Name: How to Get Better Sleep (and Fall Asleep Faster): 5 Essential Tips
Uploaded: 2018-02-13T12:41:45.000Z
Duration: 8 min 36 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

I'm gonna be honest, I'm
not a particular fan of sleep.

As a pretty ambitious
guy with a lot of ideas

and a to-do list about
a million miles long

and nowhere near a thousand
hours in Overwatch yet,

I get pretty frustrated
every time I realize

that I have to spend a third
of every single day asleep.

But, just like a car
needs regular oil changes

to keep running smoothly, our bodies need

lots of good, high quality
sleep to function properly.

Getting good sleep not
only rebuilds muscle,

regulates metabolism, and
helps you keep focused,

but it's also an integral
part of the learning process.

So with that in mind today
I want to give you some tips

that can help to improve
the quality of your sleep

of my absolute favorite
substances in the world,

the caffeine in that
coffee, because caffeine

can actually disrupt
your sleep quite a bit.

And the important thing to
note here is that caffeine

In fact, a 2013 study
published in the Journal

of Clinical Sleep Medicine
found that caffeine

So the take away here is if
you're gonna drink caffeine,

you should probably just
quit those altogether,

but with coffee and tea,
take those in the morning,

but then cut the caffeine
well before your bedtime

Tip number two is to do your
exercising a little earlier

in the day, and the
reason you should do this

is that exercise both raises
your core body temperature

So if you feel like it's taking you longer

Here we're gonna talk about
your phone and more specifically

Smartphone screens, computer
screens, TV screens,

all these different screens that we spend

all emit high concentrations
of what's called

short wavelength enriched
light, aka blue light.

And that can be a problem
because that blue light

can actually play havoc
with your sleep schedule

And that is because your
eyes contain what are called,

and brace yourself because
this is a bit of a mouthful,

and when light hits these
cells your body clamps down

on the secretion of a
hormone called melatonin,

Now, this biological mechanism works great

But once the sun goes down
and then you go inside

and keep throwing tons of
light in your face all night,

at clamping down on your
body's melatonin secretion.

And this is something that I've
been adopting in my own life

and that's about an hour
and a half before bed.

Now, if you just don't want
to turn your screens off

or if you quite reasonably
want to watch a TV show

before going to bed, you
want to check your phone,

to cut down on that amount of blue light.

For both Mac and PC, as
well as you Linux users,

that I've been using
for quite a long time,

which basically just
alters the color profile

of your computer screen
to make it a lot warmer

and it makes it cut down
a lot of that blue light.

If you have an iPhone there's
actually a built-in feature

called Night Shift that
does this exact same thing

and you can set it to turn on
at a specific time at night

If you're an Android
user you don't benefit

Subtitles ListPlay Video

How to Get Better Sleep (and Fall Asleep Faster): 5 Essential Tips

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basically

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exact