Why You're Always Tired: 8 Science-Based Secrets to Boost Your Energy
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- Опубліковано 13 чер 2024
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Have you ever felt like no matter how hard you try, you always feel tired? I've been there many times in my life - and I wanted to make this video for you. In this video I'll help you understand the basics of how sleep works and 8 crucial tools you can use to build the life you want to live.
Note that there are a number of medical conditions that can lead to persistent fatigue - if you think this could be you, please consult a qualified medical professional for individualised assessment and advice! This UA-cam video is purely for general informational purposes about sleep and is not intended as personal medical advice. Please consult a qualified healthcare professional for individualised advice on any medical concerns.
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» Sources 🤓
Books:
Why We Sleep, Dr. Matthew Walker
Amazon link: geni.us/whwesleep
Shortform link: www.shortform.com/app/book/wh...
Hello Sleep, Dr. Jade Wu
Amazon link: geni.us/hellosleep
The Sleep Prescription, Dr. Aric A. Prather
Amazon link: geni.us/sleepprescription
The Science of Sleep, Heather Darwall-Smith, MA.
Amazon link: geni.us/scienceofsleep_
Scientific Studies:
Steven W. Lockley and others, High Sensitivity of the Human Circadian Melatonin Rhythm to Resetting by Short Wavelength Light, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 9, 1 September 2003, Pages 4502-4505
Study Link: doi.org/10.1210/jc.2003-030570
Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018 Mar 16;5(1):e23. doi: 10.2196/mental.9519. PMID: 29549064; PMCID: PMC5878366.
Study link: mental.jmir.org/2018/1/e23/
Quotes + Case Studies:
Dr. Andrew Huberman: “Using Light for Health”
Article link: hubermanlab.com/using-light-f...
Dr. Andrew Huberman: “Toolkit for Sleep”
Article link: hubermanlab.com/toolkit-for-s...
CNBC: “What chess grandmasters eat for peak concentration and performance”
Article link: www.cnbc.com/2019/09/20/chess... athlete
CNBC: “LeBron James reveals the nighttime routine that helps him perform ‘at the highest level’”
Article link: www.cnbc.com/2018/12/21/lebro...
CNBC: “Olympic hero Michael Phelps says the secret to his success is one most people overlook”
Article link: www.cnbc.com/2017/02/14/olymp...
Other article citations:
Sleep Foundation: “Adenosine and Sleep”
Article link: www.sleepfoundation.org/how-s...
Sleep Foundation: “Circadian Rhythm”
Article link: www.sleepfoundation.org/circa...
National Institute of Health: “Pharmacology of Caffeine”
Article link: www.ncbi.nlm.nih.gov/books/NB...
Centers for Disease Control and Prevention: “Effects of Light on Circadian Rhythms”
Article link: www.cdc.gov/niosh/emres/longh...
Financial Times: “Sleep expert Matthew Walker on the secret to a good night’s rest”
Article link: www.ft.com/content/e6ccdcac-1...
Zen Buddhism: “Mindfulness Meditation To Sleep Better”
Article link: www.zen-buddhism.net/mindfuln...
UpToDate: “Cardiovascular effects of caffeine and caffeinated beverages”
Article link: www.uptodate.com/contents/car...
Tool 1 (7:17) Early morning light exposure
Tool 2 (7:32) Exercise in the earlier parts of the day
Tool 3 (8:32) Using caffeine strategically
Tool 4 (10:08) Timing of meals
Tool 5 (10:28) Limit evening light exposure
Tool 6 (11:16) Be conscious of alcohol intake
Tool 7 (12:09) Create a relaxing bedtime routine
Tool 8 (14:04) Keeping a sleep journal or tracking your sleep
Hero
@@nelsontovars the vedio already had timespams?
@@Notreal_shayan The timestamps are just described "tool 1,2,3..."
many thanks
I work 14 hours perday. That's why I always feel tired.
The izzy queen is back 🤎🪐
She is a very talented and a beautiful princess. I love her English accent. It is just so cute.
Have missed you guys 🥰
@@IzzySealey I would love to introduce my nephews to you. Many of them are medical Dr like yourself and still single. Lol.
Yes our Khalizzy is back!
@@CommonSenses101bruh
Thank you so much for coming back in our life. Your smile means a lot
Im mongolian🇲🇳 audience of you and i really like to watch your worthy videos and i loved to make your advice reality in my own life 💗
11:30 I love how not drinking alcohol is seen as an extreme. A really telling footnote on our society.
I've been awaiting a new vid, for ages! I know you're busy Dr. Sealey, so the effort put forth on this informative-media is so appreciated.
Dr. Izzy has succeeded in bringing medical reviews and terms to be understood easily and smoothly. Thank you for your new video. Welcome back!!
Good Izzy , just some points :
There can be several reasons why people often feel tired. Some common factors include inadequate sleep, poor sleep quality, underlying health conditions such as anemia or thyroid problems, excessive physical or mental exertion, stress, poor nutrition, or certain medications. It's important to maintain a healthy lifestyle, get regular exercise, practice good sleep hygiene, and consult a healthcare professional if fatigue persists or becomes chronic.
This sounds like something ChatGPT wrote up lol
Welcome back. And a breath of fresh air it has been to have a new video from Izzy.
I love how science can improve life in many different ways. there are lots of techniques and theories that can actual make a great difference in anyone’s life. also, welcome back Izzy! I missed your videos ❤
Science, as in 'real' Science,
versus the biased News Medias around the world undermining and even totally corrupting the whole arena by quoting Dishonest Politicians and their little minions, as well as despots, saying "follow the Science", and "I am the Science" (talk about Off-the-Chart Arrogance, from someone w the dirtiest of hands in many deaths).
Many young people as well as the less educated, or naive, have no clue about 'what Science is'. Politicians (at least in the United States) should be prohibited from using the Word 'Science'. 🤷♂️
Or perhaps be held accountable for being Liars. (?)
What a thought!? A concept?
This video is very needed. Thank you Izzy! Love your work and energy
Thank you Izzy, it is so nice to see you again, and I hope your work is going well!
Thank you! 😊
Thanks a million Dr Izzy for your helpful videos, love them. Much love from LA
Izzy's voice is so comforting. I could listen to her speak all day!
Hurray! Dr. Izzy is back!
Thank your Izzy for uploading this video.
Thank you for a great video! Enjoy summer Izzy! God bless you! ❤🙏
I admire your being really daring to pick and handle your topics! I am certainly into you. Keep it up! I follow you closely!
thankyou lovely for the most essential video that I ever needed .
Hi sis, I'm so happy to see you again, your videos are always very energetic and optimistic.
Thank you very much for your efforts that you put in each and every video ❤
Greetings from India !
Dr Izzy, thank you so much for sharing this valuable information! Your expertise and insights are greatly appreciated. Keep up the fantastic work!
HI friend jisooya 😊
Your videos are very important for me and made me keep on waiting for next one
I want to learn how to talk like you...nonstop and that too all sensible and to the point...its just amazing👏
Hello Prof. Dr. Izzy. Miss you.. Great work.
your YT vids are very informative and well-curated that's why it's easy to digest! You're my favorite UA-camr now! I'm currently binge-watching your vids! And you're so beautiful and eloquent! Your beauty and the way you talk are both mesmerizing! 🥰💗
Science fascinates me and it spur my curiosity even more, often....thanks for sharing your knowledge with us izzy...
Excellent analysis on sleep patterns
Thanks for this video! I have heard a lot of this before but all a great reminder. One thing personally which is difficult is working out in the morning or earlier in the day. I have 2 young kids so mornings are busy and the best time to workout is evenings normally from 9-10ish. I normally have a snack after and go to bed by 12 and up by 7am. I never feel rested enough the following day. I feel like I have no options but I think I need to work slowly to get up earlier and workout before kids are awake.
Gosh finally u’re back. Cannot find one with the same accent as yours, my favorite
We appreciate your insights. They help us out a lot.
❤
Thank you so much for this video. I've been having trouble sleeping ever since I graduated and started working. And I swear I'm a night-owl, but my mum doesn't believe it. She always says I should wake up and go to bed at the same time as the sun. But now I know that there are other factors involved too. This video is very informative.
Never tired to listen , Dr Izzy 's gorgeus 😍
Hi Izzy, have you ever thought that putting all of your videos on Spotify like a podcast? thanks for your informative videos. Keep up the good work.
This is some good info. I also appreciate when users cite their sources. Doing proper research is important!
I love your videos, you're an inspiration to me. Since I started studying medicine (a year ago) I started to have problems with my sleep so thank you so much for making this video
🥰🥰
Long time no see. Welcome back and glad to see you back in a new video 😊
My favorite UA-camr is finally back
I love the way you speak 🤍 Thank you for this video!
I’m so happy I found your channel!! Thank so much 💜
Dr Izzy, u have such a lovely soothing voice, I just loved to listen to ur video playlist until I fell asleep!!💖😊
Your in depth video on sleep helps shed light on many aspects of getting quality sleep. There are lots of contributing factors to high quality or low quality sleep. Thank your for posting this content! Keep the videos coming! (I'm switching to decaf coffee after 12pm!) 👍👍
l'm totally agree that sleep is the crucial role in our life, it controls all our main organism, body and brain function, your tips make people more effective and connected with our daily lifestyle, we need a lot more to cultivate a good habit, by the way, l can't stop watching your next upcoming video, you can conquer my dream and soul.Thank for sharing us, Dr Izzy.
With Great love and respect
Kyaw
❤❤❤❤❤❤❤❤❤❤
It's been such a long time, feels like almost a year😅 honestly we have missed you so much, i am so pleased that you are back with mindbloving facts and thoughts. It was awesome
I missed you guys too!! Feels good to be back :)
Welcome back, Izz ❤
Starting today, I'm cutting off caffeine 10 hours before target bedtime and food 2 hours before target sleep time.
Appreciate you making this!!
Putting the phone down before getting ready for bed has been huge for me. Great, informative stuff Izzy!
I love this channel and sleep!!!
Thank you so much!,😇🙏❤️, I struggle severely to sleep every night. I will use your advice 100%
Love you. Thanks a lot.
GOD you are back, missed your vlogs so much. Hope you doing well.
It is quite obvious & natural too that at some stage of your life you come across these things like feeling sad or a lack of confidence, especially after a big milestone accomplishment , feeling bored, loss of meaning or purpose in life,feeling unfulfilled,feelings of nostalgia, excessively thinking about the past, making impulse actions, feelings of regret. But as I have been closely following you through your vlogs, I strongly feel that you would surely over come your anxiety & so called midlife crisis thing.
Thanks Doc Izzy for the sharing info … now I sleep & rest very well !!! What a great help …. 🥰 ❤️ya 😘 !!!
❤Hey Izzy! Really appreciate this video of yours. Very informative and interesting, indeed. Thanks a bunch.❤
Glad it was helpful! ❤😊
hello 凯琪, long time not watch your channel, suddently found you got a Chinese name, thank you for learning Chinese and willing to engage with our culture, best wishes~~❤❤
Thanks a lot for your share😊😊
Professor Dr. Izzy. ❤❤❤😊😊😊
Yes Izzy is back!!!
Thanks izzy for sharing the importance of excellent sleeping habits ,it is something I struggle with, and these important information will be extremely helpful..thanks a million. Excellent video.
Glad it was helpful! ❤
@@IzzySealeyHI Dr Izzy if you don't mind I like really
Thank Doc
I have no doubt that this video would change my life, thank you!
It’s a great enjoyment watching your video. 😊 Thanks 🙏
It's teaching every one in human life time z! God bless you and your family
thanks for sharing, luv your videos
Izzy! ❤I think it’s really cool that you’re bringing sleep science to a broader audience. I've sent you an email about a 9th tool to add to your sleep arsenal that I think you'll love.
This video came at a perfect time! I'm testing out the 10-3-2-1-0 method right now for July to see if helps my sleep. I'm not a bad sleeper but sometimes I feel a little tired in the morning and am not as ready to get up.
Hi darling💋🤎
Good to see you 🪴
Glad that you’re back Izzy, this was a really interesting video. I’ve been trying to fix my sleep schedule for a while now. I tend to go to bed pretty late which hasn’t been good for me as a university student. Thank you for this video ❤️.
I really miss you Izzy, I'm glad you're back😊😊
Ahhh me too 😊
I really loveeee this content izzyyyy! Thankssssss
You posted again! We’re so happy to have you back!
Izzy needs to do some audiobooks. Such an amazing voice. Great content! 😊
Nice video
Thx Izzy♥️🌸
I like your videos very much they helped me to improve my english and motivated me to be more productive and this video is great again especially when it comes to sleeping thank you very much and i hope you make more videos like this😉🤓☺️😇
Izzy, you have come a long way. Congratulations, I love how you have changed from Izzy to Dr. Izzy. I wish to be the same one day.😌
Great ideas!❤
Hi,Izzy! Thank you so much for sharing about it. I’m learning English now. I like British accent so I learn a lot from your videos. I’m always cheering for you from Tokyo Japan❤ I hope u to come to Japan someday! I love you❤❤❤
Finally Finally, 终于终于更新视频了！！！Thanks for your video！ Really helpful！
Thank you so much Izzy for posting, I found this video really helpful too! Also, quick question, I would also like to do medicine, any tips for GCSE revision, and how to get the grades that are needed, please? Thanks a million :)
Thanks
Good to see you back, have you done a video talking about short naps? I'd love to hear from you, wish you good night sleep.
Been a while Izzy. Nice to see you again. 🥰
Hi Dra. Izzy nice video ,new follower from Jedda ksa ❤️
This video came at the right time for me as a student,I really need to fix my sleep cycle asap,I am at the middle currently and I wish to change it to an early bird, it's also due to my unnecessary phone scrolling that ruins my sleep schedule,I will incorporate few of these tips,Thank you for this video!
Yey izzy is back ❤
Nice to see you back!!
finding myself rewatching izzy again n again 🥰🥰🥰🥰🥰🥰
I learned a lot today how to get a good night sleep thanks Dr Izzy
thanks for valuable health tips, God bless you
well said doctor
Just recall one idea on how to boost energy. Or maybe 2:
1) Switch activity. E.g. if you sit and Edit video for youtube, like I did just right now and get bored, then do some other activity for 20 min - wash those dirty dishes, do some exercises to loose weight or take your guitar and play favorite songs
2) Do something that you like the most. I have just did it and... after playing AC/DC Back in black I broke 4th string. 4th string, Karl! Usually it is one of thin strings (1st or 2nd). So, no I have another activity to fix this :D
Anyway, it is important to have fun, to have some hobbies or activities which makes you happy. As Richard Bah said in "Illusions" - we live to have fun and learn something new (self-development). Of cause there are other purposes, like helping others and raise up children but we frequently forget to have fun. Please keep this in mind and "Let the Fun with you beee" ⛲♨🎶🎹🏃♂
Beautiful Izzy is back now. Welcome
Lovely to see you back on the channel ❤
Izzyyyy is back 😍 thank you for all your effort 🫶 we viewers appreciate your videos so so much
Köszönjük!
Wow thanks so much!!! 🥰
Thanks Dr Izzy. I'm from Myanmar❤❤
Part of my pre-bedtime routine, is plan the next day and write down 3 things I learned today
I'll be changing my cooldown routine for more relaxed prep for sleep 😊
啊啊啊啊啊啊啊Izzy 你终于上传新视频了！！呜呜呜呜呜！💜什么都不讲！先给个赞！！
Very educational thanks
That's what i really need to learn!!!!
Beauty+class thanks for this 😇
Thank you for the video, really helpful and well presented. You are so sweet too I love your accent