Hey, my name is Toby! In this video, I want to explain... How to fall asleep faster? How to sleep more deeply? And how to feel more awake? Naturally, without drinking coffee. All these recommendations, I got from "Why We Sleep." "Unlocking the power of sleep and dreams." The author is a neuroscientist. He says sufficient sleep will make us smarter, ... more handsome, slimmer, happier, ... healthier, and able to ward off cancer. I implemented all these recommendations into my life. I tracked my results with a smartwatch. I did this for one month, and I'll tell you... Everything in life gets better! Come on, let's start! There are 3 topics I want to talk about. Everyone sets an alarm to wake up. But why don't we set an alarm to go to sleep? I set an alarm to go to sleep, 60 minutes before sleep. Because, if I don't... I'd want to keep working or playing on my phone. But it makes us overthink, distracted, and hard to fall asleep. In these 60 minutes, I must do something relaxing. For example: Journal, read, meditate, or take a hot shower. This is called a "Night Routine". Its purpose is to relax our body and mind. So can we play on our phone or watch a series before sleep? We shouldn't because... We humans have a clock in our brains. This is called the "Body Clock". This clock regulates your waking and sleeping times. When our eyes are exposed to darkness... Our brain starts producing "Melatonin". Melatonin is a hormone that makes us sleepy. It makes us sleep more deeply. But if our eyes are exposed to bright lights. Our body will think it's still daytime. Thus, stops producing melatonin. If your phone is too bright, sleep quality is reduced. You might fall asleep fast, but not deeply. But the problem isn't just in our phones. If your room is too bright, less melatonin is produced. So, I installed light bulbs with Bluetooth. And blue light filters for my phone. Once the sun has set, it will dim the brightness. Plus, the color will turn more orange. To conclude, a night routine makes us relaxed and sleep well. What must we do in the morning to feel awake? Without drinking any coffee? Most people that drink coffee, drink because they're tired. Meaning they don't fix the cause, but fix the symptom. Earlier I talked about a night routine. But in the morning, I have a new routine. This is called a "Morning Routine". But instead of relaxing my body, I want it to wake up. There are 3 things I do every morning. The first thing is exercising. For example: Train abs, stretch, ... or anything that increases my heart rate. Because then my body will produce hormones to wake me up. For example: "Adrenaline". Increasing blood and oxygen circulation, making me feel energized. The second thing is sunbathing for 15 minutes. I know Thai people dislike the sun. But the sun is our friend, because... Once our eyes are exposed to brightness. It will send a signal to our body clock. To let our body know it's daytime now. Thus our body starts producing hormones to wake us up. For example: "Cortisol". And stops producing hormones that make us sleepy, such as melatonin. I'll sunbathe every morning with my breakfast. Doing two things at once. And the last thing is taking a cold shower. Even though the water isn't very cold here... It's cold enough, to make me feel refreshed. To conclude, instead of waking up with coffee... I recommend waking up with the morning sun. The last recommendation is the most important one. You can't skip this one! Don't snooze and don't sleep too long. Especially on the weekend. We must sleep and wake up at the same time every day. If so, our body will know when to produce hormones. For example. I go to sleep at 24:00 and wake up at 08:30. This means that... At 08:30, my body knows it must produce adrenaline and cortisol. And at 22:00, my body knows it must produce melatonin. This will make me more and more sleepy. But if I snooze or oversleep too often, our body clock gets confused. Thus it will produce hormones at incorrect times. The next question is... If I sleep at 24:00 and wake up at 08:30... How many hours have I slept? In reality, I might have only slept 7h30. Because I might struggle to fall asleep or get up for toilet breaks. This is crucial because science recommends 7-9 hours of sleep. If you need 7 hours of sleep, you probably need 8 hours in bed. If you need 8 hours of sleep, you probably need 9 hours in bed. To put it simply, we must set aside extra time. To conclude, the more we sleep on time... The quicker we fall asleep, and the deeper our sleep. I want you to ask yourself this question. "If I sleep sufficiently, how will my life improve?" If you tend to think negatively... Sufficient sleep will bring us more joy. If you work slow due to lack of concentration... Sufficient sleep will make us more productive. If you're easily stressed... Sufficient sleep will make us more resilient. The point is, that we need to prioritize sleep more. Because everything in life will get better! But on the contrary, don't be too serious about sleep. Because nothing is perfect in this life. But tonight, I hope you'll sleep well! Until next time!
