best

How to Sleep Better - And Wake Up Early

[Music]

hey everyone and welcome to top think

today we're going to learn about how to

sleep better and wake up early

now let's begin number one timed

light exposure do you like working in

the dark many people hide inside during

the day

you close the curtains you shut off the

lights and you enjoy the quiet comfort

of your dark room

but every time you turn off the lights

you're confusing your brain

daytime exposure to light has a huge

impact on your sleep cycle

a 1993 study from the journal of the

american geriatrics society

found that timed light exposure

significantly changes your sleep

participants who experienced bright

light during the day

saw huge improvements in their sleep

efficiency

why because light is one of many ways

that the brain governs your sleep cycle

when the world is bright and sunny the

brain feels awake and alert

your brain knows that it's daytime so

your energy and productivity remain high

but sitting in darkness confuses your

brain it doesn't know what time of day

it is

it loses track of your sleep cycle and

that confusion

leaves you feeling groggy and tired

throughout the day

so open the curtains in the morning turn

on the lights during the day

and keep your brain awake by saving the

darkness for later

number two napping routine do you nap

during the day

napping seems like a great way to ruin

your sleep cycle but that's not always

true

studies have shown that napping helps

you sleep better and wake up earlier but

only if you nap the right way

many people nap whenever they feel tired

well let's say you took a nap at four

o'clock yesterday you came home

after a stressful day of work and you

fell right to sleep

but today you got tired much earlier

instead of napping at four

you took a nap around noon are these

naps going to help

or hurt your sleep cycle your sleep

cycle follows a biological pattern

called

a circadian rhythm the brain uses this

rhythm to wake up and fall asleep at the

same time every day

that's why it's so important to keep

your sleep cycle on a consistent

schedule

the more regular your sleep routine is

the easier it will be to fall asleep

if you nap at different times every day

it's going to throw off your circadian

rhythm

according to a 2011 study in the journal

behavioral neuroscience

irregular naps damage sleep quality they

also interfere with important cognitive

processes like stored memories which

happens during your sleep cycle

if you're going to nap during the day

try to nap at the same time

each day your brain wakes and sleeps on

a schedule

so consistency is key

number three afternoon caffeine

it's late in the afternoon and you're

still working you need to finish a big

project by tomorrow morning

but your energy levels are fading fast

so to keep yourself awake you decide to

make a cup of coffee or

down an energy drink you get a big burst

of energy and you finish the last of

your work

but what happens when you try to fall

asleep countless people use

caffeine to counteract this afternoon

slump after a busy morning your

motivation starts to fade later in the

day

a boost of energy seems like a recipe

for success

but that second cup of coffee is

destroying your sleep cycle

the problem is caffeine stays in your

system much longer than you think

it gives you an energy boost that lasts

a few hours but the actual caffeine

remains in your bloodstream for six to

eight hours after consumption

so if you're sensitive to caffeine that

number can climb even higher

with caffeine in your bloodstream your

sleep suffers significantly

according to a 2013 study in the journal

of clinical sleep medicine

researchers found that caffeine damages

your sleep more than six

hours after consumption participants in

this study experience significant sleep

disruptions

that includes trouble falling asleep

difficulty staying asleep

and grogginess after waking up so don't

rely on caffeine to give you a boost of

energy in the afternoon

instead try a shorter yet effective

alternative take a walk around your

neighborhood or eat energy boosting

snacks

like almonds apples and bananas these

healthier habits will give you the boost

you're looking for

without ruining your sleep cycle

number four unravel your stress

do you find yourself working before bed

do you fall asleep full of tension and

anxiety

stress has a major impact on sleep

quality and quantity

before you fall asleep your brain needs

time to relax and settle down

but stress stands in the way of your

relaxation it fills your brain with

worries and doubts

which keep your brain tense and wired

that's why

stress relieving activities are so

important before bed

if you live a stressful lifestyle a

relaxing nighttime routine could

transform your sleep

it can unravel your stress before bed

and that way your brain can fall asleep

smoothly

and peacefully so what is a relaxing

nighttime routine

look like there are countless different

ways to create your relaxing routine

some people get lost in a good book

others take a warm bath

and listen to soothing music you can

also practice deep breathing

meditate or combine multiple of these

activities together

it doesn't really matter what you do as

long as you're relaxed and consistent

so find one or more activities that

soothe your stress

and use that activity like a ritual to

unwind every night

not only will your ritual help you relax

it will consistently signal your brain

that it's time to sleep number five

gradual adjustments are you unhappy with

your sleep schedule

do you want to go to sleep and wake up

earlier than you do right now

there are countless benefits to waking

up early from higher energy to greater

concentration

the brain performs at its best in the

first half of the day

anyone can take advantage of this

morning boost but first you need to

adjust your sleep cycle

and that means waking up earlier and

going to sleep earlier

alright let's say you normally wake up

at 10 or 11 am but you want to try

waking up

at 6 00 am the worst thing you can do is

to switch your schedule all at

once many people make this mistake they

expect their brains to suddenly adapt to

a big change in their sleep cycle

but this big change comes back to bite

them instead of feeling energetic they

end up feeling drowsy and unproductive

the brain

enjoys consistency in your sleep cycle

so use this consistency to your

advantage

don't dramatically change your sleep

cycle in one night

instead adjust your sleep cycle over

time

let's say tonight you just shift your

sleep cycle by 30 minutes

this small change is much easier on your

body and it's a whole lot less

exhausting

so start with 30 minutes and then

gradually move your schedule

when 30 minutes feels comfortable try an

hour and then 90 minutes

and then two hours little by little

you're giving your brain the opportunity

to adjust alongside you

you're not just waking up earlier you're

teaching your brain to feel energized

and comfortable in the mornings

number six avoid your bed do you do

anything other than sleep in your bed

many people check emails browse social

media and watch tv in bed

your mattress is comfortable your

pillows are soft your sheets are silky

and it's incredibly tempting to lay in

bed throughout the day

but this bad habit can impact your sleep

cycle

your brain creates mental associations

between places and behaviors

for example you're more likely to be

productive sitting at your desk

than sitting on your couch your brain

associates your desk with work

so sitting at your desk improves your

mindset in the same way you want your

brain to associate your bed with sleep

if you build a strong mental association

simply lying in bed will help you fall

asleep faster and stay asleep longer

each time you work browse or watch tv in

bed you're weakening that mental

association

you're teaching your brain that your bed

isn't just for sleeping

so try to avoid your bed throughout the

day save that feeling of warmth and

comfort for the end of the day when

you're ready for bed

and if you can create a strong mental

association the comfort of your bed will

lull you into a deep

restful sleep number seven

restless breaks the vast majority of

people have experienced delayed sleep

latency

in other words many of us have had

trouble falling asleep at night

sometimes we lay awake for hours begging

our brains to fall asleep

we check the clock over and over again

and grow more frustrated by the minute

the truth is tossing and turning isn't

going to help you fall asleep

if you've been lying in bed for 20

minutes stop trying

get out of bed and find a relaxing

activity to do instead

if you've crafted a nighttime ritual

re-engage with that routine

spend 10 or 15 minutes focusing on

something other than sleep

during this time don't look at the clock

don't worry about the sleep you're

losing

just enjoy 10 to 15 minutes of

relaxation

your brain is more likely to get tired

because you're not stressed about

falling asleep

so the next time you can't sleep give

this method a try

once you get out of bed you may find

yourself getting tired

in no time hey thank you for watching

top thinking be sure to subscribe

because more incredible content is on

the way