Why you're always tired (and how to fix that)

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We are aware that getting a good night's sleep on a consistent basis is essential. We’ve been bombarded with warnings that not sleeping well, at the right times, or long enough is detrimental to our mental and physical state, as it can impact all sorts of subsystems in our body, including cardiovascular, metabolic, learning, dementia, depression and so on. But I’m sure that very few of you are getting those 7-9 hours of quality sleep, waking up energized and alert, ready to attack the day without losing energy or focus.
And today we will learn some tools and strategies you can use to fall asleep faster, sleep better and wake up feeling rested.
Patreon: / projectbetterself
IG: / projectbetterself
00:00 Intro
01:00 What Is Sleep?
01:32 Why do we Sleep? (Adenosine)
02:15 24 Hour Circadian Force
02:57 Cortisol's Function In The Body
03:35 Melatonin's Function In The Body
04:33 How to Start the Circadian Clock Properly
06:15 So, How Long Should You Be Exposed?
06:48 How Do You Keep The Clock In Check?
08:14 Outro
Thank you!
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Опубликовано:

30 июн 2024

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Комментарии : 44

@vitaminb4869 2 года назад

I have my absolute best sleeps after a long day of physical activity outside, like a hike, or skiing. I think we evolved in a way where everyday we physically stressed ourselves, so then at night it was very easy to fall asleep and stay asleep. But now with a desk job, there is no strenuous physical activity and we are stuck inside. When night time comes, we are then simply not tired enough to sleep. To compensate for that we must sleep less, so that we tire ourself out by not getting enough sleep.

@kitsurubami 2 года назад

my body works different. Depression, being beaten down by the trials of each day, and extreme pain are what trigger my sleep.

@Asakedia 2 года назад

Answering the question at the end, I tend to listen to videos in the background, especially at work. So i don't really mind animations. Imagery is important for me when I'm looking back at some key points, like when I rewinded to look at the "light lower placement, warmer colors.." picture, to get a better overview. Thank you for this video, it feels helpful for me and especially the warmer light tone and waking up to exposed sunlight might be the key factors for me to better myself in!

@kadarikartheek9638 Год назад

We like all the videos 💜 keep posting this type of knowledge videos bro

@Zarvy 2 года назад

I really needed this one ,, thank you

@ProjectBetterSelf 2 года назад

Glad it was helpful!

@cancelled_user 2 года назад

You forgot to mention that we should avoid eating shortly before bedtime, at least 2 hours. Particularly, spicy or salty or fatty meals. What we should eat, are things high in protein, particularly high in amino acid called tryptophan. That can be found in whole milk, oats, fish, chicken and nuts (mostly walnuts). I said chicken, but not KFC! That's both salty and fatty/oily. It needs to be just a lean meat. Or better just walnuts :) I like to eat yougurt and walnuts, sometimes with banana, it's really good. Tryptophan is then converted in the brain into melatonin, the sleep hormone. But there is something called blood-brain barrier. Tryptophan from food can't get into the brain easily. Research suggests that carbohydrates can help with this. So, some fruit or oats alongside the protein should be ideal.

@ProjectBetterSelf 2 года назад

Hey Kyle B. Thanks for the input! There are many other factors that come in play when talking about sleep and I will be covering more of them in the future!

@cancelled_user 2 года назад

@@ProjectBetterSelf You're welcome :) That's good! Looking forward to watch them too.

@TheSlimmshadyy 2 года назад

Eating meat or chicken before sleeping can be the worst thing for sleep. Meat takes longer to digest and that keeps your body awake.

@cancelled_user 2 года назад

@@TheSlimmshadyy I didn't mean shortly before sleep. I meant as a last meal. Nothing should be eaten right before you go to bed.

@shresthanisan2 2 года назад

Loved it 😊

@Patrick-io2wt 2 года назад

Great video 👍

@randyyesenosky 2 года назад

needed

@kunalkirar9991 10 месяцев назад

Thanks god i discoverd u🙏🙏

@sebholding 2 года назад

Nobody ever said "blue light is bad", everybody say exactly what you explain in the video

@ProjectBetterSelf 2 года назад

People often work with Blue Light blockers during the day, because they fear blue light is bad for them.

@guinealover121 2 года назад

I really liked this video and the science based approach. What if you live in a city with very little sunlight? What are some other options for triggering the cortisol?

@ProjectBetterSelf 2 года назад

Hello Shira. You can still get out even if its cloudy, but you would want to stay longer. However if the sunlight is VERY limited, you would want to expose yourself to as much light as you can, bright screen monitor, phone, overhead LED lights and for longer duration in the morning.

@nightcrawler1967 2 года назад

First of all, thanks for the video really helpful! But I think you could add some aspects and make more videos on sleep. I myself have problems with sleep and am still trying to find a solution. I tend to wake up at 4 am but not feel regenerated although I cannot fall asleep again. I do not know why but after the vaccine when my body was "weakened" i slept perfectly. Can you tell us about activities which are beneficial to sleep apart from exposing to sunlight? Should I really relax much during the day or try to be more active and always do something? (Physically or mentally fe. Walk, play videogames, learn, read..)

@DuckieMcduck 2 года назад

High intensity execises later in the day (jogging with sprinting, etc) rather than early on usually helps me a lot to both fall asleep and keep myself getting hungry so I'm forced to have a ritual for breakfast and whatnot. Additionally I'm sensitive to both light and sound, so having a sleep mask and ear plugs are vital for me to both not wake up too early and to return to sleep quicker in the case that I do get interrupted.

@ProjectBetterSelf 2 года назад

Hey there. There are some things you can do to fall asleep faster at night. But mainly if you are waking up at odd times, is because your body naturally releases the wakefulness hormones, or you are woken up by some external stimuli. If its the latter, logically, you need to avoid that stimuli. To avoid your body releasing wakefulness hormones in the middle of the night, you need to set your circadian clock RIGHT as talked in the video, do it for 3-4 days, expose yourself to sunlight early in the day as soon as you wake up (lets say 8am) and then naturally your body will start to wake up at 8 AM and not in the middle of the night. Second, if you want to fall asleep faster, you need to lower your room/body temperature. The brain actually needs to lower the temperature of your body for a few degrees, before it can initiate sleep. So taking a HOT shower (after getting out, your body will radiate the heat away, and in doing so rapidly lower your core temperature), should help with getting a better sleep, also lowering your room temperature, sleeping without shirt etc. Some people sleep better in complete darkness, maybe you need to invest in blackout curtains. Try few of things things, and reply to this comment, tell me how it goes after a few days.

@TheBigLou13 2 года назад

This makes me wanna play KSP

@shorttoon 2 года назад

I get up at the same time early in the morning every day. But I couldn't sleep until late every day. So I was always tired because I hadn't slept much. When I wake up from tomorrow, I open the window, I will get some sunlight for 5 minutes.☀ 매일 이른 아침 같은 시간에 일어납니다. 하지만 매일 늦은 시간까지 잠이 오지 않았어요. 그래서 수면의 양이 늘 적어서 피곤했다. 내일부터 일어나면 창문을 열고, 5분동안 잠시 햇살을 받겠습니다.

@ProjectBetterSelf 2 года назад

Great. Tell me the results after a few days. You can reply to this comment.

@ProjectBetterSelf 2 года назад

@I'm not MrBeast 🅥︎ of course.

@YasinNabi 2 года назад

a worth watching channel, very edducational and thanks for sharing wonderful videos. Subbed and liked ! a fellow creator :))

@wind3692 2 года назад

How long after waking up should itry to get some sunlight? Within an hour?

@Kitchenlabofficial 2 года назад

Hello full watch video

@miqueiasmoreira3927 2 года назад

Hello, how can we close a partnership with you, having the same channel here in Brazil?

@Shoaib19951 2 года назад

I am awake at night and sleep in the morning. I cannot sleep. I always have nightmares if I sleep at night. How can I sleep better? I also use my computer a lot.

@Teejay419 2 года назад

So what happens if you sleep during the day

@alaiaadam5767 2 года назад

🌙🌙🌙🌙🌙

@justsaytrash684 2 года назад

Me watching at 3 AM

@ProjectBetterSelf 2 года назад

Go to sleep!

@lousashrex 2 года назад

I’m not always tired.

@tara4631 2 года назад

watching this at 4am when I can’t sleep 😬

@ProjectBetterSelf 2 года назад

Well, start from tomorrow or the day after. Get up as early as you can and watch the sunlight! It will help you to organize your circadian cycle, it might happen over a few days, but eventually you will get the benefits and start to wake up/go to sleep naturally, at optimal times.