 So I've had a number of questions asking how can I get better sleep, you know How can I fall asleep faster feel better in the morning and actually make it sort of healthy and not having to rely on sleep aids? Things like that. So this really comes down to I would say two main things Okay, and the first one But bear in mind by the way, this is just my experience. This is my opinion. I'm not a you know registered doctor or anything like that So this is just take it with a pinch of salt. This is my opinion based on things I've read learned experience whatever so the first thing is what's known as your circadian rhythm now This is the the way that your body regulates its hormones In response to the day and night cycle of the world So when the Sun goes down you will start to feel tired when the Sun comes up you'll start to wake up This is very basic stuff, right? But it's important to know how it works because you know in the Western world and in this modern day We keep ourselves up artificially with the only mammals who willingly delay sleep and by that I mean we're the only sort of mammals or species really who willingly keep ourselves awake beyond when we should go to sleep So naturally in the wild we should go to sleep when the Sun goes down, right? Sounds like common sense But no one does when the Sun goes down we turn the lights on and we artificially keep ourselves awake and all the time that we Have lights on and you know above us or in the screen that we're watching on our phones What that is is that's actually shining mainly blue light, okay So that obviously when you watch a screen like a TV or a phone There are many different pixels on the on the screen and different types of light the most harmful light for your circadian rhythm is the blue light and that's because it simulates the sunrise and So every time you look at your phone and you've got that glaring light going into the back of your eye of your eyeball You simulate the Sun and your body doesn't really know the difference, okay? So in your head in your body your body is thinking, okay, the Sun's still up Maybe I should stay awake and what that does is that produces an imbalance of hormones in your body This is one of the main causes of insomnia of almost any sleeper sort of really is just not being in tune with your circadian rhythm and The more we artificially keep ourselves awake the more we watch screens and Glare as our phones while we're trying to go to sleep, okay? Every time you lay in in bed and the lights off and you check your phone You're sort of sending your sleep cycle back half an hour So it's gonna take you another half an hour or so to get back to the same stage you were at Before you checked it. Okay, your body was just trying to your body was probably just about to fall asleep But then you check your phone and the blue light goes into your eyes your body thinks okay, the Sun's up Let's start releasing those hormones. Okay, which will wake your body up and make you more alert and It causes things like insomnia, you know, you can't get to sleep And it sounds like common sense But this is the main reason that people can't fall asleep and the main reason people don't have the highest quality sleep It's just because they don't regulate the light going into their eyes, you know If the Sun goes down, that's the time we should as humans be sleeping But obviously that can't be the case, you know, we have jobs we worked or five six in the evening Then we have dinner then we might want to watch a film. That's fine And I'm not saying that you should go to sleep at four when the Sun goes down in the winter that wouldn't be Solving anything right, but what I am saying is that you should definitely have a Morning routine and a nighttime routine. Okay, so we won't go into the morning routine because that's not really relevant to this video But your nighttime routine when you get ready for bed and sleep should always be based on relax relaxation Self-reflection and also making sure that you wind down and slowly reduce Your exposure to blue light So and this can be done in a number of ways. You can download programs on your laptop Called there's a program called flux which helps strip out the blue light so that you're the screen that you're actually watching Doesn't have any blue light after a certain time. That really helps and I've been using that for a number of years But you still need some sort of routine. Okay, you need to say if it hits six o'clock Maybe you'll have dinner then maybe seven o'clock. You'll start watching a film You need to be not watching any screens sort of past half nine ten o'clock and that includes checking your phone Okay, so try and get into the habit of making sure that for at least an hour Ideally two hours before you actually try and go to sleep at night That you're not watching any screens. You're not looking at your phone. You're not checking your laptop You're not watching films. Maybe do some reading. Maybe have a bath Do whatever it is that you like to do that relaxes you But try and not watch screens right up until you go to sleep and I know a lot of a lot of people that like to you know Lay in bed and watch a film as they're falling asleep and obviously that's the worst of all worlds because you're never Going to get proper sleep in that case. Okay, the last thing you see before you fall asleep is a glaring light Shining right into your eye. So obviously you're not going to get restful sleep And what you'll notice by the way is that after the you've been doing this for a couple of weeks after you've had this sort of nighttime routine and you've Limited really your blue light exposure in the evenings You'll sleep better. Okay, you'll feel better in the morning. You'll Perform better at work, you know, you'll be more articulate in social situations everything will be better because Sleep is a force multiplier. Okay, the better sleep you get the better you perform at everything else The more you recover the faster you grow if you're building muscle, right? If you're trying to train for something if you're trying to create something or achieve anything It will all happen faster and easier if you get better sleep and the higher quality sleep So that's really it guys That's the main sort of that was the first main way that you can improve your sleep The second way and I'm just gonna finish on this one because it's not as important as the first one But it's still pretty important. Okay, so the second one is to make yourself tired during the day Don't just sit because obviously in this day and age we have a fairly sedentary lifestyle We sit in our chairs Maybe we'll sit in traffic to go to work you most of us will sit in traffic to come back home And then we'll sit on the sofa and watch a film. We're just sitting right and you know, I'm sitting right now Obviously, that's not great, but we're sitting a lot during the day and it's not good for us We're not designed to be just sat in one place all day long We're designed to be out and moving and running and exercising, right? So if you can't find the time to go to the gym every single day Then at least try and find the time to go for just one half an hour or one hour walk a day it'll make such a huge difference and You'll feel and sleep better because your body will be tired, right? Even better is try and go and do a small amount of exercise or weight lifting every day Even if it's just low weights, but you know high reps or even just a bit of cardio Anything that will get your body moving and your heart rate rise risen elevated, whatever That will really help. Okay, and you can do that by just walking you can do that by just really simple things, okay, like if you're at work and Someone has to like change the water on the water dispenser Offer to do that because then that's just a little bit more exercised a little bit more movement that you're doing That will help you, you know release energy during the day Keep him but how about keep your metabolism high and make sure that when it comes to time to sleep at night It's easier. Okay, because you've exerted yourself if you just sit down all day You'll get lethargic and you you'll find it really hard to go to sleep So really that's it guys. Those are the two main ways you can improve your sleep feel better and go to sleep faster