Why You're Always Tired (and how to fix it)

Summary: 1. Try obtain a consistent 7-8 hours sleep time per day. 2. Try match your schedule with your circadian rhythm, don't force yourself to wake up early or stay up late. 3. Use a melodic alarm. 4. Don't 'snooze' at all. 5. Physical exersice, exposure to bright natural light during daytime. 6. Hydrate yourself 7. Contain caffeine intake, preferably avoid caffeine intake 6 hours before bedtime. 8. Eat healthily. Avoid eating before bedtime. 9. Regular exercise, though avoid it before bedtime. 10. Napping before 3pm, preferably with length of a complete sleep cycle (~90m) 11. Warm shower before bedtime. 12. Avoid alcohol after evening. 13. Sleep in a dark, cool environment. 14. Put away gadgets from bed. 15. Don't lie awake, get up to do something and relax yourself. 16. Don't check time when you're awake midsleep. 17. Develop a healthy, consistent sleep schedule. 18. Value yourself, don't ignore your health or mental issue, seek professional help if you need to.

The early bird and night owl thing totally makes sense. People would have to take turns defending the tribe, so different sleep schedules makes sense.

i like how impossible this sounds with any normal job

I think in my case, it's more the lack of purpose in life, when i do anything that I think is meaningful, I'm more likely to be energized while doing it 😕

I have a blood pressure issue. The fatigue was horrible and disabling. Once I started to do endurance exercise, a month in I began to feel better. I need to maintain it. I also need to drink a lot more water and increase my salt intake. Then midodrine as needed. I had Lyme disease a long time ago and this was the last symptom to go away after successful treatment. I couldn't figure it out and it probably began because of extended bedrest. Now I have my life back :)

1. Get enough sleep (7-8 hours). 2. Match your chronotype(natural inclinationof body to sleep at a certain time). 3. Change your alarm sound to a melodic sound. 4. Don't hit snooze because it will disturb your sleep cycle and will make you feel more tired. 5. Move around and do some physical activities in the morning which will increase your alertness. 6. Expose yourself to bright light in the morning. Make sure to get outside and get some sunlight for 30 minutes to 1 hour. Turn off the lights during bedtime. 7. Be hydrated. 8. Try to not have caffeine after mid-day. 9. Eat well and healthy. 10. Do exercise. 11. 20-30 minutes nap increase productivity, cognitive functions, memory, creativity and make you feel less tired. Napping duration is suggested to be less than 30 minutes or 1.5 hours. Try not to nap after 3 pm. 12. Alcohol is sleep's worst enemy. 13. Have a warm shower or bath before bed. 14. Sleep in a dark and cool environment. Remove any lights or gadgets from your room. 15. Put your phone away from your bed. 16. Don't lie awake in your bed. Get up and do a relaxing activity until you feel sleepy. 17. If you wake up in the middle of the night, don't check the clock. 18. Develop a sleep schedule. Do to bed and wake up at the same time of the day, no matter what!

So well explained!

Another tip is tidying up your room before bed, setting your clothes out to help your morning go smoothly, and I enjoy tweaking a decoration or furniture piece so that I look forward to it in the morning. For example, the other night my “wind-down” activity was cleaning up my plants, trimming leaves and rearranging the pots. I moved one into my living room and in the morning I was really looking forward to seeing the room in a new perspective. Cleaning your computer desk, kitchen counter, or fluffing your sofa pillows can all be fun little things to look forward to in the morning.

Reminder that getting into a healthy, energizing sleep schedule is a process and can take time. The most important thing is to BE GENTLE with yourself. You don’t have to be able to do all of this all at once. Be patient, do whatever you can no matter how small, and don’t give up!

My favorite thing about this is how proud he is of his fitness journey. “Like look at me lifting those weights.” High key inspires me

For me, being able to eliminate an alarm has been very helpful. This is a by-product of your tip on creating a schedule for sleep where I have changed my schedule so that I start work later and have a longer morning to just wake up, have my coffee, read and eat. There is so much lees stress in my start to the day and this allows me to be less anxious about my sleeping.

Awesome video. I heard all the sleeping advice that i have learned in the past here. Perfect summary. Thanks!

I was constantly exhausted no matter how much I ate or slept. It was affecting my job, my workouts at the gym, even my free time. I felt terrible, like I was sick or something. I finally went to the doctor and found out I had an iron deficiency, so my doctor put me on supplements and offered me an infusion and I feel so much better! So it's definitely worth getting bloodwork done and going to the doctor's on top of all these great tips :)

I'm a night owl that prefers to go to bed at 3am-4am and wake up at 12pm. Been this way for as long as I can remember and now that I have an evening job I feel way less fatigued. It's so nice not forcing myself to wake up early.

I have to say sunlight is so important. I always feel way more lethargic during winters when the sun is down by 4pm. My energy levels are always better during the summer. Might just be a mental thing, but winter is just so depressing.

Normally I suck at sleeping. But over the summer I unintentionally did most of these things, and it felt so good. I had a pretty regular sleep schedule 10/11pm-6:30am. I’m not normally an early bird, but I definitely adapted to waking early and sleeping early. I spent all day outside working physically in constant sunlight. I ate good meals at consistent times. I didn’t use devices before bed, I usually sat around socialising with others. I always had water by my bed. The dormitory was not fully walled in, so it got cool at night. I also don’t drink coffee, and I didn’t drink much either. I did that for 7 weeks straight while volunteering, then I got home and woke up at 6:30am with no alarm for a week straight. Now I’ve killed my sleep schedule, I have a variable diet, I use my phone right before bed, I work inside. It’s mostly my own choices, but it sucks all the same.

My tiredness was cured as soon as I graduated from school (and started working freelance). That's all. I kept all my other habits, but now I just fall asleep and wake up whenever I want and have 0 anxiety about it because there's just no pressure. I still commit to a schedule, but if there's a night when I for whatever reason went to bed extra late - no worries, I can still get my 8 hours and go back to the usual schedule in a day or two. That used to be a death sentence to me during my school years though! So yeah, all of these tips are awesome, but from my personal experience just having no pressure and anxiety about sleep improves things dramatically.

I’m a nurse & I work Night Shift, but even working nights, following these tips is so important for me! Some people think I’m crazy for staying on a night schedule even on my days off, but it’s like you said, it’s so hard on your body to not just stay on one schedule! My blackout curtains, sleep mask, & extended release melatonin are my best friends after a shift & a hot shower!

Awesome video. Thank you for all the great tips. No only does this reenforce what we already knew but it is a very good guide for those of us that prefer some sort of structured guidance.

Body temperature while sleeping is also extremely important not only with assisting in falling asleep but also the overall quality of your sleep. Something that really helped me personally was to get into bed with some light clothing and strip down to as nude as you and your partner are comfortable with. You can also alternatively take a warm shower or bath and then quickly dry off and get into your cool bed. Try it out I used to think I was just a helpless insomniac but with diet, cutting caffeine, proper lighting and cooling just before bed I have been able to sleep much more consistently.