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I loved this. I struggle with three things, two more so. First is being on my phone in bed but I know I can just ignore it but that's where I do my guided meditations on RU-vid! The other two are connected and a big strange. When I wake up early, I sometimes get a sense of panic and I don't know why. I also have a spinal condition and it helps my pain if I have breakfast, in the bedroom, with my husband before he leaves for work and go back to bed for a couple of hours but sometimes if I don't hear my alarm I'll sleep until the afternoon. Then I mentally beat myself up about that. I don't like this habit, any advice on how to deal with the feeling of panic in the morning and how to break the habit of going back to bed would be appreciated. I've started not looking at my phone when in bed at night, I'm only on the second night but I'm good at making changes that will improve my health. I know it takes three weeks to make changes and break habits and I want to have more productive days, thanks xx
Great video! Thanks Ronan 🙏🏾✨ (p.s: by reading the video title, I was thinking about another topic 🤭.. That is by the way also linked to better sleep 😏😁)
This is a late comment but: for me I sleep at 10 pm and wake up at 7 am every day but the weird thing is on weekends I don’t know why but I sleep for 3 extra hours without even realizing it I think it’s because I tend to use my phone on the weekends while on weekdays I don’t but I don’t know?
Hey! Ronan😄, I have one question: I haven't blue light blocking glass, but I have the option of night shift in My phone, which makes that my screen becomes Orange. Do You know if there are studies which says that a blue light filter can cuts blue light frecuency?
Another very informative video. Like always the explanations and analogies you provide are interesting and easy to understand....good teacher 👍 I will start to implement the night routine - so no devices. As for no snacking for 3 hours before bed - I will do my best 😶😅 Looking forward to season 2 - thank you!
Hey, Ronan here. Thank you! I loved to read what you said :) We just recorded the first episodes of season 2, by the way. It should be released within 2 weeks :)
Hi Sarita, Daron here, I am in charge of our RU-vid Channels. Sorry about that! I added the card now so you can take a look. Thanks for pointing this out! :)
Hey Ronan, I've been wondering for a very long time that as a college student, even if I try real hard I can't go to bed early every day. Is there any way to mitigate times like that. And also in this scenario should I try to sleep my usual 8hrs or try to wake up at my normal time(giving me less sleep)?
Hi Anuja, Ronan here. Absolutely. I've just finished reading a novel that I read in my evening routine before going to routine. That said, it's best that you read a physical book or kindle (as reading on a laptop or tablet would give you that brightness from the blue ligth) and that you read something that is relaxing. If you read something that is estimulating, like a text book from school full of things that make you think hard, it may make it a little harder for you to fall asleep.
Hi Meena, Ronan here. It depends. If you're cutting yor sleep shorter by 1 hour i may already have a negative impact. Although 7 hours is still reasonably good if you miss 1 whole cycle of sleep because of that 1h less, this is when you can get some cognitive performance decrease on the next day. But to keep in perspective, if your sleep is cut even shorter it would make sense that the negative impact would be more intense. There could be the case that you're naturally waking up 1 hour earlier. And in most cases, this wouldn't be a sleep deprivation type of situation. Over the years, the sleep time your body needs will change. This could be because of lifestyle factors (if you change how much exercise you do this may affect sleep, or if you used to go to bed way passed 12am and not you go earlier you'll also probably need less sleep, or if your circadian rhythm is more regulated... there could be many reasons) or just the effect of aging (as we grow older we tend to sleep a little less).
Hey, Ronan here. I'll keep this in mind for the next videos. But here it goes: 1- have a fixed wake up time every day 2- wake up without an alarm clock 3- build an evening routine 4- cut stimulants in the afternoon 5- reduce blue light exposure in the evening 6- get sunlight exposure in the morning 7- finish eating at least 3 hours before going to bed
Hi Yaakov, Ronan here. My pleasure. I'm glad you liked it :) About noon naps, I think they're great in they're not too long. When I used to do it, I always kept it a 20min not to drift into deep sleep and get groggy and heavy upon waking again.
