How to Fall Asleep Faster and get BETTER Sleep | “Sleep Efficiency”
How to Optimise Your Sleep - YouTube
Index:
1) Intro
2) Why Do I Still Feel Tired After 9 Hours of Sleep? | You have a poor sleep efficiency.
3) How to Stop Going to the Toilet at Night | Do dry-fasting between 6pm and 6am.
4) Is it Bad to Eat Late at Night? | YES. Your body will still be digesting, and it’ll irregulate your circadian rhythm substantially.
5) Why Can't I Sleep at Night? | You probably stimulate yourself with too much light, sound and media, too soon before bedtime.
6) How to Wake up on Time | Get water and sun immediately, and make it a habit.
7) Can I Make up for Lost Sleep? | No, it’s hard to fully make up for it on the weekend or during the day.
8)Is it Bad to Hit the Snooze Button in the Morning? | Yes, it can decrease your heart health, says M. Walker.
9) Learn more!
Hello, World!
Why Do I Still Feel Tired After 9 Hours of Sleep?
It’s most likely because you have a poor sleep efficiency.
Because otherwise, your brain would function at its minimal capacity, which will obviously hinder your work quality and motivation to work.
Keep in mind, that due to people’s varied levels of sleep efficiency, 8 hours of sleep might easily be more like 5 hours. Sleep efficiency’s affected by how much you stimulate yourself with media AND blue light before bed, how much and how close you eat before bed, and the overall health of you as an individual. I’ve also spoken before about Designated spaces for work efficiency, like only work at desk, only sleep in bed, only entertained anywhere else. Only sleeping in your bed will contribute very positively to your sleep efficiency as well.
Set your total sleep time in periods of 90 mins, so that you’re more likely to wake up to your alarm at the end of a REM stage, and the beginning of Stage 1 sleep, which is the lightest sleep.
This completely solves something that I’ll talk about in a few mins.
Hello, World!
How to Stop Going to the Toilet at Night
Wanna stop urinating at night?
Try dry-fasting between 6pm and 6am.
In other words, don’t drink water from like 6pm until the next morning, as this would lower your chance of needing to get up to go to the bathroom at night.
And go to the toilet before bed to make sure that you’re empty.
So boom, there you go.
I bring up this point, because I’m looking into dry-fasting right now, and will do a video on it in the next couple of weeks, so subscribe and I’ll notify you of when I release it.
It could help you reduce social anxiety, face your fears and deepen your connections with people, so yeah.
Hello, World!
Is it Bad to Eat Late at Night?
YES.
And so is drinking alcohol or even water, as we just discussed, close to bedtime…
As for the food, your body will still be digesting it, and your circadian rhythm will become substantially irregulated.
Plus, more energy would be going to digestion, rather than to all other necessary functions.
Plus, sleep is for a variety of functions, which aren’t supposed to include digesting food. Alcohol before bed will also ruin your sleep, depending on who you are, or if you have more than 2 standard drinks worth. This is because it actually DOES make you fall asleep faster, or in other words, decrease sleep onset latency, which leads to suppression of REM sleep, where your body would be resting most effectively, and LEARNING.
Hello, World!
Why Can't I Sleep at Night?
You probably stimulate yourself with too much light, sound and media, too soon before bedtime.
Obviously meaning… that you should avoid blue light.
In fact, you can start getting ready at this time; showering, skin care, brushing your teeth, sleeping clothes.
Then wind down until you get sleepy, then get into bed as soon as you feel that.
Because that’s another thing…
You shouldn’t really push yourself to stay up once you begin to feel tired.
If it turns out that you were just fatigued, and so can’t fall asleep once you get into bed, get up until you do feel sleepy.
Dr. Mike suggested this, and it’s similar to Designated Spaces, but you basically won’t associate your bed with stressful times trying to fall asleep when you’re fatigued, and not actually tired.
Not giving yourself this time to get naturally sleep, by relaxing before bed, and then struggling to sleep, will especially fuck with people currently experiencing insomnia.
You’ll end up staying up later, getting less time to sleep when you do finally fall asleep, and you’ll reinforce the stress of trying to sleep when you can’t, with your bed.
Hello, World!
How to Wake up on Time
Get water and sun immediately, and make it a habit.
This includes washing your face and opening up the blinds.
Here’s an Associative Habit for waking up and then getting sun.
1) Wake up to an alarm set using the app, “Alarmy”, with no snooze enabled (I’ll tell you why in 2 mins), and with an activity that you need to complete in order to turn off the alarm.
I’ve chosen shaking.
2) Get up out of bed to go and pick up the phone, and shake it.
3) Make your bed really quickly.
4) Walk into the bathroom and wash your face and get the sleep out of your eyes.
5) Come back to your room and open up the blinds.
6) Say this Reconditioning Sentence, “I’m so glad that I actually enjoy being immediately ahead of most people, by simply waking up earlier and getting out of bed straight away. Unfortunately, many people seem to prefer to be left behind every day, as they wake up late. Such a simple thing could mould them into such a more productive kind of individual, who actually makes daily progress towards becoming the person that they really wanna be. Good luck to them. Now, time for the day”.
Understand sleep inertia here too, so you will likely not feel alert until 30 mins+ after waking.
You haven’t necessarily had a bad sleep, you’ve just gotta wait a bit, but washing ya face and getting sun will help.
Hello, World!
Can I Make up for Lost Sleep?
No, it’s hard to fully make up for lost sleep during weeknights.
Whether it be on the weekend or during the day.
This study shows that it’s actually ineffective.
So, your 5 hours during the week, and 9 hours on the weekend isn’t actually a great sleep schedule, especially because you’re living with an irregular sleep cycle.
Hello, World!
Is it Bad to Hit the Snooze Button in the Morning?
Yes, it can decrease your heart health, says Matthew Walker, the neuroscientist who wrote the best-selling book, “Why We Sleep”.
An alarm is already quite startling for your brain, so imagine what 3, 4, 5 + is like…
And every day, week, month, year, decade.
As it increases the heart rate, it therefore has an effect on the cardiovascular system, actually, so who knows, that might be detrimental over time?
And you’ll probably have poorer heart health as the years progress, and therefore not live as long.
Also, alarms interrupt your sleep cycle, and will then proceed to stop you from falling into any real sleep as you keep snoozing and then falling back asleep, before waking up again.
Not preferable.
My tip at the beginning of sleeping in 90 minute cycles, in regards to when your alarm is, can minimise your sleep inertia if you wake up in a stage 1 cycle.
Hello, World!
That’s it!
Straight up, watch this video by Dr. Mike.
Like, I took some stuff from that video, but it’s actually got so many solid tips in such a short amount of time.
Go watch it if this was inadequate.
And… join the Peaky Pines Email Community!
You can chat to hundreds of young people who’re trying to maximise their potential in life and become the most formidable versions of themselves.
