good morning believe nation today we’re going to talk about why and how you can
going to talk about why and how you can
going to talk about why and how you can get more sleep tired we all know the
get more sleep tired we all know the
get more sleep tired we all know the feeling irritable groggy and
feeling irritable groggy and
feeling irritable groggy and exceptionally lazy chances are you
exceptionally lazy chances are you
exceptionally lazy chances are you didn’t sleep enough last night or the
didn’t sleep enough last night or the
didn’t sleep enough last night or the past few nights but what exactly is
past few nights but what exactly is
past few nights but what exactly is enough sleep and more importantly can
enough sleep and more importantly can
enough sleep and more importantly can you ever catch up on it while the very
you ever catch up on it while the very
you ever catch up on it while the very function of sleep is still debated by
function of sleep is still debated by
function of sleep is still debated by scientists we do know that it’s
scientists we do know that it’s
scientists we do know that it’s necessary to function efficiently and
necessary to function efficiently and
necessary to function efficiently and productively after all we spend 24 years
productively after all we spend 24 years
productively after all we spend 24 years of our lifetime sleeping it better be
of our lifetime sleeping it better be
of our lifetime sleeping it better be important
important
important researchers have tested how much is
researchers have tested how much is
researchers have tested how much is required each night by assigning groups
required each night by assigning groups
required each night by assigning groups of people two four six and eight hours
of people two four six and eight hours
of people two four six and eight hours of sleep over extended periods of time
of sleep over extended periods of time
of sleep over extended periods of time after 14 days those with eight hours of
after 14 days those with eight hours of
after 14 days those with eight hours of sleep exhibited few attention lapses or
sleep exhibited few attention lapses or
sleep exhibited few attention lapses or cognitive issues however those was six
cognitive issues however those was six
cognitive issues however those was six or four hours of sleep showed a steady
or four hours of sleep showed a steady
or four hours of sleep showed a steady decline in fact after only two weeks the
decline in fact after only two weeks the
decline in fact after only two weeks the six hour group showed a similar reaction
six hour group showed a similar reaction
six hour group showed a similar reaction time to a person with a blood-alcohol
time to a person with a blood-alcohol
time to a person with a blood-alcohol concentration of 0.1% which is
concentration of 0.1% which is
concentration of 0.1% which is considered legally drunk the four our
considered legally drunk the four our
considered legally drunk the four our sleepers suffered even more occasionally
sleepers suffered even more occasionally
sleepers suffered even more occasionally falling asleep during their cognitive
falling asleep during their cognitive
falling asleep during their cognitive tests in both groups brain function
tests in both groups brain function
tests in both groups brain function decreased day by day almost linearly
decreased day by day almost linearly
decreased day by day almost linearly with no sign of leveling off scientists
with no sign of leveling off scientists
with no sign of leveling off scientists have dubbed this cumulative effect as
have dubbed this cumulative effect as
have dubbed this cumulative effect as sleep debt so can we recover from it
sleep debt so can we recover from it
sleep debt so can we recover from it after a night or two of little sleep
after a night or two of little sleep
after a night or two of little sleep studies show that the body and brain can
studies show that the body and brain can
studies show that the body and brain can fully recover with a few nights of good
fully recover with a few nights of good
fully recover with a few nights of good sleep
sleep
sleep however with long-term sleep deprivation
however with long-term sleep deprivation
however with long-term sleep deprivation on the scale of weeks to months the
on the scale of weeks to months the
on the scale of weeks to months the recovery of cognitive function is much
recovery of cognitive function is much
recovery of cognitive function is much slower requiring many more nights of
slower requiring many more nights of
slower requiring many more nights of quality sleep on the timescale of months
quality sleep on the timescale of months
quality sleep on the timescale of months to years it’s unknown whether brain
to years it’s unknown whether brain
to years it’s unknown whether brain function can be fully repaired or if it
function can be fully repaired or if it
function can be fully repaired or if it causes permanent damage paradoxically
causes permanent damage paradoxically
causes permanent damage paradoxically with chronic sleep deprivation your
with chronic sleep deprivation your
with chronic sleep deprivation your sleepiness or how tired you feel des
sleepiness or how tired you feel des
sleepiness or how tired you feel des eventually level off meaning that you
eventually level off meaning that you
eventually level off meaning that you become less and less aware of your
become less and less aware of your
become less and less aware of your objective impairment over time so how
objective impairment over time so how
objective impairment over time so how long should you sleep most studies tend
long should you sleep most studies tend
long should you sleep most studies tend to show that 7 to 8 hours of sleep is
to show that 7 to 8 hours of sleep is
to show that 7 to 8 hours of sleep is the average ideal for human
the average ideal for human
the average ideal for human apart from the cognitive issues
apart from the cognitive issues
apart from the cognitive issues individuals who consistently sleep less
individuals who consistently sleep less
individuals who consistently sleep less than seven hours a night have an
than seven hours a night have an
than seven hours a night have an increased risk of heart disease obesity
increased risk of heart disease obesity
increased risk of heart disease obesity and diabetes not to mention a 12% higher
and diabetes not to mention a 12% higher
and diabetes not to mention a 12% higher risk of death on the flip side studies
risk of death on the flip side studies
risk of death on the flip side studies have shown that while sleeping more than
have shown that while sleeping more than
have shown that while sleeping more than eight hours does not impair brain
eight hours does not impair brain
eight hours does not impair brain function it also carries an increased
function it also carries an increased
function it also carries an increased risk of heart disease obesity and
risk of heart disease obesity and
risk of heart disease obesity and diabetes and a 30% increased risk of
diabetes and a 30% increased risk of
diabetes and a 30% increased risk of mortality so too much sleep may also be
mortality so too much sleep may also be
mortality so too much sleep may also be a bad thing you may have heard the
a bad thing you may have heard the
a bad thing you may have heard the saying the early bird gets the worm but
saying the early bird gets the worm but
saying the early bird gets the worm but when it comes to humans do morning
when it comes to humans do morning
when it comes to humans do morning people really have an advantage over
people really have an advantage over
people really have an advantage over night owls does one come out on top as
night owls does one come out on top as
night owls does one come out on top as more intelligent or successful than the
more intelligent or successful than the
more intelligent or successful than the other in this battle over bed time does
other in this battle over bed time does
other in this battle over bed time does somewhat surprising truth is that we
somewhat surprising truth is that we
somewhat surprising truth is that we have little say in sleep preference as
have little say in sleep preference as
have little say in sleep preference as it’s almost entirely genetically
it’s almost entirely genetically
it’s almost entirely genetically predetermined chances are if you’re a
predetermined chances are if you’re a
predetermined chances are if you’re a night owl it was slightly passed down
night owl it was slightly passed down
night owl it was slightly passed down from an ancestor who was also a night
from an ancestor who was also a night
from an ancestor who was also a night owl and from an evolutionary perspective
owl and from an evolutionary perspective
owl and from an evolutionary perspective it makes sense having individuals with
it makes sense having individuals with
it makes sense having individuals with varying sleeping patterns would allow
varying sleeping patterns would allow
varying sleeping patterns would allow for better protection of a group
for better protection of a group
for better protection of a group throughout the day and night instead of
throughout the day and night instead of
throughout the day and night instead of everybody sleeping at one time some
everybody sleeping at one time some
everybody sleeping at one time some people naturally stay up later and some
people naturally stay up later and some
people naturally stay up later and some wake up earlier aware of threats for
wake up earlier aware of threats for
wake up earlier aware of threats for predators while others sleep but
predators while others sleep but
predators while others sleep but considering most modern societal
considering most modern societal
considering most modern societal activities happen between 9 a.m. and 5
activities happen between 9 a.m. and 5
activities happen between 9 a.m. and 5 p.m.
p.m.
p.m. it may seem clear that night owls are
it may seem clear that night owls are
it may seem clear that night owls are put at a disadvantage and researchers
put at a disadvantage and researchers
put at a disadvantage and researchers have actually coined the term social
have actually coined the term social
have actually coined the term social jetlag to describe the sleep deprivation
jetlag to describe the sleep deprivation
jetlag to describe the sleep deprivation many experience to accommodate social
many experience to accommodate social
many experience to accommodate social norms for night owls this social jetlag
norms for night owls this social jetlag
norms for night owls this social jetlag feels like living in a different time
feels like living in a different time
feels like living in a different time zone every single day considering
zone every single day considering
zone every single day considering chronic sleep deprivation has a direct
chronic sleep deprivation has a direct
chronic sleep deprivation has a direct effect on brain functioning it’s no
effect on brain functioning it’s no
effect on brain functioning it’s no surprise that studies report niteowl
surprise that studies report niteowl
surprise that studies report niteowl University students have lower overall
University students have lower overall
University students have lower overall grades
grades
grades not to mention early birds tend to
not to mention early birds tend to
not to mention early birds tend to display more positive social traits such
display more positive social traits such
display more positive social traits such as being proactive and optimistic and
as being proactive and optimistic and
as being proactive and optimistic and are less prone to depression or
are less prone to depression or
are less prone to depression or addictions to nicotine alcohol and food
addictions to nicotine alcohol and food
addictions to nicotine alcohol and food and we can see these traits represented
and we can see these traits represented
and we can see these traits represented physically in the brain particularly the
physically in the brain particularly the
physically in the brain particularly the white matter which helps neurons
white matter which helps neurons
white matter which helps neurons communicate night owls exhibit
communicate night owls exhibit
communicate night owls exhibit significantly less white matter and as a
significantly less white matter and as a
significantly less white matter and as a result there are fewer pathways for
result there are fewer pathways for
result there are fewer pathways for feel-good hormones such as serotonin or
feel-good hormones such as serotonin or
feel-good hormones such as serotonin or dopamine to travel through but it’s not
dopamine to travel through but it’s not
dopamine to travel through but it’s not all bad for the late night errs in fact
all bad for the late night errs in fact
all bad for the late night errs in fact they tend to be much more creative have
they tend to be much more creative have
they tend to be much more creative have been found to have higher cognitive
been found to have higher cognitive
been found to have higher cognitive abilities and are known to be risk
abilities and are known to be risk
abilities and are known to be risk takers what they lack in white matter
takers what they lack in white matter
takers what they lack in white matter they make up in cortisol levels this
they make up in cortisol levels this
they make up in cortisol levels this stress hormone gets your body ready to
stress hormone gets your body ready to
stress hormone gets your body ready to face an
face an
face an immediate threat contributing to their
immediate threat contributing to their
immediate threat contributing to their risk-taking behavior which studies show
risk-taking behavior which studies show
risk-taking behavior which studies show can translate into opportunities and
can translate into opportunities and
can translate into opportunities and potentially much more financial gain
potentially much more financial gain
potentially much more financial gain furthermore even though morning people
furthermore even though morning people
furthermore even though morning people can be very energetic right after waking
can be very energetic right after waking
can be very energetic right after waking if they tend to lose steam faster than
if they tend to lose steam faster than
if they tend to lose steam faster than night owls throughout the day both sides
night owls throughout the day both sides
night owls throughout the day both sides perform equally well in reaction time
perform equally well in reaction time
perform equally well in reaction time test an hour after waking but after 10
test an hour after waking but after 10
test an hour after waking but after 10 hours of being awake
hours of being awake
hours of being awake night owls performed significantly
night owls performed significantly
night owls performed significantly better your inner clock is regulated by
better your inner clock is regulated by
better your inner clock is regulated by many proteins which are created from
many proteins which are created from
many proteins which are created from various genes in your DNA studies have
various genes in your DNA studies have
various genes in your DNA studies have even shown that a single change of the
even shown that a single change of the
even shown that a single change of the genetic code near a gene called period 1
genetic code near a gene called period 1
genetic code near a gene called period 1 can result in an hour difference in your
can result in an hour difference in your
can result in an hour difference in your waking time as crazy as it seems
waking time as crazy as it seems
waking time as crazy as it seems scientists also found a correlation
scientists also found a correlation
scientists also found a correlation between these same genes and your time
between these same genes and your time
between these same genes and your time of death the early risers were more
of death the early risers were more
of death the early risers were more likely to die around 11:00 a.m. while
likely to die around 11:00 a.m. while
likely to die around 11:00 a.m. while the night owls were more likely to die
the night owls were more likely to die
the night owls were more likely to die before 6:00 p.m. what about teenagers
before 6:00 p.m. what about teenagers
before 6:00 p.m. what about teenagers you say it’s true most tend to be night
you say it’s true most tend to be night
you say it’s true most tend to be night owls due to the hormonal changes during
owls due to the hormonal changes during
owls due to the hormonal changes during puberty but this tends to wane out into
puberty but this tends to wane out into
puberty but this tends to wane out into your genetic default as you enter
your genetic default as you enter
your genetic default as you enter adulthood so while there may be some
adulthood so while there may be some
adulthood so while there may be some truth to early words getting the worm
truth to early words getting the worm
truth to early words getting the worm night owls aren’t exactly lagging behind
night owls aren’t exactly lagging behind
night owls aren’t exactly lagging behind in life they’re just lagging behind in
in life they’re just lagging behind in
in life they’re just lagging behind in time
I think that really the most important
I think that really the most important first step is to acknowledge that sleep
first step is to acknowledge that sleep
first step is to acknowledge that sleep is important it’s like anything else if
is important it’s like anything else if
is important it’s like anything else if people will sort of reflect on it and
people will sort of reflect on it and
people will sort of reflect on it and say hey you know what sleep is not a
say hey you know what sleep is not a
say hey you know what sleep is not a luxury it’s not for the lazy it’s not
luxury it’s not for the lazy it’s not
luxury it’s not for the lazy it’s not you know something that I’ll do later
you know something that I’ll do later
you know something that I’ll do later but it’s really important and meaningful
but it’s really important and meaningful
but it’s really important and meaningful and will improve the rest of my life
and will improve the rest of my life
and will improve the rest of my life that’s the first step to getting better
that’s the first step to getting better
that’s the first step to getting better sleep yeah because you have to give it
sleep yeah because you have to give it
sleep yeah because you have to give it that importance that people say I’ll
that importance that people say I’ll
that importance that people say I’ll sleep when I’m dead then they’re there
sleep when I’m dead then they’re there
sleep when I’m dead then they’re there negated sooner sooner right and then
negated sooner sooner right and then
negated sooner sooner right and then they’re not on a regular sleep schedule
they’re not on a regular sleep schedule
they’re not on a regular sleep schedule either because they’re not giving it
either because they’re not giving it
either because they’re not giving it it’s important so let’s talk about the
it’s important so let’s talk about the
it’s important so let’s talk about the regular sleep schedule so you know there
regular sleep schedule so you know there
regular sleep schedule so you know there are a number of really simple things
are a number of really simple things
are a number of really simple things that that people can do that can
that that people can do that can
that that people can do that can meaningfully improve their sleep and and
meaningfully improve their sleep and and
meaningfully improve their sleep and and it’s funny when I think about it I tell
it’s funny when I think about it I tell
it’s funny when I think about it I tell people you know those of us who have
people you know those of us who have
people you know those of us who have kids the stuff that we do for our
kids the stuff that we do for our
kids the stuff that we do for our children to encourage better sleep if it
children to encourage better sleep if it
children to encourage better sleep if it would simply don’t do those things
would simply don’t do those things
would simply don’t do those things ourselves we’d benefit immensely so you
ourselves we’d benefit immensely so you
ourselves we’d benefit immensely so you know our kids get a regular bedtime why
know our kids get a regular bedtime why
know our kids get a regular bedtime why because our bodies love repetition and
because our bodies love repetition and
because our bodies love repetition and predictability and patterns and so going
predictability and patterns and so going
predictability and patterns and so going to bed at the same time every night
to bed at the same time every night
to bed at the same time every night waking up at the same time every morning
waking up at the same time every morning
waking up at the same time every morning is really ideal and it facilitates
is really ideal and it facilitates
is really ideal and it facilitates better sleep okay that’s a good that’s a
better sleep okay that’s a good that’s a
better sleep okay that’s a good that’s a good point right there is there anything
good point right there is there anything
good point right there is there anything else we can do in that game right so
else we can do in that game right so
else we can do in that game right so what else do we do for our kids we
what else do we do for our kids we
what else do we do for our kids we establish bedtime rituals right our
establish bedtime rituals right our
establish bedtime rituals right our children get a bath a story a kiss
children get a bath a story a kiss
children get a bath a story a kiss goodnight those rituals can be very
goodnight those rituals can be very
goodnight those rituals can be very powerful and reinforce good sleep and
powerful and reinforce good sleep and
powerful and reinforce good sleep and make it easier to obtain good sleep so
make it easier to obtain good sleep so
make it easier to obtain good sleep so you know for adults do some light
you know for adults do some light
you know for adults do some light reading some some quiet stretching have
reading some some quiet stretching have
reading some some quiet stretching have a cup of chamomile tea take a warm
a cup of chamomile tea take a warm
a cup of chamomile tea take a warm shower something enjoyable relaxing that
shower something enjoyable relaxing that
shower something enjoyable relaxing that you can do on a regular basis and it
you can do on a regular basis and it
you can do on a regular basis and it really helps your body in your mind
really helps your body in your mind
really helps your body in your mind realize hey it’s time to transition from
realize hey it’s time to transition from
realize hey it’s time to transition from my multitasking really crazy over
my multitasking really crazy over
my multitasking really crazy over extended day to this sort of blissful
extended day to this sort of blissful
extended day to this sort of blissful tranquil world of sleeping you need that
tranquil world of sleeping you need that
tranquil world of sleeping you need that little transition and a bedtime ritual
little transition and a bedtime ritual
little transition and a bedtime ritual can really powerfully do that I’d like
can really powerfully do that I’d like
can really powerfully do that I’d like that treating it kind of to say like you
that treating it kind of to say like you
that treating it kind of to say like you wouldn’t give your child a big sugary
wouldn’t give your child a big sugary
wouldn’t give your child a big sugary snack or keep them up out their bedtime
snack or keep them up out their bedtime
snack or keep them up out their bedtime you know that’s a recipe for disaster
you know that’s a recipe for disaster
you know that’s a recipe for disaster why would we do that to ourselves
why would we do that to ourselves
why would we do that to ourselves exactly kind of you kind of ease into it
exactly kind of you kind of ease into it
exactly kind of you kind of ease into it okay with a repeatable predictable
okay with a repeatable predictable
okay with a repeatable predictable ritual also nutritionally do not eat a
ritual also nutritionally do not eat a
ritual also nutritionally do not eat a bunch of carbohydrates before you go to
bunch of carbohydrates before you go to
bunch of carbohydrates before you go to bed Sugar’s
bed Sugar’s
bed Sugar’s rains pastas Rice’s even beans and fruit
rains pastas Rice’s even beans and fruit
rains pastas Rice’s even beans and fruit lower your carbohydrate consumption
lower your carbohydrate consumption
lower your carbohydrate consumption before you go to bed that’s why I
before you go to bed that’s why I
before you go to bed that’s why I suggest for dinner doing organic
suggest for dinner doing organic
suggest for dinner doing organic vegetables nuts and seeds and organic
vegetables nuts and seeds and organic
vegetables nuts and seeds and organic meat so organic meat vegetables nuts and
meat so organic meat vegetables nuts and
meat so organic meat vegetables nuts and seeds those are the things you should
seeds those are the things you should
seeds those are the things you should really eating before dinner not a lot of
really eating before dinner not a lot of
really eating before dinner not a lot of other stuff the other thing I recommend
other stuff the other thing I recommend
other stuff the other thing I recommend is if you are consuming caffeine don’t
is if you are consuming caffeine don’t
is if you are consuming caffeine don’t consume it after three o’clock in the
consume it after three o’clock in the
consume it after three o’clock in the afternoon hey a little bit okay is for
afternoon hey a little bit okay is for
afternoon hey a little bit okay is for breakfast if you’re doing some green tea
breakfast if you’re doing some green tea
breakfast if you’re doing some green tea or even some organic coffee but when you
or even some organic coffee but when you
or even some organic coffee but when you do it later in the day caffeine has a
do it later in the day caffeine has a
do it later in the day caffeine has a 12-hour half-life which means 12 hours
12-hour half-life which means 12 hours
12-hour half-life which means 12 hours it’s gonna stay in your system so if
it’s gonna stay in your system so if
it’s gonna stay in your system so if you’re drinking that at 4 o’clock it’s
you’re drinking that at 4 o’clock it’s
you’re drinking that at 4 o’clock it’s not out of your system until 4 a.m. the
not out of your system until 4 a.m. the
not out of your system until 4 a.m. the next day and so really it’s important
next day and so really it’s important
next day and so really it’s important that really you only do caffeine if
that really you only do caffeine if
that really you only do caffeine if you’re gonna do it first thing in the
you’re gonna do it first thing in the
you’re gonna do it first thing in the morning not later on in the day the
morning not later on in the day the
morning not later on in the day the other thing that’s really important in
other thing that’s really important in
other thing that’s really important in terms of sleep patterns it’s making sure
terms of sleep patterns it’s making sure
terms of sleep patterns it’s making sure you’re getting proper nutrients
you’re getting proper nutrients
you’re getting proper nutrients magnesium and studies have has actually
magnesium and studies have has actually
magnesium and studies have has actually been shown to help you sleep better so
been shown to help you sleep better so
been shown to help you sleep better so have a mega 3 fatty acids so load up on
have a mega 3 fatty acids so load up on
have a mega 3 fatty acids so load up on foods high in magnesium like nuts and
foods high in magnesium like nuts and
foods high in magnesium like nuts and seeds and raw dairy products also in
seeds and raw dairy products also in
seeds and raw dairy products also in foods containing omega-3 fats like
foods containing omega-3 fats like
foods containing omega-3 fats like grass-fed beef flax seeds chia seeds
grass-fed beef flax seeds chia seeds
grass-fed beef flax seeds chia seeds salmon fish oil taking a cod liver oil
salmon fish oil taking a cod liver oil
salmon fish oil taking a cod liver oil supplement all those things can be
supplement all those things can be
supplement all those things can be vitally important when it comes to
vitally important when it comes to
vitally important when it comes to sleeping well and the last thing here is
sleeping well and the last thing here is
sleeping well and the last thing here is exercise I found when I’m exercising I
exercise I found when I’m exercising I
exercise I found when I’m exercising I sleep a lot better than that night
sleep a lot better than that night
sleep a lot better than that night especially when I’m doing burst training
especially when I’m doing burst training
especially when I’m doing burst training or weight training can actually help you
or weight training can actually help you
or weight training can actually help you sleep better as well make your bedroom a
sleep better as well make your bedroom a
sleep better as well make your bedroom a haven for sleep the first critical thing
haven for sleep the first critical thing
haven for sleep the first critical thing is make it as dark as you possibly can
is make it as dark as you possibly can
is make it as dark as you possibly can and also make it slightly cool very
and also make it slightly cool very
and also make it slightly cool very important actually reduce the amount of
important actually reduce the amount of
important actually reduce the amount of light exposure at least half an hour
light exposure at least half an hour
light exposure at least half an hour before you go to bed light increases
before you go to bed light increases
before you go to bed light increases levels of alertness and will delay sleep
levels of alertness and will delay sleep
levels of alertness and will delay sleep what’s the last thing that most of us do
what’s the last thing that most of us do
what’s the last thing that most of us do before we go to bed we stand in a
before we go to bed we stand in a
before we go to bed we stand in a massively lit bathroom with looking into
massively lit bathroom with looking into
massively lit bathroom with looking into the mirror cleaning our teeth is the
the mirror cleaning our teeth is the
the mirror cleaning our teeth is the worst thing we could possibly do to tip
worst thing we could possibly do to tip
worst thing we could possibly do to tip it before we went to sleep turn off
it before we went to sleep turn off
it before we went to sleep turn off those mobile phones turn off those
those mobile phones turn off those
those mobile phones turn off those computers turn off all of those things
computers turn off all of those things
computers turn off all of those things that are also going to excite the brain
that are also going to excite the brain
that are also going to excite the brain so the more time we spend in bed awake
so the more time we spend in bed awake
so the more time we spend in bed awake not sleeping the more time it drives
not sleeping the more time it drives
not sleeping the more time it drives from the
from the
from the to our brain into our body that the bed
to our brain into our body that the bed
to our brain into our body that the bed is the place for tossing and turning not
is the place for tossing and turning not
is the place for tossing and turning not the place for sleeping if you if all the
the place for sleeping if you if all the
the place for sleeping if you if all the time you spend in bed if most of that
time you spend in bed if most of that
time you spend in bed if most of that time is spent sleeping you know you
time is spent sleeping you know you
time is spent sleeping you know you train yourself you program yourself that
train yourself you program yourself that
train yourself you program yourself that that’s what the bed is for but on the
that’s what the bed is for but on the
that’s what the bed is for but on the other hand if you’re spending a lot of
other hand if you’re spending a lot of
other hand if you’re spending a lot of time awake what you end up doing is the
time awake what you end up doing is the
time awake what you end up doing is the opposite you end up programming yourself
opposite you end up programming yourself
opposite you end up programming yourself to be awake which is why a lot of times
to be awake which is why a lot of times
to be awake which is why a lot of times people can feel really really tired then
people can feel really really tired then
people can feel really really tired then they get into bed and their mind starts
they get into bed and their mind starts
they get into bed and their mind starts going and they don’t quite know why I’ve
going and they don’t quite know why I’ve
going and they don’t quite know why I’ve been there okay but how if you just
been there okay but how if you just
been there okay but how if you just can’t sleep does time really matter so
can’t sleep does time really matter so
can’t sleep does time really matter so this is a really important question you
this is a really important question you
this is a really important question you know time during the night can be a
know time during the night can be a
know time during the night can be a slippery thing sometimes it feels like
slippery thing sometimes it feels like
slippery thing sometimes it feels like an hours gone by but it’s only been five
an hours gone by but it’s only been five
an hours gone by but it’s only been five minutes but on the other hand sometimes
minutes but on the other hand sometimes
minutes but on the other hand sometimes it feels like only a few minutes have
it feels like only a few minutes have
it feels like only a few minutes have gone by but it might have been a half an
gone by but it might have been a half an
gone by but it might have been a half an hour well the problem is the more time
hour well the problem is the more time
hour well the problem is the more time you spend in bed awake not sleeping the
you spend in bed awake not sleeping the
you spend in bed awake not sleeping the more like they’re going to develop some
more like they’re going to develop some
more like they’re going to develop some sort of insomnia so what you need to do
sort of insomnia so what you need to do
sort of insomnia so what you need to do is once you hit around 20-30 minutes
is once you hit around 20-30 minutes
is once you hit around 20-30 minutes maybe a little more depending on who you
maybe a little more depending on who you
maybe a little more depending on who you are you’ve gotten to the point where
are you’ve gotten to the point where
are you’ve gotten to the point where that sleep is not happening it’s best to
that sleep is not happening it’s best to
that sleep is not happening it’s best to just get out of bed do something else
just get out of bed do something else
just get out of bed do something else for a little bit just try to get in a
for a little bit just try to get in a
for a little bit just try to get in a little while okay so if 30 minutes have
little while okay so if 30 minutes have
little while okay so if 30 minutes have passed get up and do something but what
passed get up and do something but what
passed get up and do something but what what kind of activity would you be doing
what kind of activity would you be doing
what kind of activity would you be doing in the middle of the night exactly so
in the middle of the night exactly so
in the middle of the night exactly so you want something that’s not too
you want something that’s not too
you want something that’s not too exciting because you want to be able to
exciting because you want to be able to
exciting because you want to be able to put it down in 30 minutes or 45 minutes
put it down in 30 minutes or 45 minutes
put it down in 30 minutes or 45 minutes or however long you want to give
or however long you want to give
or however long you want to give yourself before you try again
yourself before you try again
yourself before you try again so if you get too engrossed in it so if
so if you get too engrossed in it so if
so if you get too engrossed in it so if you’re someone who gets engrossed in a
you’re someone who gets engrossed in a
you’re someone who gets engrossed in a book that might not be the best idea but
book that might not be the best idea but
book that might not be the best idea but if you’re someone for whom the books
if you’re someone for whom the books
if you’re someone for whom the books relaxes you it’s a great idea also you
relaxes you it’s a great idea also you
relaxes you it’s a great idea also you might want to avoid doing work because
might want to avoid doing work because
might want to avoid doing work because sometimes when people pick up the
sometimes when people pick up the
sometimes when people pick up the computer and start working in the middle
computer and start working in the middle
computer and start working in the middle of the night a lot of time can go by and
of the night a lot of time can go by and
of the night a lot of time can go by and and you might end up waking yourself up
and you might end up waking yourself up
and you might end up waking yourself up a little more and it might be hard to
a little more and it might be hard to
a little more and it might be hard to get back to sleep also don’t do anything
get back to sleep also don’t do anything
get back to sleep also don’t do anything that involves turning and turning on the
that involves turning and turning on the
that involves turning and turning on the bright lights and so if you’re using a
bright lights and so if you’re using a
bright lights and so if you’re using a computer or something make sure the
computer or something make sure the
computer or something make sure the lights are pretty dim so it doesn’t wake
lights are pretty dim so it doesn’t wake
lights are pretty dim so it doesn’t wake you up too much yeah that’s a good point
you up too much yeah that’s a good point
you up too much yeah that’s a good point especially with all the social media we
especially with all the social media we
especially with all the social media we have and all the gadgets but now that
have and all the gadgets but now that
have and all the gadgets but now that sounds like we’re kind of giving up on
sounds like we’re kind of giving up on
sounds like we’re kind of giving up on the idea of getting any rest because
the idea of getting any rest because
the idea of getting any rest because we’re getting up is that the case no
we’re getting up is that the case no
we’re getting up is that the case no you’re not saying you’re not giving up
you’re not saying you’re not giving up
you’re not saying you’re not giving up you’re not see what you’re saying is
you’re not see what you’re saying is
you’re not see what you’re saying is you’re being realistic the sleep isn’t
you’re being realistic the sleep isn’t
you’re being realistic the sleep isn’t happening
happening
happening right now and the more you chase after
right now and the more you chase after
right now and the more you chase after it the further away it’s gonna get what
it the further away it’s gonna get what
it the further away it’s gonna get what you need to do is is let that anxiety go
you need to do is is let that anxiety go
you need to do is is let that anxiety go let that stress go just accept the fact
let that stress go just accept the fact
let that stress go just accept the fact okay sleep is not gonna happen right now
okay sleep is not gonna happen right now
okay sleep is not gonna happen right now but if you’re gonna sleep well later you
but if you’re gonna sleep well later you
but if you’re gonna sleep well later you need to give you need to give it a give
need to give you need to give it a give
need to give you need to give it a give it a break and try again later if
it a break and try again later if
it a break and try again later if anything you’ll end up sleeping more in
anything you’ll end up sleeping more in
anything you’ll end up sleeping more in the long run the short run may be a
the long run the short run may be a
the long run the short run may be a little less but you’ll end up sleeping
little less but you’ll end up sleeping
little less but you’ll end up sleeping more in the long run because you’re
more in the long run because you’re
more in the long run because you’re gonna be programming your bed your brain
gonna be programming your bed your brain
gonna be programming your bed your brain that the bed is for sleep and not for
that the bed is for sleep and not for
that the bed is for sleep and not for wake your thoughts you gotta get them
wake your thoughts you gotta get them
wake your thoughts you gotta get them under control the way to do it is be in
under control the way to do it is be in
under control the way to do it is be in a place of gratitude just say thank you
a place of gratitude just say thank you
a place of gratitude just say thank you that’s it when you get into bed just say
that’s it when you get into bed just say
that’s it when you get into bed just say thank you to your god to your Creator to
thank you to your god to your Creator to
thank you to your god to your Creator to yourself to the world to the cosmos
yourself to the world to the cosmos
yourself to the world to the cosmos whatever your personal faith or beliefs
whatever your personal faith or beliefs
whatever your personal faith or beliefs are just go when you think about
are just go when you think about
are just go when you think about anything if you think about anything is
anything if you think about anything is
anything if you think about anything is just be grateful just think about all
just be grateful just think about all
just be grateful just think about all the things you’re grateful for in you I
the things you’re grateful for in you I
the things you’re grateful for in you I don’t think about all the things you
don’t think about all the things you
don’t think about all the things you need to do tomorrow that’s gonna whack
need to do tomorrow that’s gonna whack
need to do tomorrow that’s gonna whack you out just think about the things that
you out just think about the things that
you out just think about the things that you’re genuinely grateful for in life
you’re genuinely grateful for in life
you’re genuinely grateful for in life because you know what a happy heart
because you know what a happy heart
because you know what a happy heart rests well so if you can just be happy
rests well so if you can just be happy
rests well so if you can just be happy and grateful for the things that you do
and grateful for the things that you do
and grateful for the things that you do have in life the the person and the
have in life the the person and the
have in life the the person and the choices you’ve had in your life the
choices you’ve had in your life the
choices you’ve had in your life the blessings that are all around us all the
blessings that are all around us all the
blessings that are all around us all the time the good things that have gone on
time the good things that have gone on
time the good things that have gone on in your life just think about those
in your life just think about those
in your life just think about those it’ll help you fall to sleep much more
it’ll help you fall to sleep much more
it’ll help you fall to sleep much more peacefully and easily you’ll drift out
peacefully and easily you’ll drift out
peacefully and easily you’ll drift out just fine
just fine
just fine wait set your alarm for eight hours
wait set your alarm for eight hours
wait set your alarm for eight hours later and before you go to bed so you
later and before you go to bed so you
later and before you go to bed so you know you’re getting that time and and
know you’re getting that time and and
know you’re getting that time and and try to do it if you wake up early just
try to do it if you wake up early just
try to do it if you wake up early just lie in bed thinking about all the things
lie in bed thinking about all the things
lie in bed thinking about all the things you’re grateful for in life maybe some
you’re grateful for in life maybe some
you’re grateful for in life maybe some of the things you have to do as you wake
of the things you have to do as you wake
of the things you have to do as you wake up to slowly wake yourself up don’t wake
up to slowly wake yourself up don’t wake
up to slowly wake yourself up don’t wake up and immediately check your screens
up and immediately check your screens
up and immediately check your screens that sets the anchor and it trains your
that sets the anchor and it trains your
that sets the anchor and it trains your brain
brain
brain gotta get up gonna handle gotta handle
gotta get up gonna handle gotta handle
gotta get up gonna handle gotta handle gonna have and that’s why you’re waking
gonna have and that’s why you’re waking
gonna have and that’s why you’re waking up too early often and kind of freaked
up too early often and kind of freaked
up too early often and kind of freaked out and you can’t stop because you’re
out and you can’t stop because you’re
out and you can’t stop because you’re actually conditioning your brain to get
actually conditioning your brain to get
actually conditioning your brain to get up and check all these things don’t do
up and check all these things don’t do
up and check all these things don’t do that when you wake up instead have a
that when you wake up instead have a
that when you wake up instead have a morning ritual that doesn’t include
morning ritual that doesn’t include
morning ritual that doesn’t include checking and everything check in to
checking and everything check in to
checking and everything check in to yourself think about your thoughts maybe
yourself think about your thoughts maybe
yourself think about your thoughts maybe stretch your body do your exercise your
stretch your body do your exercise your
stretch your body do your exercise your workout
workout
workout then plan the day and get at it if you
then plan the day and get at it if you
then plan the day and get at it if you keep these things in mind if you
keep these things in mind if you
keep these things in mind if you actually practice them you’ll start to
actually practice them you’ll start to
actually practice them you’ll start to have a whole new experience with sleep
have a whole new experience with sleep
have a whole new experience with sleep you’ll feel better about it it’ll be
you’ll feel better about it it’ll be
you’ll feel better about it it’ll be less pressure about it you’ll sleep
less pressure about it you’ll sleep
less pressure about it you’ll sleep great you’ll wake up great you’ll start
great you’ll wake up great you’ll start
great you’ll wake up great you’ll start to feel more energized more engaged with
to feel more energized more engaged with
to feel more energized more engaged with your life
your life
your life more enthusiastic cuz you actually for
more enthusiastic cuz you actually for
more enthusiastic cuz you actually for the first time feel rested clear ready
the first time feel rested clear ready
the first time feel rested clear ready to tackle on the day you’ll get to
to tackle on the day you’ll get to
to tackle on the day you’ll get to experience what we call the charged leg
if you want some sounds that will help
if you want some sounds that will help calm you down and fall asleep here are 5
calm you down and fall asleep here are 5
calm you down and fall asleep here are 5 soundtracks that might help you
thank you guys so much for watching I
thank you guys so much for watching I made this video because Rishi Cup TV
made this video because Rishi Cup TV
made this video because Rishi Cup TV asked me to so there’s a topic that you
asked me to so there’s a topic that you
asked me to so there’s a topic that you want me to cover in the next edition of
want me to cover in the next edition of
want me to cover in the next edition of believe life leave it in the comments
believe life leave it in the comments
believe life leave it in the comments below and I’ll see what I can do I’d
below and I’ll see what I can do I’d
below and I’ll see what I can do I’d also love to know how much sleep are you
also love to know how much sleep are you
also love to know how much sleep are you getting is it enough is it not enough
getting is it enough is it not enough
getting is it enough is it not enough are you gonna change that now after
are you gonna change that now after
are you gonna change that now after watching this video leave it in the
watching this video leave it in the
watching this video leave it in the comments below I’m really curious to
comments below I’m really curious to
comments below I’m really curious to find out thank you so much for watching
find out thank you so much for watching
find out thank you so much for watching have an amazing day continue to believe
have an amazing day continue to believe
have an amazing day continue to believe and I’ll see you soon
”
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