Summary: 1. Try obtain a consistent 7-8 hours sleep time per day. 2. Try match your schedule with your circadian rhythm, don't force yourself to wake up early or stay up late. 3. Use a melodic alarm. 4. Don't 'snooze' at all. 5. Physical exersice, exposure to bright natural light during daytime. 6. Hydrate yourself 7. Contain caffeine intake, preferably avoid caffeine intake 6 hours before bedtime. 8. Eat healthily. Avoid eating before bedtime. 9. Regular exercise, though avoid it before bedtime. 10. Napping before 3pm, preferably with length of a complete sleep cycle (~90m) 11. Warm shower before bedtime. 12. Avoid alcohol after evening. 13. Sleep in a dark, cool environment. 14. Put away gadgets from bed. 15. Don't lie awake, get up to do something and relax yourself. 16. Don't check time when you're awake midsleep. 17. Develop a healthy, consistent sleep schedule. 18. Value yourself, don't ignore your health or mental issue, seek professional help if you need to.

The early bird and night owl thing totally makes sense. People would have to take turns defending the tribe, so different sleep schedules makes sense.

i like how impossible this sounds with any normal job

I have to say sunlight is so important. I always feel way more lethargic during winters when the sun is down by 4pm. My energy levels are always better during the summer. Might just be a mental thing, but winter is just so depressing.

Reminder that getting into a healthy, energizing sleep schedule is a process and can take time. The most important thing is to BE GENTLE with yourself. You don’t have to be able to do all of this all at once. Be patient, do whatever you can no matter how small, and don’t give up!

I have a blood pressure issue. The fatigue was horrible and disabling. Once I started to do endurance exercise, a month in I began to feel better. I need to maintain it. I also need to drink a lot more water and increase my salt intake. Then midodrine as needed. I had Lyme disease a long time ago and this was the last symptom to go away after successful treatment. I couldn't figure it out and it probably began because of extended bedrest. Now I have my life back :)

Body temperature while sleeping is also extremely important not only with assisting in falling asleep but also the overall quality of your sleep. Something that really helped me personally was to get into bed with some light clothing and strip down to as nude as you and your partner are comfortable with. You can also alternatively take a warm shower or bath and then quickly dry off and get into your cool bed. Try it out I used to think I was just a helpless insomniac but with diet, cutting caffeine, proper lighting and cooling just before bed I have been able to sleep much more consistently.

For me, being able to eliminate an alarm has been very helpful. This is a by-product of your tip on creating a schedule for sleep where I have changed my schedule so that I start work later and have a longer morning to just wake up, have my coffee, read and eat. There is so much lees stress in my start to the day and this allows me to be less anxious about my sleeping.

My favorite thing about this is how proud he is of his fitness journey. “Like look at me lifting those weights.” High key inspires me

The best thing I started doing to wake up is to leave my phone on my desk across the room, so I can't be on my phone before bed and I have to stand up to turn off my alarm. Just forcing myself to stand up in the morning stops me from snoozing my alarm.

Normally I suck at sleeping. But over the summer I unintentionally did most of these things, and it felt so good. I had a pretty regular sleep schedule 10/11pm-6:30am. I’m not normally an early bird, but I definitely adapted to waking early and sleeping early. I spent all day outside working physically in constant sunlight. I ate good meals at consistent times. I didn’t use devices before bed, I usually sat around socialising with others. I always had water by my bed. The dormitory was not fully walled in, so it got cool at night. I also don’t drink coffee, and I didn’t drink much either. I did that for 7 weeks straight while volunteering, then I got home and woke up at 6:30am with no alarm for a week straight. Now I’ve killed my sleep schedule, I have a variable diet, I use my phone right before bed, I work inside. It’s mostly my own choices, but it sucks all the same.

Figuring out my natural rhythm was HUGE for me! For my second year of college I decided 8am would be my wakeup time. I made sure my classes and work schedule worked for this, and life has just been 10x better. My last job required me to get up at 4:30am and it was hell on earth. I'd rather work double the hours at a crappier job than wake up that early ever again to be honest!

I’m a nurse & I work Night Shift, but even working nights, following these tips is so important for me! Some people think I’m crazy for staying on a night schedule even on my days off, but it’s like you said, it’s so hard on your body to not just stay on one schedule! My blackout curtains, sleep mask, & extended release melatonin are my best friends after a shift & a hot shower!

I was constantly exhausted no matter how much I ate or slept. It was affecting my job, my workouts at the gym, even my free time. I felt terrible, like I was sick or something. I finally went to the doctor and found out I had an iron deficiency, so my doctor put me on supplements and offered me an infusion and I feel so much better! So it's definitely worth getting bloodwork done and going to the doctor's on top of all these great tips :)

I seem to have gotten over the hard to fall asleep part but I wake up every 40-60 minutes and do this on repeat. I never feel rested and will likely die young as a result.

Can't spontaneously nap anymore ... its one of the hardest thing to do nowadays

I'm a night owl that prefers to go to bed at 3am-4am and wake up at 12pm. Been this way for as long as I can remember and now that I have an evening job I feel way less fatigued. It's so nice not forcing myself to wake up early.

1. Get enough sleep (7-8 hours). 2. Match your chronotype(natural inclinationof body to sleep at a certain time). 3. Change your alarm sound to a melodic sound. 4. Don't hit snooze because it will disturb your sleep cycle and will make you feel more tired. 5. Move around and do some physical activities in the morning which will increase your alertness. 6. Expose yourself to bright light in the morning. Make sure to get outside and get some sunlight for 30 minutes to 1 hour. Turn off the lights during bedtime. 7. Be hydrated. 8. Try to not have caffeine after mid-day. 9. Eat well and healthy. 10. Do exercise. 11. 20-30 minutes nap increase productivity, cognitive functions, memory, creativity and make you feel less tired. Napping duration is suggested to be less than 30 minutes or 1.5 hours. Try not to nap after 3 pm. 12. Alcohol is sleep's worst enemy. 13. Have a warm shower or bath before bed. 14. Sleep in a dark and cool environment. Remove any lights or gadgets from your room. 15. Put your phone away from your bed. 16. Don't lie awake in your bed. Get up and do a relaxing activity until you feel sleepy. 17. If you wake up in the middle of the night, don't check the clock. 18. Develop a sleep schedule. Do to bed and wake up at the same time of the day, no matter what!

It’s also super important if the standard changes don’t help check for sleep apnea and deviated septom along other sleep disorders. It is theorized that a large portion of the general population have some kind of sleep disorder. I finally got tested and I have had sleep apnea specifically obstructive apnea with about 21.5 apnea events (no breathing) per hour

For the past 3 weeks my schedule started at 12:30 PM i always attended early and i really felt like i had more than 24 hours on my day. This week everything starts at 7:30 AM and let me tell you im just back in that bad state when i thought i just made my life better somehow, i think the owl bird thing is way real and it deserves more research.

I don’t know how to tell what my chronotype is. An hour or so after waking up early I always feel really great and it shapes my whole day better. However, I also love the feeling of being up late and feel fantastic around 1am. I always have a really hard time waking up early no matter when I fall asleep, but if I stay up late then sleep in I often feel I have misused my day and feel less productive

My thing has been the shifting of schedules to match my chronotype. Just.. the violence of waking up at 6h30 was unbearable for me. And when I went to college and picked classes that started at 10 at the earliest, it was a game changer. I am not sleeping more hours (maybe less hours even, because college), but I am never truly tired anymore.

As someone who has also done a lot of internet research on sleep, I think this is a great video. I follow all of these things to ensure I get proper sleep. Following all of them, I actually am able to feel awake for the majority of my days and have a lot of energy. I also think its very important to make sure your partner also has good sleep habits, as their sleep habits will affect your sleep habits. When I do feel tired early on in my day, it is usually due to experiencing extreme emotions relating to anxiety or depression, but a good nap after I'm done with the height of those emotions help me regain the vitality I need to enjoy the rest of my day with decent energy levels.

2:20 High School Teachers: I missed the part where that’s my problem

Great video. I just want to say one important thing. There's a big biological difference between fatigue and sleepiness. Fatigue comes after activity (mental or physical - both create different type of fatigue). Sleepiness comes after inadequate sleep and is growing stronger during the day, due to rising adenosine. So, in a very simplified way, fatigue is a mechanical strain, while sleepiness is mostly a chemical issue. That's why both states have a different solution. If you want to alleviate fatigue, you need to stop working and wait for your brain or muscles to recover. If you want to alleviate sleepiness, you need to get more or better sleep (there are 7+ different parameters that influence overall sleep quality). And after a few days or weeks, you'll get back to normal, because you will get rid of all of the excessive alertness-decreasing adenosine you accumulated over the past months or years. Also. Both fatigue and sleepiness can be "masked" or enhanced by many other factors (diet, light, background noise, boredom ..). And both fatigue & sleepiness can be objective (brain & body function) or subjective (feeeling positive, motivated, vigorated). Studies show that, paradoxically, people who are objectively more sleepy (their cognitive functions are very low) usually feel more energetic than people who feel less awake (but their cognitive functions are fine). And as for the feelings of fatigue, they are mostly related to the perceived demands, rather than our objective strain or objective function. In other words, if you feel like the work demands are exceeding your capability to deal with them, you will feel tired, even if you're objectively OK. Anyway, what I wanna say is, tiredness is not an easy topic. And anyone who feels tired needs to find out whether it's fatigue or sleepiness. Mostly is a combination of both. But many people sleep fine and still feel tired. That's because sleep isn't a cure for fatigue. Or at least not for the mental fatigue. Cure for mental fatigue is mental recovery. Resting BEFORE sleep (so your brain is already relaxed, which improves the sleep quality) and DURING the day (taking breaks after 80-100 min of mental work, because that's the cognitive limit of our brain). That way your fatigue won't accumulate during the day nor between days. And then you will feel both awake AND rested. Not only in the mornings, but during the whole day. Who wants to find out more about tiredness, google "fatigue sleepiness ncbi" (for studies about the difference between these terms). I recommend two papers in particular, google: PMC6139359 and PMC6660560, which focuses on difference between recovery & restoration (then you can check related studies). Or you can google research from Sabine Sonnentag. She's done like 30 years of research on fatigue & recovery. For even more info about resting (with scientifically proven ways to increase efficiency of your recovery), check out these books: Rest (Alex Pang), The Art of Rest (Claudia Hammond) and An Oasis in Time (Marilyn Paul). Hope you all feel energized soon. :)

I haven't watched it all yet, but I wanna share something. I was a smoker from 22-28 (age). When I quit smoking, from 29-33 I was waking up early, fully recharged at 7am, sleeping around 00:30. I did all my house chores in the morning and was studying/working from noon until 22h without procrastinating. Top of the class, always full of energy. Body was completely clean, no alcohol, smoke or meds. Then, my gf got into smoking and I started again at 34 and now I'm always tired, waking up at 9 (otherwise i'll get fired lol) and procrastinating nonstop. We're gonna stop in a few days when she gets her work vacation and see how it goes, but I'm pretty sure that smoking is causing this depressive state where I can't wake up like when I stopped in that period.

A trick I like using is keeping my phone/alarm out of reach, so when it goes off, I have to physically get out of bed to turn it off. Once I’m up on my feet I don’t feel as tempted to go back to bed

Since I've been working at home, I keep going nocturnal. All it takes is 1 weekend to ruin me; then I have to do a hard reset, (which is staying awake all night and then staying up for as long as I can the next day, then going to sleep when i can't stay awake anymore). It really messes up my life.

To clear up the sleeping time: Even if you _feel_ fine sleeping only 6 hours every night, chances are you are still having all the rest of the negative cognitive consequences and this has just become your normal state of being so you don’t notice anything off. This was a common experience among the participants in the research in the book “Why we sleep” by Mathew Walker

For the slight chance those with iPhones haven’t seen it: if you set up a sleep schedule in the health app you get alarm sounds that are very gentle and not loud which gradually increases in volume and “intensity” the longer you take to press stop/snooze. Even if you don’t care for the schedule I really recommend setting it up just for those alarms, you can always just ignore whatever the schedule is, although it is really helpful too

Another tip is tidying up your room before bed, setting your clothes out to help your morning go smoothly, and I enjoy tweaking a decoration or furniture piece so that I look forward to it in the morning. For example, the other night my “wind-down” activity was cleaning up my plants, trimming leaves and rearranging the pots. I moved one into my living room and in the morning I was really looking forward to seeing the room in a new perspective. Cleaning your computer desk, kitchen counter, or fluffing your sofa pillows can all be fun little things to look forward to in the morning.

I was searching for "how drug addiction feels". Thanks, now I don't have to be afraid of it

I used to struggle with chronic fatigue to the extent of really struggling to get out of bed and functioning normally on an everyday basis, no matter how many sleep tips and tricks I attempted. A Rheumatologist recommended Magnesium and B3 supplements and it was a lifechanger for me - my energy levels increased right away. A friend of mine had similar issues with Vitamin D deficiencies. My suggestion would 100% be to get some blood tests done and/or try some supplements for things we are often deficient in (like Vit D) if habit changes don't help.

Coming back a few months after watching this video to say that these tips have had a positive impact on me. I haven’t been quite as consistent as I would have liked, and the gadgets thing is still a problem for me, but I’m getting more and more consistent as I form new habits. Definitely not feeling as tired in the daytime. Thanks very much for your help.

@ 12:30. Absolutely ageee & do. 10-6. I don't even rely on the alarm but its a backup. Get up, stretch & open those womdows & let the light in or the bright liguts if its dsrk. Refresh w/ a glass of warm or hot water. It works Great video

Awesome video. I heard all the sleeping advice that i have learned in the past here. Perfect summary. Thanks!

I started doing these things about a year ago, and honestly I can't even remember the last time I had an unproductive/tired day. Especially quitting refined sugars and proccesed foods has made the biggest impact on my energy, in conjunction with regular exercise

If you're experiencing unexplained fatigue, it's important to talk with your doctor to find the cause.👍

I used to be very sleepy all the time, especially coming home from work. I What i do now that has cured me of being tired. 1.) I reduced my carbs and processed sugar intake to nearly 0. (My body’s energy lvls took a nosedive the first week, but the human body is very adaptive and will find a way to regulate with the lack of sugar) With the reduce of sugar, my body hardly ever hit crash moments when i had sugar. 2.) Exercising regularly. Exercising simply regulates your body and brain chemistry that allows for better focus and energy consumption. 3.) Have a goal and ambition. Having no motivation or drive towards something better isnt worth living for tomorrow. Same goes with your wakefulness and mood. 4.) Making healthier food choices. Cant stress this enough. Getting the right food and balance helps with your gut and your bloating feeling that makes you feel slow and sleepy. I am never going back to those days of feeling sleepy ever again.

I enjoyed this video. Like a lot of people I'd like to feel more rested and awake, especially in the morning. I feel like I never quite get the 7-8 hours, as it takes me a while to fall asleep, but I always wake up before my alarm. What does waking up before your alarm suggest in terms of your sleep cycle, restfulness, etc?

I have fatigue from having had a stroke, but over the 15 years of post-stroke life I have made improvements, exactly like the ones mentioned, and my sleep has really improved. Imagine going to bed at night, falling asleep right away, sleeping all night, and then waking before your alarm? It’s like a dream!

My tiredness was cured as soon as I graduated from school (and started working freelance). That's all. I kept all my other habits, but now I just fall asleep and wake up whenever I want and have 0 anxiety about it because there's just no pressure. I still commit to a schedule, but if there's a night when I for whatever reason went to bed extra late - no worries, I can still get my 8 hours and go back to the usual schedule in a day or two. That used to be a death sentence to me during my school years though! So yeah, all of these tips are awesome, but from my personal experience just having no pressure and anxiety about sleep improves things dramatically.

I agree 8-hrs of sleep is 8-hrs of sleep, no matter what time you sleep, but depends on what industry you are in. If you are in business, then waking up early to beat the competition is very advantageous as you're starting the race before everyone & you want to make sure to maximize the 9am-5pm game period of when the other players are also playing. You can't close a deal while the other players are having dinner w/ their family or sleeping.

Some of these do the opposite for me. When I'm sleepy, exercise just makes me tired along with sleepy. I just can't wake up by being active. Another thing is caffeine makes me fore sleepy. I'm pretty sure this is due to how much water my body is using to clean up the caffeine. My body is wierd.

12:15

I want to add one for some people with anxiety: for me I need to find something that takes my focus away from what my body is doing while falling asleep because otherwise I’m too focused on the act of sleeping to actually sleep. I find comforting noise (asmr, lower volumed podcasts, etc.) help a lot.

I’m 5ft10” tall, in the last year and a half, I got a girlfriend, stopped going to the gym all together cold turkey 7 months ago… I went from 180lbs to currently 213lbs! All we do is eat out, I haven’t eaten vegetables in months, this is bullshit, I’m tired ALL THE TIME from gaining like 30 freiking lbs, im yawning 2 hours after waking up and lethargic the entirety of the day ☹️ this is getting crazy i need to get my body back in shape

I used to venture in the "no alarm" territory. It was frightening on work days, but it's amazing! You get up when you are awake, no more lingering around the bed until you feel like you HAVE to get up.

I find having a relaxing pre-bedtime routine helps as well, such as some light yoga or stretching. The routine serves as a cue to the brain that it is time for bed, which can help when there are schedule disruptions, since there is still a way to help signal your body and brain to wind down.

Focusing on sleep cycles changed my life because it reduces sleep inertia to almost nothing, even on those days where I was up too late. Except for a rare 20 minute nap, I target multiples of 1.5 hours, plus the average 20 minutes it takes adults to fall asleep. This means going for 7.5 or 9 hours vs the typical 8. If I can't hit my normal bedtime, second bedtime is an hour and a half later. And if I need to catch up on sleep, zeroth (hi, physics degree here :D) bedtime is an hour and a half earlier.

Lately I have been trying to finish watching this video but every time I just fall asleep.

The cold environment thing has always been a weird suggestion for me. Any time I tried, I would just be awake forever and now I sleep so much better with heated blanket. Obviously it's bad if I make it hot enough that I turn into sweaty mess, but otherwise, I love it, even fairly warm

Something which also helped me: The first thing I used to do after waking up was drinking a coffee. It felt like giving me a kickstart, but after 1-2 hours I was usually tired again. After reading something about it, I now wait until I have been up and doing stuff for 2-3 hours before getting my first coffee. I might still feel tired for the first few hours of the morning, but I feel more energetic throughout the rest of the day (drinking just one more coffee after lunch) . Not sure if it holds up to science at all.

While going to sleep and waking at the same time is good for keeping your body on a schedule, the more important of these two is waking up at the same time. As long as you are waking up within one out of your scheduled time each morning, your body will stay on schedule. So if you normally wake up at 8, try to stick to that 12am sleep time, but if you happen to stay up until 3am for whatever reason, do not then set your alarm back three hours to get the full 8 hours. I’m the long term, waking at the same time has a more prominent effect in our rest and circadian rhythm than the occasional night of less than 8 hours of sleep. However, if you are consistently missing your sleep time, it may be worth making a long term adjustment to that wake time as well, or just building more discipline to go to sleep at 12.

A few other tips that are often overlooked that helped me was 1, Clean your room (I always feel more comfortable when that is the case) 2, Work on personal hygiene (shaving, brushing teeth, and so on. Look better feel better mentality helps)

The most encouraging part of this video was hearing that his sleep schedule is 12am-8am. This is so doable, and I'm honestly over videos that promote waking up at 4/5am to do the most before work. Success can also look like waking up at a reasonable hour!

I have PTSD and clinical depression, so I always feel tired. I've been subjected to things I wouldn't wish on anyone, and even that was way easier than trying to get out of bed is for me now. Please take care of yourselves, treatment for depression is very effective. Don't worry about potential side effects, because one very common side effect of depression is that you pass away.

I’m constantly feeling tired and I always feel like I’m getting enough sleep but then when I think about it I usually get only 6 so this is definitely awake up call (pun intended 😅)

for me, one of the best tips of my life is to sleep with curtains open. my room slowly lightens as the sun rises and i wake up slowly naturally and much more easily

I think in my case, it's more the lack of purpose in life, when i do anything that I think is meaningful, I'm more likely to be energized while doing it 😕

Started using a CPAP machine about a month ago and my energy has increased DRASTICALLY!

My brother sent this to me but I definitely think that the video made me feel comfortable about being a night owl and going to bed late. If I don’t go to bed too late, shoot before midnight, and always get 8 hours of sleep, I should be fine. I was just scared of not going to bed early and noticing premature-aging (dark circles, expression lines/wrinkles)

Tell the sleep schedule thing to my job lmao! Building concerts I’m tossed around like a well paid rag doll, but I’m all here for it. I could function, so highly after 3 1/2 hours of sleep it’s not even funny.😂 maybe one day I’ll have good sleep again

The morning light has helped tremendously for me personally. I have a sunset alarm clock that starts up 30 minutes before the alarm goes off, then I also have my bedroom light on a timer that turns on 5 minutes before my alarm goes off.

I'd be curious to see how a lot of these change (or don't) with different conditions, such as chronic illnesses, neurodivergent brains, or people with various mental health diagnoses like PTSD or anxiety. There's a ton of anecdotal info, but the studies are limited, and typically these kinds of lists don't include those situations. As someone with Fibro, CFS, and ADHD, a lot of these don't match up with what I see happen when I make these kinds of adjustments.

This is a great video. If I may, I'd like to add my two cents to it, as well. First, setting a sleep schedule doesn't necessarily have to revolve around a clock. I work night shifts that frequently change in time (1p-3a, 5p-5a, etc.) so I can't schedule sleep based on time of day. Utilize habit pairs. By creating a link between activities you can get your body used to something because you have done something else. For example, I go to bed as soon as I get home. No matter what time I get off work, once I get home I immediately start getting ready for sleep. I have done this so often that just getting home now will start to make me ready for bed. Second, is taking care of nasal dominance. This may not be a big deal for some but as I've grown older, my sinuses can no longer maintain sufficient airflow as my nasal dominance changes throughout the night. To combat this, I use nasal strips (Breathe Right, for one). They adhere to the bridge of the nose and gently pull on the nostrils to keep them open throughout my sleep. These have been a huge game-changer when it comes to being able to stay asleep. Again, great video!

I went to bed at 9 and woke up at 1:30 and clicked on this video, I feel great! Just got off a 15 day shift to get 3 days off

My alarm clock beeps very subtly but as it keeps going it starts sounding like a bomb going off

Thanks! I struggle a lot with this and I also realised that part of it, in my case, is a lack of motivation generally, in life. But in order to solve that problem I first have to sleep well so I can think properly about what to do with everything while I’m awake. ❤

The thing that made me feel more energetic was cutting coffee in the late afternoon. I just stopped consuming caffeine all together but maybe you don't need to be so radical. Also, thanks for asking for the like and subscribe at the end of the video, it makes sense and it's much better for us.

My schedule was 5AM to 1PM, and the only way I was able to switch my schedule was not waking up earlier, it was going to bed 4-5 hours LATER every day, and sleeping as much as I want until one day I went to bed at 10pm and woke up at 6AM! I'm able to have a job now!

I used to always feel and be so sleepy and tired all the time and I used to sleep a lot be on the phone a lot I was so bored I had nothing I was nothing but never again thanks to God praise God 😊❤ He gives me Purpose a reason to live He helps me keep going 😊❤

One thing that helped me was realising that being warm made me sleepy. I used to keep my room on the colder side because it was more comfortable, but being slightly to warm actually helps a lot.

this might seem obvious when said out loud but whether one is actually doing what they want with their life can have a huge difference. It can be so, so hard to get up on time and feel energized for the day when you know all you’re looking forward to is work that you hate doing. It doesn’t mean there’s something wrong with your health or your habits, sometimes it’s the sense of purpose in life that’s missing (and no I don’t think that’s entirely the same thing as “just depression”)

Not smoking weed has also been HUGE for my quality of sleep. Much like alcohol, it prevents that REM stage of the sleep cycle. Though of course, when I first started smoking I always wanted to do it right before bed as I felt it made me tired and therefore I fell asleep faster. Over time, it has the complete opposite effect when it comes to falling asleep, staying asleep, and getting good quality sleep.

Many reasons can cause fatigue from cancer, hormone imbalances, adhd, diabetes, sleep apnea, and etc if you have new onset symptoms of fatigue talk to a doctor to rule out some life threatening issues

Great advice, all of it! I'm one of those you mentioned near then end, with a medical condition. Sleep isn't rejuvenating for some, no matter how much we get. Working towards good sleep habits is still helpful, as it regulates our lives and helps us pace what minimal energy we have, so if you're reading this comment, no matter if you're chronically ill like I am, or just a tired person without a debilitating illness, practice good sleep habits. Be patient - it'll help.

Very nice video! I fully agree with all these points as I've implemented them some few years ago increasing my energy levels dramatically. I'd just add two things I consider very important for me and they might help someone - 1. Plan the beginning of your day already when in bed, this can help you feel the purpose of getting up in the morning, and 2. Develop a morning routine; it also gives you the motivation to get up and that's often the hardest part of starting your day with the proper kick. Routine may be as simple as just washing your face and then stretching for two minutes :)

My favorite alarms these days have been either: 1. Pre-recorded "wake up calls" from my favorite content creators. I have Gawr Gura's wake up call set as my alarm on R&R days. While it might not be musically melodic, it's emotionally soothing. 2. Hype messages on energy lifting rock backing tracks. My alarm on productivity days get me amped up and boost my self-esteem, feeling like I'm ready to take on the world. Something I definitely struggle with, is that my ADHD makes late nights (11pm - 5am) the easiest time to be functional, when the rest of society around me is visually and aurally peaceful. No ambient lighting changes from clouds, no sounds of traffic or neighbors, etc. It definitely doesn't help that my sleep schedule keeps rotating forward. If it weren't too expensive, I would want to get a sleep study done to see if I have N24 sleep-wake disorder. My ADHD is already confirmed though.

Awesome video. Thank you for all the great tips. No only does this reenforce what we already knew but it is a very good guide for those of us that prefer some sort of structured guidance.

thank you for YEARS of guidance and making science fun, easy to understand, and answering all the science questions millions are known to have. you guys rule!! 💫

I have a huge problem with step 1. When I try to sleep earlier so I can try to get 8 hours, I end up waking up after the 5-6 hours and can't fall back asleep. If I do end up sleeping again, its usually longer than I want.

You actually can exercise before bed in some situations. As a firefighter medic who nearly never gets sleep; I’ve found that a walk on a treadmill when I have trouble getting to sleep helps a ton

im sleepy 24/7 with blurry vision and can never concentrate, i’ve been like this for a year now and it’s completely ruining my life, doesn’t matter how much i sleep i still feel like this 😞

What actually helps me is planning ahead. Like thinking about projects I want to do when I wake up, etc. Doesn't always help though. Only when I know I'm tired.

I would add meal times to this list. Getting breakfast is a huge energy boost for me. Also, whenever I eat a lot at night, close to bedtime, I have issues getting sleep. So I would say be mindful of when you’re eating and how much you’re eatin. Have breakfast just after you wake up, and also, don’t sleep much just before bedtime :)

Don't go too work... I'm 12 months away from retiring and I can't wait...

I used to be sluggish and low energy for so many many years.. I am practicing Keto for over 5 months now ang intermittent fasting too. Energy level is high even after 5 hours of sleep. And that 5 hours of sleep is deep that's why I have energy when I wake up.

I wake up early just like early bird without needing any alarm, however I am more productive at night just like night owl. That resulted me impossible to reach that 8 hour mark and constantly sleep deprived lol...

Me watching this wondering how this person has this much energy 💀

"Get exposure to daylight" *cries in north of the arctic circle*

There was one single semester in undergrad that I was able to set my schedule up so that everyday I had a class start at 10:00 a regular lunch break and evening classes that ended by 6. And my dorm happened to be a single with a LOT of windows and natural light. Having a consistent schedule that matched my night owl rhythm and light regulation was the best sleep I ever felt (it was also the most consistent I’ve ever been in the gym since quitting high school sports) Followed by a semester where classes started at either 8:30 or 2pm on alternate days and my worst semester both grade and mental-health wise

7 to 8 hours yet at 22 I still feel like I need 9 to 10 to feel even remotely alive and present lmao

Nice thanks for this. Having a sleep schedule is the thing I got to work on, I keep hearing about it's importance to train your circadian rhythm, I'll keep working on it. Thanks for your positive vibes mate

I moved to the east coast and chose a job that was on the west coast. Start work at 11am for me, but “get into the office” at 8am to everyone else

I guess I was "cognitively drunk" all 5 years of college

Great video! I can confirm that these habits helped me a lot too! Id like to add 2 things: it is important to get direct sunlight in your eyes within the first 30 minutes of waking up to help and NOT have any caffeine intake within the first hour to hour and a half of waking up. Turns out caffeine actually blocks the receptors reaponsible for waking up if taken within the first hour or so after waking up. You can lean more about it from Andrew Huberman in his podcast episode titled the Science of Sleep. He's a professor and a researcher at MIT and a wonderful resource!

i watched this video feeling sleepy, now im no longer sleepy. thanks

I'm a weird one where I *have* to look at the clock when I wake up, if I don't I become anxious like "What time is it? Why am I awake? Is it time to wake up? We gotta wake up. Gotta wake up, gotta wake up" So when I look at the time it's like, "YES! it's 2am!" _drops dead to snooze and go back to sleep_ It's only frustrating when I wake up an hour earlier than I need to lol

Please put the points in description also so that we can take a screenshot as a reminder