eyes negatively effect my sleep quality in the long run?
Get TF OFF night shift!! Your body simply CAN’T adjust to that as a regular daily schedule…
12:15 Maybe use a warm color light/tone on your screen or set it to a black screen. Maybe sleep when you fall asleep at home. I think balance is good. Like between relaxing and some activity. Listen to something relaxing to help you fall asleep. You can look up your questions.
@@zeebest1004 not everyone has that option...
Exercise during work and sleep in a pitch black room
Yes it CAN adjust. I've been doing it for over a decade. No problems.
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Who else watched this laying in bed about to go to sleep. 😂
There is this ancient, mostly forgotten tool relevant to this discussion. It is called a book. And reading an hour or so before bedtime is considered by sources I referenced suggest reading before bed gives you a better sleep cycle. Admittedly the type of book you read does matter. Horror and thrillers are not the right reading material. So dust off some books, if you have any, and get some better sleep quality.
I cannot sleep when I am hungry, so eating in late evening is absolutely fine for me, overeating on the other hand is not.
Sleeping position is a weird one, I tried to look into that one and I found a lot of contradictory papers and no really well done study with big enough and random enough sample. I am stick what feels the most comfortable.
There may be other medical conditions that affect your optimum sleeping position.
i love sleeping on my back but the sleep paralyse demon keeps getting to me , to the side bend my arm under my pillow
Just do what you're most comfortable with.
What other things might people be doing wrong every night?
…. Really? 🫣🤐😘
Not having enough diversity in food thx to monocular farms so we eat 5 main grains thats kinda high in starches.
More diversity new food im 22 and fing bord why do I need to find places way out of the normal shopping areas to sketchy places to find markets with new food come on people change a little.
It depends on habits or mistakes and lifestyle of the person
The night is when the world is quiet and people like me thrive. I don't want to go to sleep for as long as possible because there's so much I can do and there's no one to bother me.
Please cover tires, all-season vs snow tires. Where I'm going they say all-season are useless in winter.
I use a blue light filter for my computer, and use smart lighting to adjust color temps in the morning and evening, and I wake up almost every morning feeling energized... having had no problems falling asleep. I sleep on the floor most nights, and the only thing that I've found to keep me from falling asleep is not being comfy. That is almost always solved by turning to my other side, at which point I'm usually out in less than 5 minutes.
I agree with the food topic, I hate that I end up eating dinner at 2am before I head to bed. I hate this. But thankfully (for some reason) watching educational videos help me fall asleep as I learn. I fall asleep quickly and eases my mindset.
You'll figure it out, buddy!
Carb coma has entered the chat😂
I stopped using a pillow long time ago, Instead i have a fuzzy blancket. i can move it in all shape, thin to thick depending on how i want to sleep. I recommand all to switch as pillows can't be as adaptable and take space.
I’m impressed with how you explained the benefits of meditation and yoga for slowing down aging. We’re running a few classes on this topic too-hope we get a chance to share ideas with you!
What about crying yourself to sleep? I've been doing it for years.
Mark, du sprichst mir aus dem Herzen. Und aus der Seele. 👍👍👍
7:30 - I could listen to this all day! Your voice and the way you explain things are fantastic 🎉.
Thank you 😊
Sometimes when we are sick, feel unwell or just feeling uncomfortable in general, our phones become our comfort devices. I admit it is a bad habit of using phone in bed, but sometimes it could helps us emotionally. Just keep thing to a moderation.
12:25 Ah yes brilliant the colour of the background of this video and overall theme of the channel.
Thank you for explaining why I feel so drowsy 30-60 minutes after taking a shower! Showers rarely makes me feel refreshed and alert and I have to plan them, so I don't feel sleepy when I have to go out!
Night shift for phones. Also for PC users. f.lux is fantastic. based on your timezone changes your screen to a WARM light
I do get pretty tired from a workout. I can't do it right after work because my whole day would consist of work, workout & sleep.
As someone who has suffered from insomnia for years, I can attest that exercise has not changed my sleep quality at all. I used to not exercise at all, I was completely sedentary. In the last 10 years I have changed radically. I run for an hour a day, every day, and I work in construction so my job requires me to be very active. I have not noticed any difference in my sleep with the change. In fact, it may have even gotten worse. Not saying dont exercise, but if you want to do it just so you can sleep better, im just saying don't have too many expectations
Great video. Thank you.
You had me at “being a productive member of society”
Hilarious.
not me eating, exercising, watching youtube, and showing right before bed while watching this😂
I always smile when I see an upload from this channel.
😊
I have a chiropractic star designed pillow and wow it changed my posture. I love it!
It would be great to have studies for night owls like me, because I couldn't stick to these 'normal' daytime routines even if I wanted to lol
Never understood back sleepers and morning shower people. My bed would be so gross, my wife forced me to shower, hence I sleep well. I have to have tummy time and I usually roll onto my side
When i became athlete i always have good&easy sleep. But when im not i feel hard to sleep. I experimented on myself exercise / pysical work make me have deeper sleep
Showering only in the morning has got to be the grossest dumbest time to shower, y’all mean you crawl into bed when you’re at your dirtiest/sweatiest?
My wife does this.
And then she complains she has no time to get ready in the morning.
Literally insane.
Why not? At home u can be as sweaty as u want + you sweat overnight and so on xD
I don't get it either. How can someone think it's a good idea to go sleep unwashed after a long working day?
This is one off the grossest things you can do as a human. Not showering before bed is cereal killer tendencies. You litterally have everything from the day on you.
Sure if you have mud and sweat all over you don't carry that into your bed (what the hell does your day look like?). If you haven't been physically active however I don't see the point of showering before bed.
I rather shower in the morning so I can go clean into the day. Starting the day clean makes more sense to me then be clean at the very end of the day when it matters the least.
I showed before bed because I don't want to take the grime and dust from the day into bed with me.
Right who doesn't shower before bed ewww
Couldn't it have been that the people getting better sleep was feeling more fit rather than the other way around?
I usually go to sleep reading pdfs on my phone. I find it a good relaxer
Good point about the shower! I've never understood why people think it's good to shower in the morning BEFORE work and then take all the sweat and dirt to bed with them at night...when I ask people about it they usually don't have a coherent answer other than "wake up"...or they shower multiple times (which makes me feel sorry for their skin)....
I to get weird answers to that question. People complain about how much time it takes to get ready for work. I tell them to take a shower at night and it’ll save time in the morning. They at me like i’ve asked to eat dirt.
You should shower twice a day..in the morning and after coming home from work..that's it..hygiene is important,unless you are the kind who uses paper towels to wipe after you take a shit.😅 They dont care about hygiene
@@renogunzddragon1900 two showers a day on a regular basis will dry your skin as you are washing away the natural oils that protect your skin from drying out (apply lotion doesn’t replace the oils). Also, those oils can also protect against bacteria. Showering so often can cause your body to ramp up the oil production which makes more oil so you shower to wash it off and then more oil is produced causing a vicious.
This doesn’t even make any sense. Why would I shower at night when I can just shower in the morning. You always sweat at night. Also, I can just change the sheets and clean them easily so it’s not a big deal. This just seems so strange to shower at night.
@@jumanian7346 Not everyone sweats at night. The heat of the shower relaxes and opens the blood veins and vessels helping you to relax and fall asleep easier and stay asleep longer. If you are sweating at night when you are exerting energy you may have a medical condition. If you haven’t already it’s worth asking your doctor about it.
Fabulous is just too amazing I will recommend it to everyone
I’m definitely trying some of these tonight plus a few of the things in the video about everything in the morning that we’re doing wrong ❤
Let us know if your sleep improves!
I do not work-out. But I do my work on job for 8 hours walking around, lifting 2-20 kgs, and different activities.. Is it fine?
While you have a busy life. Its good to incorporate a few exercises which work on muscles which might not be worked on while doing your regular day to day work.
I always take my toddler out to run and play in the afternoon and I constantly recommend others do it, because not only does it give them some good sensory play but it also burns all that last bit of energy and he sleeps through the night regularly 👍🏻
Listening to minute 3:47 while having dinner at 5am hitted me hard 😢. Greetings from spain 🇪🇸
5am!!! That’s breakfast
If i dont eat before going to bed my stomach hurts because im hungry, which causes me to wake up and eat Midnight or having very poor sleep
How many people are watching this just before bed?
8:59 That bedroom temp in the Caribbean where I live is literally impossible without specialty equipment.
As well as downright uncomfortable to those living in hotter climates, not to mention the AC cost for such temp would break the wallet.
I'm from SEA and have been sleeping in 25-26C range ever since.
@@chetawanung-adjmagool9967 and in some places it can go from near-freezing temperatures to sweltering in the space of 12 hours (east coast US is great for that sort of thing!) I personally am very temperature sensitive and can't even function if things are below about 21 degrees C.
I found audiobooks before sleep as the best.Trying to finish one for about a month or so but its hard to go beyond half of the story.
Can you talk about young and old then ancient forests and there co2 uptake differences.
Also at the same time explaining why more co2 with less trees = darker green but doesn't mean its good for the plants or earth.
Very interesting topic.
@@DebunkedOfficial is that a yes?
11:22 Wait there’s a scientific reason for why I always feel inclined to do this with my blanket?! Lol
I sleep 14 hours a day and fall asleep fast because of taking melatonin. I haven't worked out since before I started my night shift job in November. When I did workout, i was always tired afterwards.
Things I did to make my sleep way better (I have bad insomnia problem). Drink a glass of water with Magnesium 1h before bed, shower in the evening, read a real book with a more yellowish light and keep all other lights off. The only Illumination I use then is the red led of my Garmin Fenix. Even though I am a side sleeper using an extremely flat pillow or none at all reduced my headaches in the morning to almost 0 (contrary to what you said). Took me some getting used to though. But whenever I use a firmer or thicker pillow my headaches are right back the next morning. Btw I started to try this out when I read an article that ergo pillows are actually bad for everyone and I wanted to see if it’s BS or not. My sleep gets better after any sport like 5-6h before bed. But extremely straining sport makes my sleep bad. Like no more marathons or even Halfmaratjons before workdays.
Regarding screen color though I have now read a couple of times that the blue light thing is actually more of a myth. That actually matches my observation that I sometimes fall asleep way better when I watch something boring on my phone lol. But probably the mobile thing is more that you will hop yourselves up too often when you should calm down.
The key to good sleep is happy thoughts when you put your head on your pillow. Start thinking about something that would put you in absolute bliss.
@@IntegerOfDoomusually I do
All your videos are brilliant and your funny as well keep making more please better than anything on tv well done
1. Music - Why not ft. Gershwin's "I Got Rhythm"? Fits this theme , is probably out of copyright by now and is a good tune.
2. Suggested Enhancements if you do a re-release: A. Winter v. summer circadian rhythms (big difference between ~8.5 hours of winter daylight and ~15.5 hours of summer daylight at ~latitude 35); B. Add ideal learning times (varies between people, but how?) cf. typical school hours. C. With B, look at naturally ideal teenage rhythms vs. how those rhythms are perverted/distorted by typical school hours and McJobs.
Thank you for video so much ❤
Thank you for watching ❤️
is it a problem that i’m watching this at 2:00 am?
Probably, but at least it ain’t 3:15 am
There’s always tomorrow
This explains why I can't sleep even though I do heavy exercise during the day - I feel unfit and unwell.
You’re so real for this 🙏😘
About the best temperatures to keep the bedroom. I dont think that is universal.
Some hot countries like mine have an average temperatures ranging from 27-32°C.
Amd growing up in such environs males any temperature below 20°C so cold.
So imagine a temperature of 18°C in the bedroom.
Itll need a lot of getting used to.
Short,i think the temperature of comfort vary from person to person
And heavily dependent on temperature you grew up in
I feel so vindicated about late showers now. I was always told it was better to do it in the morning but i always felt better after evening showers.
Blue light from screens affecting sleep is a misinterpretation of the data. Much more important is to get a lot of light on the middle of the day..the amount of light entering the eye from screens is not really sufficient to significantly stimulate the melanopsin system. The real issue is sitting in the office midday - which is 1000 - 10000 times dimmer than outside. So insufficient signals are sent to the brain to tell us when is the midday peak.
As a welder/fabricator I wouldn't dream of going to bed without showering before hand. I would literally turn the bedsheets black.
Even on my days off I wouldnt feel great getting upto 'after hours activities' with a days worth of sweat and other nasties lingering around.
I'm definitely in the shower before bed camp.
Same here 😂
At 8:22 says that you shouldn't be making yourself warm and cozy. For me this is absolutely needed! I'm always sleeping with a hoodie on, and even with the hood over my head *(to mostly prevent feeling a draft on the back of my neck)* but to also hold in heat that escapes from the ears. Even in the summer time, when the AC is running to keep my place at a comfortable cooler temperature, I'm still putting a hoodie on before bed. Also, I have a job working 2nd shift and get home from work at 11pm and the majority of the time I'm feeling hungry when I get home, so another thing I do that this video says not to do is I usually make myself a sandwich around midnight and then go to bed like 2hrs later. I'm also a stomach sleeper too. I feel like there are a lot of "Don't Do's" in this video that I do in fact do and I still don't have an issue falling to sleep usually.
Everybody is different.
I’m one of the few who has to force themselves to eat something for breakfast, & only because I take a morning tablet after food.
Watching this on my phone, right before sleeping, on my warm bed, after having a heavy dinner
I love this guys voice
I love it how I’m watching this before I go to bed 😂
03:16 So easy to turn this around: people who sleep well, of course tend to feel fit regardless of how well they exercise. Also, if you exercise a lot, but have problems with sleep, of course you don’t feel fit. I don’t believe people sleep well because they think they’re fit. They feel fit because they sleep well for other reasons.
It could be that people who sleep poorly think they are less fit, not that people who preceive their fitness to be high sleep better. (2:45-3:03)
True: chicken & egg.
I sleep perfect in a heartbeat, all night and I don't train at all... Unless you count running in cod training 😂 Maybe because I love sleeping my body loves it as well.
Wow guys get a load of Mr perfect sleep over here next thing you'll be telling us you have a roof over your head too lol like if you're going to lie at least make it believable 😆
Ahh yes, Mr perfect sleep, that's a good nickname actually, thanks for the input 😂 anyway, that's me.. And if you don't believe it I couldn't care less, you're just one guy on the other side of the world 😂
I just wonder why you watched this video-was it to see if you do everything to the letter or see if you’re just naturally a perfect sleeper regardless of your surroundings or exertion levels and such?
@@curiodyssey3867 I can do nothing all day and sleep easily. You just have a skill issue.
Very useful information! Splendid work man.
Thanks 😊
Decent video for the intended purpose, but there are a few problems, mainly in the sleep position segment. Flat on your back is NOT the best sleeping position, as while it does provide the best passive vertebral alignment it also brings a significant aspiration hazard (choking on your own saliva or nose secretions), the safest sleep position is lateral. Also the second pillow between the knees, while based on real (older) research, has been debunked years ago for multiple reasons, the simplest one being that most people don't stay motionless during sleep and impeding leg movement activates autonomous defense reflexes, stimulating the RAS and consequently lowering sleep quality.
Sharing in case it helps someone. In my family, sleeping up or eating cheese before sleep (even dinner) causes nightmares. Specially when I was a kid. But each body is different so just test what works best for you
my message was deleted (i guess it's because i was linking studies), but bottom line is: best position to sleep with less apnea/snoring is on the side, as shown by different studies
What about when I come home from work in the afternoon, sit on the couch, blink once, then it's 5:45 a.m.? I hate when that happens.
Where did the timeline chart come from? I’d like to use this as a reference to help with sleep and daily living.
Over the coming week I’ll make a shareable image version and upload it to the community tab. 👍 Thanks
@@DebunkedOfficialdid you ever make one?
@@Reddeadgamexz Thanks for the reminder! It's on our Community Tab now 😁
11:54 - well, there's an alternative here...
if you *don't* watch interesting videos, that may actually make you sleep faster...
what I have been doing for a long time is watching videos without audio about metal pouring (BigStackD) or some restauration videos...
most of the time I don't even finish the video, since I almost left my mobile fall...
I think it deserves a little bit more of investigation...
Interesting proposition, expect there's one big issue with that method. One that I've experienced often.
You often fall asleep at a random position. Tjis is especially true if you're holding a smartphone, as it causes your body -mostly your arms- to go limp at awkward positions. As a result, you end up with a bit of pain if you remain like that for the rest of your night.
I want to participate in such studies if they investigate this. I watch UA-cam videos too 30-60 minutes before sleeping. As long as they are not stimulating videos, I usually have a good night sleep
I don't know if Yoga counts as workout, but it helps me a lot to come down and get my body ready to sleep before bed!
I have a habit of falling asleep on the couch for an hour or two, then I wake up and do a few things before actually getting in bed for the night. Are there any benefits from doing that?
It’s 12:50 there is schl tmrw and I’m here trying to find why i can’t sleep
honestly, the light part, we as humans already screwed it up too much, at a normal nighttime we are at home with lights everywhere.
I slept on my stomach until I sprained my ankle. It was painful so I started sleeping on my side. I still do.
I've always only showered at night because I feel clean and don't see a point in showering in the morning because what am I doing in my sleep to get dirty and necessitate a shower
You sweat while you sleep
You forgot to mention the most important one.
Make sure there are no mosquitos in the room 😤
I figured out that the lights on my ALienware m18X mimicked firelight. Sleeping by that machine was comforting to say the least.
As an Indian, my bedroom is never 18°C. Even in summer, I set my AC to 23° and cover myself with a blanket
Watching this while struggling to sleep.
I mostly do things correctly but for some reason I get too focused on getting a good sleep that if I try to do so, my body will refuse and set me down 2 hours further without sleep just because I tried
For me there is nothing that keeps me awake for longer than getting into an ice cold bed in winter 😖 The bedroom itself I keep quite cool all year round, but I have an electric blanket on in bed in the winter and hour or so before I go to bed 🤷♀️ I fall asleep very quickly in a nice warm bed but an ice cold bed will see me lying awake for ages until my body heat has warmed up the bed and blankets. I agree on taking a shower before bed ☺️ Very relaxing.
Theres a youtube channel that talks about space and i can never get through the video when its bed time because it puts me right to sleep
What’s it called? 👀
I'm 61 I work on a building site. My back and calf muscles hurt every day, they still hurt in the morning. I've just brought another turnaround project to do when I get home from work. I never get a good night's sleep
It’s one thing to use your phone before bed but it’s another thing to do it when you feel ill as hell so you try to intake as much dopamine as possible to feel not as ill
I accidentally broke the last rule by watching this video.
The same researchers that released the blue light results did a follow up that proved the blue (wavelength) wasn't the problem but the intensity of the light (lumens). Blue light has no effect on sleep, just how bright the light is.