Another great tip for falling asleep quickly is setting up a "Pre Sleep Routine" (like we do with kids). It doesn't have to be complicated, a simple "Use the bathroom, brush the teeth, set the alarm, lay down" will do the trick. Bonus points if you combine this with consistent timing (e.g. start routine at 10pm). It's surprising how easy it is to fall into the routine and sleep
putting the alarm clock in different place doesn't work with me, I just walk there as a zombie, turn it off go back to the bed and immediately fall asleep
Same, but there are apps that take it further! There’s one where you need to scan your tooth paste barcode and it will only stop if you wake up and do that every time lol it does work much better, but after a while it becomes a pain in the ass.
When I was younger, I used to place as many obstacles between me and the alarm as possible. I would put it under my desk, stack some things on it and put an office chair in the way. The longer it takes to get to the alarm, the better your chances are lol
Put a glass of water next to the alarm clock and force yourself to drink it before getting back into bed - chances that will wake you up enough to go shower etc.
Alternate cat/cow pose, downward dog pose, child pose, lay flat and push the curve of your back flat to the floor. Consciously bring your shoulders back so your arms are naturally at your sides. Eventually it becomes second nature
There's also fuck what are they called angel wings? Anyways you are on the wall with your back. Heels should be touching the wall, your butt, your head but most importantly your lower back. If you can't touch the wall with your lower back, like if you can't tuck it in, move your feet forward so that you can touch the wall with your lower back. Then you raise your arms up as if a cop told you to raise your hands, you put on the wall your uhh top of your hand should be touching the wall along with the rest of the arm. And you just start going up with your hand, while containing contact with the wall, as far as you can without breaking contact. When you can't anymore go back to neutral position, don't go past the shoulder with your elbow. And keep doing that. I usually do 20 reps because I get tired, I never tried going to failure, don't know if that'll do any good. But after you do at least five reps and get off the wall you are immediately in a perfect posture, idk I feel tall as fuck after doing it. This practice is supposed to target a muscle somewhere down between the shoulder blades, on your back, supposed to hold the posture in place. Try it :)
I sleep 5-6 hours a day and I work night shift at home 8pm-5am, I normally sleep at 6am and wake up either 11:30am or 12:30pm.. I'm one of those that have no choice but use what's best.. currently I only have a pair of 25kg adjustable dumbbells and that's it, but hey that doesn't stop me from making gains. I started working out a year and a half ago and it changed my life literally so I wanted to thank myself for that, I started fat 88kg and after a year I lost 18kg which equates to 70kg, now I am at 78kg and I'm trying to cycle it by doing a clean bulk and it's doing very well so far. If I can do it, you can too! Lfg 🗿
My phone is always across the room when I sleep, because apparently I can turn off the alarm without waking up. Nothing like being 3 hours late without any memory of hitting snooze.
But it gets you more awake than if you dont get up. I always have two alarms, and having to get up for the first means the twenty minutes of sleep before the second are light enough that I am ready to get up when the second alarm rings. When my phone is next to my bed, I dont even become fully concious when turning it off. Nothing like being 3 hours late without any memory of hitting snooze.
I have always fallen back into this issue too. Try something like early bird alarm clock. Whether you pick to do math puzzles or shake your phone to stop the alarm from repeating, I find it gives me time to make a good choice in the morning rather than defaulting to getting back into bed. If it doesn't work, I'll extend the difficulty of it (longer shake time, more questions ect) for the next morning until it works again. Ofcourse, none of this will work unless you actually WANT to make a difference.
I appreciate the consideration for different life circumstances. Very often videos that focus on productivity, diet and sleep are like "just take a morning swim in your private backyard pool when you get up."
I had my alarm clock across the room for couple of months and I got so used to it I walked to the clock half asleep and went back to sleep without remembering it in the morning
I think this happens if you heavily lack sleep. I noticed it usually works for me but if I'm really accumulating lack of sleep over several days, eventually I'll just shut down the alarm while still asleep or something. Basically, for me it comes down to: sleep more you idiot (stop sacrificing your sleep for random stuff). That's me, though (I am currently absolutely not respecting my own advice).
"I have always fallen back into this issue too. Try something like early bird alarm clock. Whether you pick to do math puzzles or shake your phone to stop the alarm from repeating, I find it gives me time to make a good choice in the morning rather than defaulting to getting back into bed. If it doesn't work, I'll extend the difficulty of it (longer shake time, more questions ect) for the next morning until it works again. Ofcourse, none of this will work unless you actually WANT to make a difference." I commented this reply to someone else's comment but it may help you too. I have been fighting my morning brain for as long as I can remember, trying to make getting out of bed as consistent as I can. Having to do something that takes a little bit of brain power in the morning may help wake you up enough to make a conscious decision to get out of bed.
Be careful supplimenting with zinc and magnesium. It’s easy to take too much of both when you first try them. Magnesium isn’t as bad, but too much zinc can really affect you adversely. Getting too much of either can be harmful though, I recommend getting bloodwork done before deciding to suppliment either. Sweet dreams, friends!
I'm watching this at 7:30 AM, after I was finally able to fall asleep early... Only to wake up at 3 AM, unable to fall back asleep... I'll definitely be adding more of the items from this list to my routine
In the olden times, it is possible that people would sleep for 4 hours then wake up and do random stuff for 3 hours. Then go back to sleep again till morning. It's referred to as the first sleep and second sleep. When you start following this stuff then you'd have to start following routines of people in olden days as well which is not exactly practical. This guy probably can follow a sleep schedule because he is doing heavy exercise and tiring his body enough to sleep for 8 hours straight. You have to know all the aspects of a life style to put such things into practice.
1. Block out all lights with blackout curtains or a sleep mask. Also best to remove electronics from your bedroom. Reserve your bed for sleeping only, ideally. 2. Cool your room temperature if possible before sleep (ideal temp 68° F, but whatever works for you) 3. Less blue light before bed (blue light filters on phones, reading before bed instead, etc.) Work up to an hour before bedtime if you can't yet. 4. Caffeine should be taken as early in the day as possible, as it can stay in your body a long time. Even after 10 hours, 25% of the caffeine you took can still be in your body. 5. Don't eat heavy right before sleep, your body will work overtime to digest it and keep you awake. 6. Use Zinc and Magnesium supplements to calm down and get good sleep. 7. DON'T rely on Melatonin supplements long term, it can seriously mess up your body's natural routine if you use it too much. Last resort only. 8. My personal tip, drink a glass of water before bed. The last thing you want to do is wake up at 4 am and interrupt that sweet, sweet REM sleep to chug a gallon of water straight from the faucet. Stay hydrated, and sleep well guys.
I'm taking melatonin since 1 or 2 years ago. I've always had poor sleep, even as a little kid. It improved my sleep for sure, but nothing like magnesium citrate. That's a game changer. Not only makes you fall asleep, it improves how you sleep
Another thing that works really well is to buy an actual alarm clock and put your phone in a different room when you go to sleep. Makes both going to sleep and waking up so much easier.
I’ve been reading 30-45 minutes before bed every night for a month or two now. My sleep has gotten better, but I still have a long way to go. The screens are hard to get away from.
@@cactus3051yep, and artificial lights can fuck you up too. I started passing out easily at night when I started using dimmer, warmer lights after sunset and sparingly as it got darker.
When I was younger, I had a loft bed and my alarm was on my dresser on the far side of the room. Mostly because of cord length from wall outlet. I recall many mornings slamming my head into the popcorn ceiling. Now I look at my health monitoring apps and see my heart rate nearly triple in the moments after my alarm goes off.
As for that last tip, make sure to have a backup as well, as it is possible for you to turn off the alarm and go back to bed without waking up if you do not regularly get up after turning off the alarm
One thing that wasn't mentioned is to have a bed that's comfortable for you. I used to have a mattress that was just barely "good enough" for years. After shopping around I bought a new one. Wasn't even anything expensive, but it was MUCH more comfortable for me. Total game changer.
as a student taking a lot of ap classes seeing 7 hours of sleep genuinely made me chuckle cause i thought he was joking but then i realized how fucked my sleep is.
Though for sleep Masks: its good to have one that isn't entirely flat but has some shaped surface to actually cover your eyes the best. Too cheap ones just let a lot of light in from the sides.
I have one year of school left, during this year I won't be able to afford to sleep 7 hours a day Last year and even a little bit before I was fine sleeping 8 hours and sleeping early too (even one hour without screens before sleep) so I will wait until this last and hardest year of my school life to end to again go on this nice sleeping routine Wish me luck guys I'm leaving this comment here to remember this habit of mine I should keep it up but the circumstances of life will make it hard for this year. I promise to get back to a good sleeping routine by the end of this year Hope all of you are getting stronger and bigger kings
3:35 the blue light turns out is alot less at fault of people sleeping worse/falling asleep later its people staying mentally awake because of something attention grabbing that is the main issue
I have watched a great psychologist in Brazil called Eslen Delanogare. He said basically what you said in your video, but was against the curtains because they block the light in the morning and that it's a signal of healthy sleep.He said that it's better to wake up with the natural light. I actually implemented that on my life and it's great. I recommend to check on that if you have the chance.
I agree about the natural light but sometimes its just impossible, there are like 4 street lights outside my window so they hit my face and its so annoying, i can see the light with my eyes closed lmao
I can see how that would work in Brazil due to their latitude making it so the day-night cycle doesn't shift too much but even in southern Europe that just wouldn't work, I'd wake up at ~9am here every day in winter and around 5-6 am in summer which would make me want to die since that's holiday
I keep my alarm clock on the kitchen bench, which is across the room because I have a single room apartment. It works well enough during the week, but on the weekends I'll tell you the temptation is real.
Circadian Rhythm can really screw things up. When I have no schedule I naturally fall into a 2am to 10am sleep pattern, its just what my body likes to do, it doesn't matter if I'm home, traveling, camping etc. The problem is the alarm goes off at 5am so I can get to work on time...
If you can stay awake longer than 30minutes while reading in bed, you haven't gone hard enough that day or the day before. I'd also highly recommend a fan in the bedroom that produces a bit of white noise and oscillates. But not too hard, just a gentle breeze. Super comfy and better than AC which will dry you out.
One thing that actually helped with curbing out the phone time before bed is leaving some simple house tasks to do before going to sleep. So, like, half an hour before I usually go to bed I go wash the dishes, load the dishwasher, put away some of the stuff I've gotten out during the day and that not only keeps me away from my phone, it gives me usually enough time away from the screen for my sleep to be better. I just program my alarms beforehand and leave the phone face down on my bedside table. Worked wonders as of now and I'm plenty entertained in that last half hour as my brain doesn't really need to think on how to scrub dishes or where to put simple trash like paper or plastic
You’re mostly correct about melatonin. Most shouldn’t just take it normally. But when it concerns jet lag, it’s sometimes advantageous to take it, to reset the circadian clock. However, generally, it’s not necessary and in rare cases, actually be harmful. But like I said, rare cases. Fear can often be more unhealthy than some ill effects. Example, some people freak about tap water, But one glass at a restaurant once a month won’t kill ya, but the stress, anxiety about avoiding tap water in all its forms, can be much worse than be around some water 😅 Now to the useful info. Instead of melatonin look into natural herbal remedies that help sleep, valerian tea, lemon balm, hops, tons of nice photochemical compounds that aide in rest and relaxation and increase sleep for many people 🙏 good luck!!
I sleep in a loft bed with my desk and computer setup underneath it. While all my electronics are still in my room, getting up at least is always a breeze since I have to literally climb out of bed to turn my alarm off 👍
Melatonin afaik is not meant to be used as a supplement, as in taking it daily. I tend to ruin my sleeping schedule during midterms and finals so after theyve passed I use melatonin for 3-4 days and if you manage to take it around the same time everyday you start getting sleepy around that time naturally without taking it. Now that might sound like a bandaid solution like you said but it gets my sleep in line after 4 days and I stop taking it till the next time I ruin my schedule, I think it works really well in this context.
A minority (not small at all, but still a minority) of people like me are more active during the night and favor sleeping a bit later and waking up a bit later. There’s nothing like not having a circadian rhythm, you are probably just a night owl. That being said, going to sleep later than 2am just stops you from being functional in society so doing the things he said in this video should help you sleep between 12~2am!
another tip that could help: get some cheap smart light to turn on instead (or with) an alarm so you wake up by the light, then have to turn them off with you phone which also wakes your mind up
The alarm across the room trick got me through high school. I realized I was unconsciously hitting the snooze button and wondering why I was always running late.
Lifelong ptsd has always made it difficult to sleep, I only ever slept in study hall and the bus in my school years. Magnesium is a complete game changer. Make sure you never go past the maximums, but it's like having Winny personally come to your house and choke you out for bedtime. It's the only thing that's ever worked for me. Of course over the course of a year it starts to lose effectiveness so a break is needed. Also since my brain actively fighting things that do not exist is what keeps me up, I have a phone stand with a long arm bolted on my desk that reaches right over to my pillow, I max out the blue light filter and watch/listen to certain streamers/podcasts before sleep, especially the same videos over and over. Something you aren't necessarily sick of, but something you equate to night-time.
Usefully help, go to settings to accessibility, then go to display and text size into color filters, turn on and click color tint and put intensity to max, It helps use your phone less due to lack of blue light as it allows your body naturally tell you when to sleep.
i take a MG complex that has zink in it before bed, its not only to help sleep but if you are someone who has problems with restless leg syndrome or leg cramps and what not in the middle of the night it means you have either been working your legs too much or your body is missing some key vitamins. they have deff been a game changer for helping me sleep
I work a three-shift job that changes weekly. 6:30am-2:30pm, 2:30pm-10:30pm, 10:30pm-6:30am. Some days i sleep for two hours, some days i don’t sleep at all.
Another important thing to note is the quality of sleep. If you are snoring throughout the night because you cant breathe through your nose properly you will most likely need more time for the same recovery. Getting anti snoring bandages that open up the nose helped me a lot. I think the optimal solution is either a nose surgery or getting a mouthpiece done by your dentist that locks your jaw inplace that you can put in every night.
I will be working overnights for the next year or so, your advice I will use in the opposite order you stated here. My body will just endure two a days three weeks out the month and rest for a week.
There are alarm apps that you can bind to a bar code, so you have to get up and scan a code on your toothpaste or whatever to shut your alarm off. That'll really get you to wake up.
My best sleep is when i don’t have to wake up for anything the following morning and awake without an alarm. I feel great. Even if the time slept is exactly the same, 00-08 feels better than 22-06
My favorite technique for falling asleep is to stand in front of a mirror and yell slurs and insults at myself until I feel giga depressed which makes me sleepy, works like a charm for sleeping.....it's not that great for my self esteem though ;-;
I'm someone who struggles to sleep, but I've been forcing myself to wake up at 6am even if I want to go back to sleep. I also have a high carb dinner and not eat too much meat (enough that has protein), take a magnesium pill and getting off my phone an hour before bed. I also get off once I feel fatigue. Hopefully that will help me fall asleep quicker and longer.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
im watching this at 1am in my bed💀
Fr😮
You want company or something??
You liar it’s 8 PM
You lier its 7:45@Dark-gz6us
@@Dark-gz6us how do you know his time zone
4:15 Reading a book before sleep is huge bait cause if it's good you will just finish it by 5am
Fr bro, I used to stay awake reading for like 3 hours 😅
don't read thrillers or story heavy books
Never undestood reading before bed. What type of garbage are you reading that in puts you to sleep?
Use high school reading books, they’re usually boring af
Use boring books for sleeping.
This was released 15 secs after i thought of going to sleep
Yes
Simulation
8:03 I liked how he prioritized his viewers health rather than making more views, truly shows how he cares about people
🥰😍😘
Only cares abt ad revenue. Hence the 8:07 time
@@Oneproplayer actually smart thinking
Another great tip for falling asleep quickly is setting up a "Pre Sleep Routine" (like we do with kids). It doesn't have to be complicated, a simple "Use the bathroom, brush the teeth, set the alarm, lay down" will do the trick. Bonus points if you combine this with consistent timing (e.g. start routine at 10pm). It's surprising how easy it is to fall into the routine and sleep
If I start this routine at 10:00 I'm getting 5:30 hours of sleep. Gotta be at least 8.
@@reginaldwooster235 start earlier then lol
@@colin3229 That's what I said...
putting the alarm clock in different place doesn't work with me, I just walk there as a zombie, turn it off go back to the bed and immediately fall asleep
Same, but there are apps that take it further! There’s one where you need to scan your tooth paste barcode and it will only stop if you wake up and do that every time lol it does work much better, but after a while it becomes a pain in the ass.
When I was younger, I used to place as many obstacles between me and the alarm as possible. I would put it under my desk, stack some things on it and put an office chair in the way. The longer it takes to get to the alarm, the better your chances are lol
@@felipechaves6100I used to have an app that allows you to turn off the alarm only after solving a Math equation. Hated it 😂😂😂
Put a glass of water next to the alarm clock and force yourself to drink it before getting back into bed - chances that will wake you up enough to go shower etc.
@ tried, didn’t help :/
How to fix bad posture. Video please
Tuck your junk and you should be good 👍
Alternate cat/cow pose, downward dog pose, child pose, lay flat and push the curve of your back flat to the floor. Consciously bring your shoulders back so your arms are naturally at your sides. Eventually it becomes second nature
Imagine a string pulling your body up by the head
Keep your chin up, back straight and shoulders back
Also forgot to mention, dead hangs are great. They help to decompress the spine
There's also fuck what are they called angel wings?
Anyways you are on the wall with your back. Heels should be touching the wall, your butt, your head but most importantly your lower back. If you can't touch the wall with your lower back, like if you can't tuck it in, move your feet forward so that you can touch the wall with your lower back.
Then you raise your arms up as if a cop told you to raise your hands, you put on the wall your uhh top of your hand should be touching the wall along with the rest of the arm. And you just start going up with your hand, while containing contact with the wall, as far as you can without breaking contact. When you can't anymore go back to neutral position, don't go past the shoulder with your elbow. And keep doing that. I usually do 20 reps because I get tired, I never tried going to failure, don't know if that'll do any good. But after you do at least five reps and get off the wall you are immediately in a perfect posture, idk I feel tall as fuck after doing it.
This practice is supposed to target a muscle somewhere down between the shoulder blades, on your back, supposed to hold the posture in place. Try it :)
Your previous vid on sleep made me stop using my phone and start reading books just before bed, and it helped a lot with my sleeping.
I sleep 5-6 hours a day and I work night shift at home 8pm-5am, I normally sleep at 6am and wake up either 11:30am or 12:30pm.. I'm one of those that have no choice but use what's best.. currently I only have a pair of 25kg adjustable dumbbells and that's it, but hey that doesn't stop me from making gains. I started working out a year and a half ago and it changed my life literally so I wanted to thank myself for that, I started fat 88kg and after a year I lost 18kg which equates to 70kg, now I am at 78kg and I'm trying to cycle it by doing a clean bulk and it's doing very well so far.
If I can do it, you can too! Lfg 🗿
Get yourself an adjustable bench too if you have the space
It gives you access to more exercises and they're not too expensive
Good job bro!! I can see that your super motivated!
Good on you brother
You are sleep deprived. Get some sleep
3:03 most people say to use your bedroom only for sleep and sex. Winny really knows his audience
And unfortunately I can't get either 💀
@Smooth_ND Damn Bro 😭
Most of the people here(Including me) don't get the latter so it can be ignored
@@vectorsahel5420 Amen, we're all watching Gym videos for a reason.. 🥲
After 20 years in the Marines, i love this whole new sleep thing.
My phone is always across the room when I sleep, because apparently I can turn off the alarm without waking up. Nothing like being 3 hours late without any memory of hitting snooze.
Hah! I'm the same. I've turned off the alarm without knowing so many times. Always wondered if it's just me
4:42 im watching this at 1am in my bed 💀
Haha
Me to
Fr am watch at 3am lol
7:49 Whenever I do this, i just go back to bed again lol.
But it gets you more awake than if you dont get up. I always have two alarms, and having to get up for the first means the twenty minutes of sleep before the second are light enough that I am ready to get up when the second alarm rings.
When my phone is next to my bed, I dont even become fully concious when turning it off. Nothing like being 3 hours late without any memory of hitting snooze.
I have always fallen back into this issue too. Try something like early bird alarm clock. Whether you pick to do math puzzles or shake your phone to stop the alarm from repeating, I find it gives me time to make a good choice in the morning rather than defaulting to getting back into bed. If it doesn't work, I'll extend the difficulty of it (longer shake time, more questions ect) for the next morning until it works again. Ofcourse, none of this will work unless you actually WANT to make a difference.
I used to put it on top of my closet. I needed to climb a chair to shut the alarm and that makes me awake as hell.
@@pongsazaaa thats fucking hilarious
@@2MeterLP I have like 5 and I turn off all of them 💀
I appreciate the consideration for different life circumstances. Very often videos that focus on productivity, diet and sleep are like "just take a morning swim in your private backyard pool when you get up."
I had my alarm clock across the room for couple of months and I got so used to it I walked to the clock half asleep and went back to sleep without remembering it in the morning
I think this happens if you heavily lack sleep. I noticed it usually works for me but if I'm really accumulating lack of sleep over several days, eventually I'll just shut down the alarm while still asleep or something. Basically, for me it comes down to: sleep more you idiot (stop sacrificing your sleep for random stuff). That's me, though (I am currently absolutely not respecting my own advice).
"I have always fallen back into this issue too. Try something like early bird alarm clock. Whether you pick to do math puzzles or shake your phone to stop the alarm from repeating, I find it gives me time to make a good choice in the morning rather than defaulting to getting back into bed. If it doesn't work, I'll extend the difficulty of it (longer shake time, more questions ect) for the next morning until it works again. Ofcourse, none of this will work unless you actually WANT to make a difference."
I commented this reply to someone else's comment but it may help you too. I have been fighting my morning brain for as long as I can remember, trying to make getting out of bed as consistent as I can. Having to do something that takes a little bit of brain power in the morning may help wake you up enough to make a conscious decision to get out of bed.
Be careful supplimenting with zinc and magnesium. It’s easy to take too much of both when you first try them. Magnesium isn’t as bad, but too much zinc can really affect you adversely. Getting too much of either can be harmful though, I recommend getting bloodwork done before deciding to suppliment either. Sweet dreams, friends!
What are the general downsides of over supplementing each one?
google
5:26 HALF LIFE 3 REFERENCE 🗣🗣🔥🔥
Half life 3 confirmed
Watching this not having to go to sleep is awesome
I'm watching this at 7:30 AM, after I was finally able to fall asleep early... Only to wake up at 3 AM, unable to fall back asleep... I'll definitely be adding more of the items from this list to my routine
In the olden times, it is possible that people would sleep for 4 hours then wake up and do random stuff for 3 hours. Then go back to sleep again till morning. It's referred to as the first sleep and second sleep. When you start following this stuff then you'd have to start following routines of people in olden days as well which is not exactly practical.
This guy probably can follow a sleep schedule because he is doing heavy exercise and tiring his body enough to sleep for 8 hours straight. You have to know all the aspects of a life style to put such things into practice.
1. Block out all lights with blackout curtains or a sleep mask. Also best to remove electronics from your bedroom. Reserve your bed for sleeping only, ideally.
2. Cool your room temperature if possible before sleep (ideal temp 68° F, but whatever works for you)
3. Less blue light before bed (blue light filters on phones, reading before bed instead, etc.) Work up to an hour before bedtime if you can't yet.
4. Caffeine should be taken as early in the day as possible, as it can stay in your body a long time. Even after 10 hours, 25% of the caffeine you took can still be in your body.
5. Don't eat heavy right before sleep, your body will work overtime to digest it and keep you awake.
6. Use Zinc and Magnesium supplements to calm down and get good sleep.
7. DON'T rely on Melatonin supplements long term, it can seriously mess up your body's natural routine if you use it too much. Last resort only.
8. My personal tip, drink a glass of water before bed. The last thing you want to do is wake up at 4 am and interrupt that sweet, sweet REM sleep to chug a gallon of water straight from the faucet. Stay hydrated, and sleep well guys.
Bro I can't sleep above 63.5° F
It depends of where you live I think
Stay hydrated
I'm watching this at 9 am from my office and I had a great sleep yesterday!
I'm taking melatonin since 1 or 2 years ago. I've always had poor sleep, even as a little kid. It improved my sleep for sure, but nothing like magnesium citrate. That's a game changer. Not only makes you fall asleep, it improves how you sleep
What’s your dosage? And can you tell me exactly which ones you get?
Thx man since sleep is my biggest problem
Checking in during my set
Bought a Kindle paperwhite for this exact reason. Best purchase recently
Same comes Thursday
Your animation is great, i really enjoy your content!
Another thing that works really well is to buy an actual alarm clock and put your phone in a different room when you go to sleep. Makes both going to sleep and waking up so much easier.
I’ve been reading 30-45 minutes before bed every night for a month or two now. My sleep has gotten better, but I still have a long way to go. The screens are hard to get away from.
I suffer from insomnia its utterly horrendous. I used to sleep well and feel amazing every morning. Inhipe inget back to that place
0:55 "that's why you start to get sleepy once it turns dark" I'm the opposite I get the most energy at night I'm a vampire lmao
No you dont, your sleeping schedule is probably just cooked
@@cactus3051yep, and artificial lights can fuck you up too. I started passing out easily at night when I started using dimmer, warmer lights after sunset and sparingly as it got darker.
Don't turn any lights after 6 and you'll soon realize that ain't true
You’re either not tiring yourself out enough during your day or your sleeping environment isn’t ideal.
I am the same way. Might be an autism thing.
Your voice makes me feel calm, great video man 🔥
love this guy. just subscribed man, thanks for helping us out.
When I was younger, I had a loft bed and my alarm was on my dresser on the far side of the room. Mostly because of cord length from wall outlet. I recall many mornings slamming my head into the popcorn ceiling.
Now I look at my health monitoring apps and see my heart rate nearly triple in the moments after my alarm goes off.
Your Videos helped me a lot after 18 months of workout. Thank you.
As for that last tip, make sure to have a backup as well, as it is possible for you to turn off the alarm and go back to bed without waking up if you do not regularly get up after turning off the alarm
One thing that wasn't mentioned is to have a bed that's comfortable for you. I used to have a mattress that was just barely "good enough" for years. After shopping around I bought a new one. Wasn't even anything expensive, but it was MUCH more comfortable for me. Total game changer.
Started to wake up at 5 am to do gym and sleep at 22 pm… wish i had this habit earlier in my life. It is a huge upgrade in life quality.
thank you
as a student taking a lot of ap classes seeing 7 hours of sleep genuinely made me chuckle cause i thought he was joking but then i realized how fucked my sleep is.
homework usually takes less time if you sleep well, i compromise my sleep sometimes too, but not every day
Though for sleep Masks: its good to have one that isn't entirely flat but has some shaped surface to actually cover your eyes the best. Too cheap ones just let a lot of light in from the sides.
I have one year of school left, during this year I won't be able to afford to sleep 7 hours a day
Last year and even a little bit before I was fine sleeping 8 hours and sleeping early too (even one hour without screens before sleep) so I will wait until this last and hardest year of my school life to end to again go on this nice sleeping routine
Wish me luck guys I'm leaving this comment here to remember this habit of mine
I should keep it up but the circumstances of life will make it hard for this year. I promise to get back to a good sleeping routine by the end of this year
Hope all of you are getting stronger and bigger kings
3:35 the blue light turns out is alot less at fault of people sleeping worse/falling asleep later
its people staying mentally awake because of something attention grabbing that is the main issue
Im watching at 0:30 before bed time yoga
I have watched a great psychologist in Brazil called Eslen Delanogare. He said basically what you said in your video, but was against the curtains because they block the light in the morning and that it's a signal of healthy sleep.He said that it's better to wake up with the natural light. I actually implemented that on my life and it's great. I recommend to check on that if you have the chance.
I agree about the natural light but sometimes its just impossible, there are like 4 street lights outside my window so they hit my face and its so annoying, i can see the light with my eyes closed lmao
I can see how that would work in Brazil due to their latitude making it so the day-night cycle doesn't shift too much but even in southern Europe that just wouldn't work, I'd wake up at ~9am here every day in winter and around 5-6 am in summer which would make me want to die since that's holiday
I keep my alarm clock on the kitchen bench, which is across the room because I have a single room apartment. It works well enough during the week, but on the weekends I'll tell you the temptation is real.
yeah, im clicking the next video 😊😊
Circadian Rhythm can really screw things up. When I have no schedule I naturally fall into a 2am to 10am sleep pattern, its just what my body likes to do, it doesn't matter if I'm home, traveling, camping etc. The problem is the alarm goes off at 5am so I can get to work on time...
Reading fantasy/sci-fi books are a game changer def recommend doing that.
If you can stay awake longer than 30minutes while reading in bed, you haven't gone hard enough that day or the day before.
I'd also highly recommend a fan in the bedroom that produces a bit of white noise and oscillates. But not too hard, just a gentle breeze.
Super comfy and better than AC which will dry you out.
I love this art
Holy shizz my man I love your channel... Thank you for all the advice ❤
The magnesium before bed is a game changer. Also, with the sunlight blinds, this guy got my nighttime routine to a T.
Watching this at 5am no sleep fml
Great advices man
You got me in that last second when the next video popped up😂😂
One thing that actually helped with curbing out the phone time before bed is leaving some simple house tasks to do before going to sleep. So, like, half an hour before I usually go to bed I go wash the dishes, load the dishwasher, put away some of the stuff I've gotten out during the day and that not only keeps me away from my phone, it gives me usually enough time away from the screen for my sleep to be better. I just program my alarms beforehand and leave the phone face down on my bedside table. Worked wonders as of now and I'm plenty entertained in that last half hour as my brain doesn't really need to think on how to scrub dishes or where to put simple trash like paper or plastic
Totally agree with the melatonin point. People want to medicate everything and become dependent on so many things.
You’re mostly correct about melatonin. Most shouldn’t just take it normally. But when it concerns jet lag, it’s sometimes advantageous to take it, to reset the circadian clock. However, generally, it’s not necessary and in rare cases, actually be harmful. But like I said, rare cases. Fear can often be more unhealthy than some ill effects. Example, some people freak about tap water,
But one glass at a restaurant once a month won’t kill ya, but the stress, anxiety about avoiding tap water in all its forms, can be much worse than be around some water 😅
Now to the useful info. Instead of melatonin look into natural herbal remedies that help sleep, valerian tea, lemon balm, hops, tons of nice photochemical compounds that aide in rest and relaxation and increase sleep for many people 🙏 good luck!!
I sleep in a loft bed with my desk and computer setup underneath it. While all my electronics are still in my room, getting up at least is always a breeze since I have to literally climb out of bed to turn my alarm off 👍
Melatonin afaik is not meant to be used as a supplement, as in taking it daily. I tend to ruin my sleeping schedule during midterms and finals so after theyve passed I use melatonin for 3-4 days and if you manage to take it around the same time everyday you start getting sleepy around that time naturally without taking it. Now that might sound like a bandaid solution like you said but it gets my sleep in line after 4 days and I stop taking it till the next time I ruin my schedule, I think it works really well in this context.
Me not having a Circadian Rhythm being wide awake at 2am every day.
...Kill me.
A minority (not small at all, but still a minority) of people like me are more active during the night and favor sleeping a bit later and waking up a bit later. There’s nothing like not having a circadian rhythm, you are probably just a night owl. That being said, going to sleep later than 2am just stops you from being functional in society so doing the things he said in this video should help you sleep between 12~2am!
Those finger points are legendary.
another tip that could help: get some cheap smart light to turn on instead (or with) an alarm so you wake up by the light, then have to turn them off with you phone which also wakes your mind up
Something green made my sleep 10x better. The gains are great
The alarm across the room trick got me through high school. I realized I was unconsciously hitting the snooze button and wondering why I was always running late.
Lifelong ptsd has always made it difficult to sleep, I only ever slept in study hall and the bus in my school years. Magnesium is a complete game changer. Make sure you never go past the maximums, but it's like having Winny personally come to your house and choke you out for bedtime. It's the only thing that's ever worked for me. Of course over the course of a year it starts to lose effectiveness so a break is needed. Also since my brain actively fighting things that do not exist is what keeps me up, I have a phone stand with a long arm bolted on my desk that reaches right over to my pillow, I max out the blue light filter and watch/listen to certain streamers/podcasts before sleep, especially the same videos over and over. Something you aren't necessarily sick of, but something you equate to night-time.
Popular Comments related to sleep be like:- I'm watching this at 2:59am 💀
Usefully help, go to settings to accessibility, then go to display and text size into color filters, turn on and click color tint and put intensity to max, It helps use your phone less due to lack of blue light as it allows your body naturally tell you when to sleep.
Good video 😊
I’m watching this before I go to bed! 🎉
i’m watching this while doing my nails 💅 it’s 4h30pm btw
I just throw my phone under the bed when I go to sleep and have to search for it in the morning to close the alarm. Works like a charm to wake you up
I'm trying restrictive sleep therapy starting this week. I'll be working out with less intensity, since I'll be sleeping less for a week.
For phone screens you can easily install a blue light filter app.
i take a MG complex that has zink in it before bed, its not only to help sleep but if you are someone who has problems with restless leg syndrome or leg cramps and what not in the middle of the night it means you have either been working your legs too much or your body is missing some key vitamins. they have deff been a game changer for helping me sleep
I’m going to try these things because I have trouble sleeping
I work a three-shift job that changes weekly. 6:30am-2:30pm, 2:30pm-10:30pm, 10:30pm-6:30am. Some days i sleep for two hours, some days i don’t sleep at all.
Hey Trainer, can you make a video about if stretching before or after workout is relevant for gains?
Another important thing to note is the quality of sleep. If you are snoring throughout the night because you cant breathe through your nose properly you will most likely need more time for the same recovery. Getting anti snoring bandages that open up the nose helped me a lot. I think the optimal solution is either a nose surgery or getting a mouthpiece done by your dentist that locks your jaw inplace that you can put in every night.
I will be working overnights for the next year or so, your advice I will use in the opposite order you stated here. My body will just endure two a days three weeks out the month and rest for a week.
Great way to tell me I need to go to bed, UA-cam recommendations
Watching this at 11pm on a Sunday with a flight to catch tomorrow morning
There are alarm apps that you can bind to a bar code, so you have to get up and scan a code on your toothpaste or whatever to shut your alarm off. That'll really get you to wake up.
Do a full arm day please
My best sleep is when i don’t have to wake up for anything the following morning and awake without an alarm. I feel great.
Even if the time slept is exactly the same, 00-08 feels better than 22-06
I work night shift and I might need this
My favorite technique for falling asleep is to stand in front of a mirror and yell slurs and insults at myself until I feel giga depressed which makes me sleepy, works like a charm for sleeping.....it's not that great for my self esteem though ;-;
wait wha..
The "SIMPLIFY" poster gets me every time.😂
I'm someone who struggles to sleep, but I've been forcing myself to wake up at 6am even if I want to go back to sleep. I also have a high carb dinner and not eat too much meat (enough that has protein), take a magnesium pill and getting off my phone an hour before bed. I also get off once I feel fatigue. Hopefully that will help me fall asleep quicker and longer.
My sleep schedule is messed up and I’ve been trying to get it back on track. I’m watching this as 4:37 am and been up since 11:00pm 😭
7:45 me: goes back to bed after sleep walking to turn off the alarm
I didn't turn off the alarm and just slept through it
8:03 wholesome moment
"I hate you for this one simple trick" - me after getting out of bed without snoozing because my alarm is across the room.
7 seconds ago is crazy
the caffeine part is definitely gonna be the hardest part for me but if trainer winny says it then its true
Thank you, MS Paint Drawing Guy!
bro sounds like a grown up jacked toddler
btw really good content man
im watching this 12:59 am in my bed, but will start tomorrow!