this channel should be way more popular than it is.

60-68 Fahrenheit = 15-20 Celsius.

this channel has mastered the art of making feel bad about my life

watching this when i should be sleeping

*SUMMARY:* -stop going on your phone in bed -no caffine 8 hours before bed -expose youreself to sun in the morning -create a nighttime routine -make sure you have a blue light fliter on your screens -turn down the temperature in your room -take a shower before sleep (preferably cold) -spinal streching exercises before bed (yoga) -sleep on the side damn... im really fucked. it feels strange to even consider sleeping at 8am now. i would like to get more sun in the morning but by the time i wake up the sun is literally gone. i needed this video thamks

Scumbag body wants to sleep when I'm driving while my life and other's lifes are in danger, then when I'm in bed I'm just thinking random stuff until the alarm sounds.

Please never change your editing style.

"We're a lot more like Pavlov's dogs than we like to think." Ight time to buy a sleep bell

Been a night owl for 5 years . I'm motivated to change my bad habits . Thanks for the video !

this channel is the real school of life

You're welcome... *Improving Sleep Quality* - Adenosine build up in brain during day (sleep pressure) - During night sleep window opens (melatonin secretion) - After window closes, second wave of energy will hold u awake till 2am (cortisol) - Anti-carcinogen / antioxidant melatonin and the growth/youth hormone secreted in strongest doses between 10pm - 2am - Exposure to sunlight in the morning raises cortisol, improving melatonin secretion later on - Train your mind to anchor to sleep routine. Better than medication. (Cognitive Behavior Therapy for Insomnia (CBTI)) - Cool down environment before sleep to 18 Celsius - Stretching/Yoga/Rolling your back helps straighten out the spine - Glymphatic transport most effective in lateral sleep position (side sleeping)

It is winter in Britain. Which means the sun does not exist. No matter what time of day it is.

"Fall asleep just a few hours after the sun goes down..." Here in the north, we'd have to go to sleep at six o'clock in the evening during winter...

"Getting some sunlight between 6 am and 8 am." There's no sunlight to be had that early where I live in winter.

Man, you should start your own documentary series , like doing full hour episodes :D

This is the only channel i have with notifications on.

Good video, I hope this will motivate people into better physical and mental health. And don't forget, muscle is only (mostly) built when you sleep, and muscle is the key to happiness.

When I used to work from 9 to 7, or 9 to 9 a couple of days a week, which was in the period right after getting my Bachelor's and going into grad school, I used to come home and sleep like a baby. Back in my undergrad days and my current grad days, I work from 8/9 to 9 and it takes me so much to sleep. All throughout my adult life, I would drink two coffees per day. In my job days, I'd fall asleep watching TV or youtube on my phone. Over the past two Christmas vacations, my sleeping went back to normal. Conclusion from personal experience: the type of work you do affects the amount of sleep and the time it takes you to fall asleep.

at 7:17 I paused the video, installed a blue-light-filter app, then continued the video with yellowish screen :D

Your videos proud the education people need. Keep up the fantastic work! If it weren’t for you my life alone would be so much worse. It’s amazing when you think about how many people you must have helped!

Amazing video. Sleep is important but we shouldn't make the false presumptions that sleeping more is better for us. It's the quality of your shut-eye that matters. Also, your body adapts exactly to what you condition it with and so it is with sleeping less.

I can't believe but my whole life I had this weird sensation where I could "feel" light on my skin, not just in the colouring of my closed eyelids but on my face and my arms, and I finally found out thanks to this video that we actually have light-sensitive chemicals produced in our skin- the same as our retinas. That's so cool! (Turns out I wasn't crazy after all)

"for most people, the sun sets at around 10 o'clock." *Looks outside at the sun setting at 4 pm*

The amount of information in this 14 min video is staggering. Great job!

I've been stressed all week waiting for this video.

could you please use celsius?

So the cortisol boost explains that weird phenomenon of being “over tired”

your video changed my life... I can't thank you enough.

This video: "After your heads hit the pillow." His other video: "Don't use pillow for sleep."

8:35 16 minutes to fall asleep?! Thats how normal people get to live?! It takes me sometimes hours to finally fall asleep, just to be woken up a few hours later to go to the bathroom :(.

Every video of this channel is better than most of my college teachers. Keep spreading knowledge bro!! Shout out from Spain

QUESTION: but don't cold showers (baths) make you alert and vigilant?!

liking before watching because your videos are amazing!

Do you have a link to the yoga routine you do before bed ?

I love the way you put out facts supporting your arguement.

I just found and watched all your videos and they are amazing! Great information and I love how you integrate pop culture clips in the videos as a means to exemplify the content you're talking about. I've been doing a lot of reading myself lately on health and trying to explain this information to friends and family I get a lot of skepticism or disinterest, but with your videos which I will forward to them, I'm hoping that they will be able to watch and assimilate the same information I've been trying to tell them but in a much more enjoyable way. Keep up the great work! I look forward to more of your videos. I will definitely recommend them to everyone I know.

Really excited about this video coming out since the last. Thanks for the great quality information!

60-68F ... what about countries where average tempurature is over 80F?? We don't get that low, not without some real powerful AC.

This Chanel brings quality to my life. The clips are top notch and their content... oh man, can't find enough good words to describe it.

That was a lot of research and well presented, I fall asleep instantly but rarely get enough high-quality sleep which results in headaches that last all day, going to try some of these suggestions, thanks for sharing.

*this video:* you will get better sleep after this *my brain:* Hold my melatonin

You mentioned a yoga sequence you do before bed. Could you provide more info on that?

I'ts insane that these videos aren't getting more views, really great work man keep it up!

this channel is pure gold

can you link that spine yoga somewhere?

2:35 "Which can keep you awake until as late as 2:00am" Lmao...

This channel has facilitated my mastering challenges which make me FEEL GREAT about my life! Thanks you, sincerely.

I'm really loving these videos. I've already felt a difference in my life just by keeping what I've learned in these videos in mind. Keep up the good work.

Me: I'll go to slee- KZfaq: No, watch a video about sleep.

Watching this at 5:00am... lol

In my country military service is mandatory for guys. When in the army, for more than 6-7 months the most sleep I ever got was 5 hours tops, or when on leave i would sleep regularly. Sleep deprivation was so severe to everyone, since we got around 2-3 hours of sleep each night (4 hours at most) and run around for 15-20 hours of the day. Most guys were depressed, anxious, had panic attacks, I experienced a sort of brain fog and drunkenness, I was afraid to have social interactions and some nights I could actually hear my heart beating. Not to talk about smoking 3-4 times more than usual (I have now quit), being irritable, angry and ready to burst with rage at any given time. The only thing I saw get guys calmer in there was eating, talking with each other, smoking, weed, and exercise. But noone could beat it. These things only made some tolerance out of the sleep deprivation. It took me more than 3 months to resolve some of the issues of the sleep deprivation alone. Its serious!

these videos are the definition of HIGH QUALITY

Dat Chrono Trigger clock :)

"or because you're stimulating yourself with a phone before bed" Me, watching this video at 2am wondering why I got wonky sleep schedule during the lockdown.

It's so nice to listen to you, well articulated and super chilled, great stuff.

I can only say that I'm a late sleeper. In my youth I was usually going to bed around 10:30 pm and got up around 6:30 am. It sometimes took me an hr to actually start sleeping despite being in a dark, quiet room, and I needed to get up that early, because it took that long for me to start running, breakfast was a chore and everything went slow, which is why I had my alarm set 2 hrs before school. Now I actually sleep better despite often going to bed way after midnight with my phone and getting up past 9 am. I don't sleep more, but I basically fall asleep minutes after going to bed, and are able to function in the morning less than 30 mins after getting up. Also means there is actually a chance of sunlight after getting up in winter, when the sun shines maybe 5 hrs total if it's not cloudy.

Will you do one about naps and meditation respectively?

thank you, that is very valuable information and i love the way you present things in your videos :)

You're killing it with these awesome bids, keep em up!

thank you so much, I've watched all your videos and I'm honestly so grateful I found this channel.

Casey Neistat says he only sleeps around 4-5 hours a night. What's up with that? He's always super energetic and in great shape also. Seem to be really cerebral and accomplishes a lot of things throughout the day. How does what that TedX guy said not apply in his case?

O sleep where are you My body needs you My kids hate you My job don't allow you Why you're so hard to get Why you're...I can't think anymore O me sleep deprived...

When sleeping on my left side my mind is less disruptive and less emotional topics, vs sleeping on my right side my mind wants to do analytical and imaginative thinking, but I still fall asleep just that chance that my dreams might be more chaotic sleeping on my right side.

One of the best videos I have ever seen on sleeping! Thank you soo much!!!

"Your bed is the place for sleep and only sleep" What about sex? :о

“Or because you’re stimulating yourself with-” wasn’t where I thought it was going

i recently started meditating, and after 10 min sessions of meditating and going to bed right after i can fall asleep under 10 min!

This is completely what I was wanting to hear! Thank you.

going to sleep at 22:00 ? I used to just end my work at 21:00.. not to say arriving home, eating, shower etc.. Now studys are on for until 19:00 pm sometimes, and that's just the last lecture before you can begin with 'homework'.. The life we are forced to live.. is such a mess !

1. Stretch or do yoga before sleep 2. Sleep at the same time everyday 3. Sleep on your side 4. Sleep around 10pm 5. Make a routine before sleep I’m still probably going to fail lol

Yo dude your videoes are fucking great, been watching all episodes in 3 days WE NEED MORE

You just saved my life with this informative video. Two thumbs up!

Could you point out, what exact yoga routine you did for the spine?

WATCHING THIS AT 3A.M. 🙆🙆🙆

You always do an amazing job. I've enjoyed every one of your videos that I've watched.

Oh my gosh that's amazing you're telling me what I've actually noticed in life. If I can go to bed before 8:00 p.m. I get amazing sleep and I can even sleep through to the next morning But if I stay up past a certain hour, i can't go to bed until two or three

I wonder if listening to pink or white noise or any noise is good or not. research are contradictory some say it rises the cortisol level during night and other proves the patients sleeping with pink noise night feel more relaxed. the sunlight schedule where I live in the winter and summer are so disproportionate. having daylight at 9 am and goes out at 5pm I guess these arguments can't apply here that much

That guy isn't even hitting the R key and it still appears! I call that coding bullshit. 2:50 No but seriously thank you for bringing us a lot of value with the videos.

Just a note. f.lux was a great application for Windows to color shift the screen away from blue light. This is now built into the latest Windows 10 versions. Also the newest Android phones have this built-in.

You really don't want your brain to tell you "it's time to play flappy bird" at any time actually

BUT THE REAL QUESTION: SOCKS OR NO SOCKS?!?!?!

I had to watch this twice. The Power Ranger clip had me laughing to distraction.

your videos are always generous in information, thank you!

I love your work, it has a real purpose.. and i really think your channel is one of the best we can find on youtube ( and not only among the english speaking ones .. i include french and arabic ones ) Keep it along man ! i impatiently wait for each one of your videos !

I'm sceptical about the temperatures mentioned, I can't fall asleep if I'm cold.

My sleep time ritual is putting my phone screen brightness all the way down

dayumm man......so much knawwwledge on dis canal

fantastic summary of many videos i watched on this subject! Great thanks for author of this video!

Me falling asleep while watching this.

"Insomniacs took about 13 minutes to fall asleep" lol wtf? Try 3-5 hours.

I don't always comment on a YT video, but when I do, the video has been awesome!

This channel is going to be huge one day.

any tips for night shift workers?

I've wasted 20 years on shitty sleep LUL _cries_

I loved the part about the positive effects of reading a *real* book over the negative effects of staring at a screen or reading from a Kindle or tablet. I am constantly imploring my husband to get rid of his cell phone in the bed. (He now hides it when he sees me enter the bedroom.....) So I have ammunition for him to discontinue this harmful habit! I also perked up at the part about the benefit of early morning sun. When I can make myself get outside very early to water the garden or nursery, I notice a general feeling of well being throughout the day. This video explains why. Cool! Like saundra venexam and Richard Rice, I would like to know more about that yoga pose to loosen up the spine. Finally I loved the Power Ranger part. LOL. And those cats were pretty awesome too. Keep up the good work, Japanese Man!

Hey man, I really lie your channel. I've been looking for this kind of information for a long time and your channel has answers to so many of my questions. Your videos are by far the most useful ones I've come across. Thanks a lot

WHERE are the cited references? I would love to take your word as factual basis but citing a single book is not enough reference imho. thanks for the interesting video tho

Please also mention the temperatures in non-retarded units next time. Thanks in advance.

0:30 Omygod ! I always feel like I’m drunk at 1am. I usually go to bed at 9-10pm but when I stay up I fall asleep. or when I stay up I get super drunk-ish. Like giggly and excited and stuff

Man, you are like a God to me. The information and know how you bring to me and others is amazing. And you're not sponsored by any product so we know the studies you bring are going to be unbiased. Thankyou!! 😆