Well then the issue isn’t your sleep routine, it’s the job you hate. Work towards doing something else that actually makes you motivated to get up in the morning.
One of my bosses early in my career told me the secret of his success was not giving in to the temptation to sleep. He'd say the opportunity cost to sleeping eight hours every night is eight hours of not hustling. And that only when man transcends sleep can man succeed in life. Sadly I never got as much success as him. Sadly only one of us is still alive.
Ali saves me every single time. I started a skincare routine after watching him, and now that I'm struggling with my sleep, he's back with a sleep routine. Thank you man!❤
To anyone reading this, please try not to compromise your sleep and try to prioritize it over social media, social outings, etc. Especially if you have mental health problems. I've learned this time and time again growing up and I really wish our society would take sleep abnormalities and sleep problems more seriously. Sending love to those who have trouble sleeping and who are struggling with mental health problems. 💙
That Pie Chart representation at 12:58 is so much helpful. It also shows how much disciplined you are in the video aesthetics for delivering fab content. 💯
This video is exactly what I needed today, I’ve been having trouble sleeping through the night, and always end up using my phone during the “sleep break.” Definitely going to try these things to help sleep better!
Summary: These are nine evidence-based things that I've built into my routine to help me get an amazing night's sleep and feel well rested throughout the day. 0 - 💤 Sleep for around 7-9 hours each night 0:21 - 💪 Experiment to find the ideal sleep duration 0:33 - 😬 Lack of sleep can result in weight gain, heart disease, and depression 0:54 - 🎵 Build a sleep rhythm by sleeping and waking up at the same time daily 1:17 - 🕰 Consistency helps to sync sleep schedule with chemicals in our body 1:40 - 🌀 Four practical ways to build a sleep rhythm 2:24 - 🌅 Catch the morning sun to regulate circadian rhythm 3:09 - 💡 Quality and mount of light are important for proper circadian clock triggering 4:06 - 🌥 Adjust the time spent outside according to weather conditions
Ali is one of the most inspiring & valuable person to be around. His videos are great. Who agrees? One of my inspirations for starting RU-vid. All love👊🏻
This is so insightful. I have normalized sleeping for 8 hours a night and that has really helped me to feel well rested. I also colour, meditate and do my breathing exercises so that I am less anxious before bed.
RE: Circadian Rhythm, would highly recommend smart lights! Having a natural sunrise in the morning, at whatever time you need it, is a GAME CHANGER! It's almost as important as the super warm lighting in the evening that helps your body feel tired.
I 100% agree%. Because of my work schedule I have to wake up at 2am on weekends and setting up my smart lights to turn on slowly right before I wake has helped me tons
I’m a visual learner so I really appreciate the graphics you’ve put in here! I also really liked the pie chart clock graph you’ve put to summarize everything you’ve talked in this video ❤ I’ve always learned a lot from your channel. Thanks Ali!!
This video was so helpful ali . I have adhd and havent been able to watch the extensive videos out there thank you for putting it together simplified , this was really needed
This is my favourite video on this channel. Discussing something very basic but most important to go on for years. When people around me trying to get ahead in life by working longer hours, I am struggling to have a simple routine closer to natural way of living. Thankyou so much for sharing information along with your personal experiences. Keep it up.
Great video, I'm a shift worker that wakes at 5am on my early shift and finish at 00:30 on my late shift. There is no regularity that can be established unfortunately.. Id love someone to make a video for shift workers and health. I work 12.5 hour shifts so earlier meals , wake up to sun and walks aren't really possible in regularity. Great video
This video is exactly what I needed today, I’ve been having trouble sleeping through the night, and always end up using my phone during the “sleep break.” Definitely going to try these things to help sleep better!
Matthew Walker's book "Why We Sleep" was a life changer for me. I now quasi-religiously stick to my sleep timetable (Midnight to 8:15am), it has made a huge difference to my life.
When it comes to being colder going to bed, I highly recommend not getting under the covers until you are properly cold. If you go straight from your warm clothes to jumping under the covers it can be easy to sit there hot and bored and not very sleepy.
Your point about avoiding bright screens from 11pm makes so much sense why a late night scroll doesn't give me dopamine boost. Thanks for distilling this widsom!
Ali, I am officially a fan of your channel. Thank you for making, what others present as waffle, non-waffle and very interesting and simple. Another great video!
I was actually think “this information is great BUT what would that look like in a schedule” when the circle graph popped up. I love that you always think of everything!
I love the science based videos. Will need to do some research on how the circadian rhythm is impacted by shorter days in winter. Seems the light would be telling our bodies to make melatonin too early for our normal bedtime. Or even in summer when it’s not getting dark here until close to 10.
A good way to avoid screens in the evening that works for me is an evening walk. Getting everything ready for when you get back from the walk at the sound of an alarm, such that you can go straight to bed, I find is a good way to start the evening routine. The lack of stimuli and very mild exercise makes you tired as well, and you can just walk for as long as you like until tiredness sets in. Definitely recommended
Thank you so so so much Ali! This by far the best inspirational routine and consistently back up research you done. This is amazing! I’ve been trying to get a healthy and back up routine and follow by scientific evidence for morning routine to my 20hr study and enjoy life too without burnt out. I’m sharing this with family and friends. I’ll be downloading your resourceful and inspiring back up by actual science for healthy living. Thank you again! My 20hrs of learning is of course learning the theory of it and apply continuous education in MBC career. Thank you again Ali!!! 💙😃!
I work overnights, so have come up with a complete system: cold room, completely dark, earplugs and: l-theanine, apigenin, boswellia extract, and most importantly: magnesium l-threonate, has to be that form because of how it goes through the blood brain barrier. All that combined usually equals 2 1/2 - 4 1/2 deep sleep out of 7-8 hours total.
Thank you so much for this video! I’ve set an alarm for 7am, and I’m going to try and break through this awful sleep pattern I have. I’m having success with your skincare routine, and I’m excited to see where this goes :D Next up, procrastination!
Ali, thanks for sharing your evidence based tips on how to sleep. I got value from this video. Your videos are quite motivating and inspirational. I started my RU-vid channel after following you for a while. All the resources you shared about starting a RU-vid channel still guide me to this very day
Hi Ali. Thanks for another insightful video. However, I would love if you could give your insights for a good sleep routine for a “normal work life”, meaning where you are dependant on specific work hours. You have the luxury to choose the start of your work day. I am a recently graduated plastic surgeon who also loves working out and being productive. As a resident, it was already difficult to maintain a good sleep cycle (you should know 😉 ), and as a surgeon it is even more challenging. My work day starts at 7AM untill 7-8PM. Catching morning sun is therefor impossible. Morning gym means I have to go gymming at 5:30AM. No caffeine before entering the hospital, kill me 😂 I am thinking about joining the “5 AM club”, to work out in the morning before work. But going to sleep at 9:30PM daily is impossible if I get home at 8PM. So what would you suggest to people like me, who work 12h a day and therefor cannot apply some important rules that you are suggesting. Keep up the great work you do ✌🏻
Hey, I'm not him, but you don't need to catch the literal sun. Just get a sun lamp or stare at a bright light. Photons are photons and it won't make any difference if they come from the sun or from an artificial source.
with the problem of kids u r right, but 6 hours of work are nothing, such as 8 or even 10, there's time to everything in terms of achieve your goals. if u want to waste time, that's totally on you.
1) get your sleep in: get 7to 8 hrs a day 2) make a sleep rhythm : you sleep from ....to ..... everyday 3)اتعرض للشمس اول ما تصحي عشان تصحصحك 4) morning exercise: make you more awake 5) caffeine control: avoid it 10 hrs from sleep time
I’m a nurse with a regular changing schedule so it suckkkssss because I’m in night shift mode but have a morning shift tomorro so it’s currently 10 and I have to be up at 4:20
Great video Ali as always really interesting and informative. Seeing some clips in here from the old videos makes me reminisce, I miss the Cambridge days ! And the day in the life doctor vlogs 😅🥲
I’ve realized my job(working at 4:30am) for the last 3 years now has lead me to depression and lack of motivation. I have absolutely no reason to be depressed, and I realized that it was due to lack of sleep. My sleep has been so inconsistent that it’s become a big problem for me in so many aspects. I do want to improve my sleep cycle but I’m leaning more towards a different job. Please anyone reading, take sleep seriously!
Amazing video Ali - you are my productivity inspiration - I saw a growth in grades after your tips - THE RU-vid PRODUCTIVTY KING - ALI ABDAL Keep it up Ali !!
Thank you so much for this. Usually I have no problem with sleep but recently due to time zone issues with my work I've been struggling a little. I look forward to trying these!
what works best is: - take a shower right before bed - eat some fruit before bed (but dont eat huge meal within 4 hours of bedtime) - take some magnesium - meditate into sleep (clear your mind) - be physically active during the day
I've struggled with waking up and sleeping all of my 26 years of life. I have been getting much better with sleep and waking up because of these tips: - Get an alarm clock that gradually turns on it's light 30 minutes before alarm (brightest when alarm goes off) - Choose a calming but relatively loud tune to wake you up. Annoying tunes just gets you annoyed and makes waking up a negative experience. A calm tune will be more positive. - Go to bed before you sleep in bed (no screens, read books or meditate or think for an hour) - Program your heating system to turn on 30 minutes before you wake up, until 30 minutes after you wake up. - Allow yourself 1-2 hours extra sleep at the weekend, if you want. Don't go past that amount. It's unrealistic and unhealthy to think you can do large sleep ins on the weekend and then switch back to early mornings when the weekdays come. - If you struggle to sleep because of IBS (bladder issues) spend up to 15 minutes in the bathroom to empty your bladder. - Get a calendar app on your phone and schedule reminders to go off. - Take medications which have drowsiness side effects around 7pm. - Be kind to yourself. Getting yourself into a decent routine takes time mentally and physically. It's just how it works. Hope this helps.
ARTINABS Sunrise Alarm Clocks, Wake Up Light with Sunrise/Sunset Simulation Dual Alarms Bedside Night Lamp Snooze Function FM Radio 7 Natural Sound 11@@dom__
This is video is amazing!! Beautifully broken down and nicely delivered. Thank you so much. I've also never seen a schedule written out on a 24hr circle and that makes so much sense to my brain. Nothing more important than sleep! 💤
Great video! Actually very important to master many universal and life meaning themes like sleep skills, time management etc, did someone notice little white time line under the video, that shows the time of current topic?
I go to bed at 21h30, i wake up at 5h45 at least 320 days a year. Im 33 now and have been doing this since i was 25. I stay up later than 21h30 once a month. I also only drink alcohol once every 6 weeks only. Im a firm believer that alcohol consumption especially in the uk is the biggest cause for most of my friends not getting enough quality sleep. Another huge factor is my lack of kids. Breeding is pribably the 2nd biggest reason amounst my friend group after alcohol that has caused them to get sub optimal sleep patterns.
i gave this video a "Like", because i unintentionally did what Ali mentioned here. My boy starts attending morning school this year, i found myself not having time to make a nice coffee early in the morning, thus avoiding early caffeine consumption, walking my boy to school, and going to bed early thus cutting down on browsing through the phone aimlessly. i do intentionally bring my iPhone 13 mini to bed (it serves as my alarm clock), instead of my bigger Note 20U. given my aging eyesight, this act kept me from browsing the internet. so all in all, i really like this video.
I have a melatonin deficiency so trying to get good sleep is hard where exhaustion and sleepy/tiredness are two different things so it takes really long to fall asleep I will be in bed for 5 whole hours before I can finally conk out but by then it is nearing the morning time so hopefully fully utilizing these tools, I will get a good night's rest.
*Question* After reading Matthew Walker's book "Why We Sleep": I do not understand Ali Abdaal's graph in 3:11 - are the colors of Melatonin and Cortisol switched around? I would expect exactly the opposite behavior! Also, check other sources which would claim the same. Logical approach: Melatonin promotes sleep - shouldn't it raise overnight? Please let me know where I am mistaken.
At 3:08, melatonin and cortisol seem to be switched, i.e., melatonin should peak around bedtime, and cortisol should peak about an hour after waking up. Correct me if I'm wrong.
I sleep 9-12 hours a night 5 nights a week and occasionally will have weeks with 2 or 3 days of 5 hours of sleep due to work. You might think "oh your wasting your life away sleeping", but thats actually in my top 2 or 3 favorite things to do in life, so not really. I find i still waste a huge majority of the day, doing things like commenting on youtube or zoning out while i half way do a dozen tasks at once. And yet i still am in great shape, produce a lot of dope art and creative "things" in general and am very satisfied with my progression in life economically and holistically , while sleeping so much and having so little stress! I'd say on my journey to live 200-300 years, people should sleep way more :)
Me with a current melatonin addiction I can’t sleep unless i take it and I’m usually up till 5 am waking up at 1pm, this video makes me wanna change my life around
