Learn how to build strong habits that actually stick - take my FREE habit-building course: collegeinfogeek.com/go/habit-course/ (this is an affiliate link, so using it also supports my channel 😀 )
SpazTheGamer Go to bed super early and set an emergency alarm (just in case), you should be waking up several hours before if you’re doing it naturally which will give you the ability to do so
@@garbagetrucklover4306 True. It took me 2 years of working from home to finally say screw it and ditch the melatonin and alarm clock in favor of letting my body return to its natural sleep cycle. Granted, I still haven't figured out what that actually is yet... :-) It's apparently a different time every night.
1) get enough sleep; respect your body’s sleep cycles 2) get into sunlight for a lil bit each day 3) some type of exercise each day 4)use coffee sparingly 5) drink more water
**Bonus Protips** 6) Go to sleep and wake up at the same time as part of a daily health routine. Sleep is not a debt you accrue, so bouncing back into a routine is the best cure for over/undersleeping 7) It's okay to take one 20 minute nap a day if you're feeling tired, but any longer than that and you'll just get more tired
hey, i don't know if there is like something of these things i am doing wrong. and if you was constantly tired all the time and you got it solved, could you please help me? I don't get much sleep but it is enough, i have a dog so i walk everyday out in the sun, i exercise, i dont drink coffee, and i drink a lot of water. i even try to not fap much.
According to Wikipedia, RUclips is actually the only one of five major social media platforms with a net positive effect. Twitter is second, Instagram last.
1. Eat healthy (if it grows, you can eat it. A plate should be half - 2/3rds plants and vegetables, the rest proteins and healthy fats, minimal artificial grains). 2. Exercise at minimum 3 times a week (strength and cardio in between). (if gyms and running etc don't work, try alternatives like yoga). 3. Drink water, some non-caffienated teas too. Nothing else. 4. Supplement Vit D, B6 (and B12) and possibly magnesium, usually don't need anything else if you have a good, varied healthy diet. Most people are deficient in these. 5. Avoid any and all stimulants, even caffiene. There's always a payback mechanism. 6. Work on stress, meditate, try to get into any form of nature as often as possible. 7. Cold showers (horrible, but incredibly effective). 8. No screens at least an hour before bed. 9. If slave bound to a desk job, walk every 20-50 minutes around your office. Anybody has an issue, say its medically ordered or something. 10. Stop excessive information overload on the Internet. Don't live your life via social media and constant web/reddit/youtube/Instagram browsing. It exhausts you. 11. Look into medical conditions, arrhythmias, anemia, diabetes etc. Hope that helps folks.
Beans and peanuts and cashews and so forth are proteins and plants. So you can live being a vegan. You just have to take a multivitamin to get the b-12 you need.
@@jilldurham5498 some people work beautifully on a pure plant based diet. Some don't. Some work better on others (keto, med etc). Find what works for you. Invest the time. Also be careful of b12 in most multivits, they take the cyanobalamin form rather than Methylcobalamin. Invest in a good quality specific b12 supplement. Multivits did nothing for me personally.
I actually do better working night shift. I sleep when I’m tired and wake up when I’m done sleeping. I eat when I’m hungry and not by a prescribed schedule (breakfast lunch dinner).
@@mishamarx6997 Maybe I'm just not as much a night person as I thought. Regardless of how much I sleep I still feel tired when I've slept during the day. And I tend to not eat enough on the nights where I'm working.
You're more likely just adapted to youtube. I'm always skeptic when I see a video, by someone with a lot of subscribers ( because most likely, it means they are uploading regularly) and that the video is 10min +. Most of the 10min + videos are just dragged out topics so the creator can put more ads in the video...
Well, now that we're on the topic of health, how about making a video about overcoming depression and/or anxiety while in college? You'd be surprised how much of your subscribers would love to see a video about that.
Joey Rodriguez I just came in to comment that😂😂😂 but I feel like itd be best addressed by someone whos been through depression cause I know Ill be disspointed if its the usual 'go to the counsellor' 'go to the doctors'... 🤷 whether thomas has or not...we really dont know🤔
Kelly Lee, true. Sometimes the counsellors aren't the best option. And the best advice would be from someone who has been through depression and anxiety. I guess our question for Thomas Frank is: Have you ever experienced depression during a semester? And if you have how did you overcome it?
@@krane15 that's not necessarily true. About 10% of people have a natural circadian rhythm that will revert to going to sleep in the morning and waking up in the afternoon/evening when allowed to revert to their natural rhythm. It's believed to be an adaptation left over from a time when a "night watch" was necessary for the survival of the human race.
@@eclowe6594 Humans are genetically diurnal. But it is possible for some of us to adapt to a nocturnal lifestyle due to our artificially lighted environment. I worked the graveyard shift for 6 years and adapted quite readily to a nighttime schedule. Don't think I'd ever want to go back to that long-term, but I know it is possible. I did have to blackout my bedroom however.
Maffaz Jub Jub your words are straight upto the point to help people in need to easily start executing their desired actions !! Make your own channel ( if you are willing to) and it will sure be a hit !!
so if you are given a task and you give it your all, do the best you can, do more than is actually ask, basically you make it perfectly, so you are a perfectionist?!?!?!?! yes i think you are So if you can do tasks perfectly but also procrastinate for when you do that task perfectly, you can be both? Like be a perfectionist at work and a procrastinist(?) off work? Hm, idk, is that not possible?
It usually takes me longer to get these done, but here's the full companion article for this video just one day after the publish date! collegeinfogeek.com/stop-feeling-tired/
Great video! I recommend the ios app Sleep Cycle Alarm Clock or a similar app. It helps me wake up at a time my body naturally finishes its sleep cycle
You're right in that the difference is in the energy level. In the high energy zone anyone can turn into unstoppable force and _'make it'_ wherever they take it. The movement is helpful but secondary to breath. The breath delivers oxygen into your body, movement helps to distribute it throughout better than stillness _(althought there are breathing techniques that can achieve even greater effects on its own)_ . When body is getting more oxygenated it starts to shift from acidic to alkaline. Which has profound effects on one's physiology and psychology. Or yoga, in other words. Also, thanks for making the video and sharing it.
Well i know one Way to deal with the tiredness, but it's a permanent solution that you can't repeat and you have to be extremely depressed in order to do it
ive had sleeping problems before. Best solution isnt to go to bed early, its to wake up early and THEN go to bed early. You cant just force yourself to go to sleep if youre not tired
Ian Wildon Main reasons for being tired is either not getting enough sleep or a good quality of sleep like you can get a full 8 hours but if it’s not of good quality like you wake up a lot then gonna be tired and also getting too much sleep can make you tired. The best is 7 n half of good quality sleep
Ian Wildon I mean that could make sense but I don’t see the cycle of the moon affecting someone’s sleep unless they’re sleeping outside. It could be certain foods you’re eating or not eating and also could be caffeine content or certain medications. Should look into getting a FitBit and tracking your sleep cycles they’re really accurate
I've tried this but it doesn't help, even if I wake up early as hell I may end up sleeping that night like 2 hrs or nothing at all because of insomnia :'( doesn't matter how sleepy or tired I am, and sunlight doesn't help either, makes me more sleepy lol
I am a teacher. We know. Sometimes we have to prescribe children outdoor play time as their parents keep them from extra curricular lesson to extra curriculum lesson and they can’t even step outside
Thomas:"These habits might be simple but ask yourself how many of them are you doing per day?" Me: *Looks at Thomas. Looks at coffee cup in my hand at 1 a.m. Looks back at Thomas. Smiles* :)
This is short and comprehensive. I must share this with my teen kids. I especially like that you back them up with academic work/ research evidences. Only one thing I would add, I have reaction to tannin and could get almost fainted from black tea on an empty stomach or sometimes even green tea. Safer teas would be anything from flowers not leaves, and they are also tasty, some even help with sleeping.
as a medical student , it is recommended to have sun exposure in the first hours from sunrise and the hours before sunset to get calcifirol in you skin to be converted into vit d not the peak hours of sun :)
I know this is an old video but I still want to add a couple of thoughts to this. First, I want to make my own PSA about Sleep Apnea. If you're using all sorts of good sleep hygiene and healthy habits related to hydration, sleep, nutrition and caffeine intake amount and timing, but you're still waking up from a full night's rest and feeling miserable - please consider talking to your doctor about it/trying to get in to see a sleep specialist. It's also possible to tell even if you're habits aren't perfectly healthy, I just mention that because sometimes it's good to try and eliminate other possibilities before you go in to see a possibly pricey specialist. I figured out something was seriously wrong without having to fix my wonky sleep habits: along with fatigue, you might wake up with a headache and/or dry mouth in the mornings or if people sometimes comment that you snore or stop breathing when you sleep. I've had to talk to my mom when I got diagnosed because once I was aware of the thing, I recognized times when she would fall asleep, that not only would she snore but that I would hear and see her flat out stop breathing for almost a full minute sometimes. I figured out I had a problem due to some of these things but also a lot of people, including myself, have dreams specifically related to sleep apnea. Some people dream of drowning or dying, but it's not always that dramatic. My apnea dreams always involved situations where I need to tell someone something important, but I can't speak no matter what I do. So sometimes it's just weird stuff like that. I got put on a c-pap machine which has helped an incredible amount and now I know those are apnea dreams because I only ever get them if I fall asleep without wearing my mask. TL;DR if you're having issues with sleeping and fatigue that good habits can't fix, see a doctor. Especially see a doctor before that if you wake up with headaches or dry mouth or you know or have been told by others that you snore. Please, please, please - Sleep Apnea is a little more common I think than people realize and can be really serious - if it's bad enough, the lowered blood oxygen percentage from sleep apnea can actually start causing brain damage (WHICH CAN ACTUALLY BE RECOVERED OVER TIME ONCE YOU START TO RECEIVE TREATMENT - so try to see this tidbit of serious information as encouragement rather than something to freak out about.) When I finally got in for a sleep study they found I was having about 71 apnea events PER HOUR and as a result my blood oxygen levels were crashing down to the 70-80% range which is frighteningly low (ideally blood oxygen should never dip below 90%), but with my machine I have just 1-2 events per hour and I imagine that my oxygen levels reflect that improvement (I just don't know the exact number because I don't have a way to test it while I sleep). Alright, that scariness aside - here's some of my tips. Always take a vitamin D supplement. It's really difficult to get as much of it as you need from sunlight alone without getting into the realm of skin damage and increasing your risk for cancer. Almost everyone that doesn't already supplement with a vitamin D tablet or a general multivitamin regularly, is going to be low on Vitamin D, almost all the time - it only gets more noticeable during winter when even further reduced exposure to the sun drops your levels even lower. One way that I've increased the amount of water I drink is water flavoring (or as some stores like to call it - "water enhancers" which like come on. Let's not beat around the bush here they're all essentially glorified kool aid, stop trying to make it sound better - it's just flavoring). This maybe a little bit of a money sink than just getting one nice water bottle (which I would still recommend either way), but for me it's worth it. I'd say find a cheap one or two with a flavor you like and use them for a while. I really like Crystal light liquid drops, strawberry lemonade in particular. I've found that using this increases the amount of water I drink without me even trying because it's just so tasty, I keep wanting some anytime I'm the slightest bit thirsty. This is a good alternative if you like soda or any other sugary drinks because the packets and drops are going to be less expensive than buying so many sodas/juices/etc. and most of them are tasty while being sugar free. If you want to reduce the cost/amount you use, I've found it helps to do the flavored water for only half of my intake. So basically I force myself to drink a full glass of plain water then reward myself with a glass of fully flavored water.
@@Sara-wv3ms No problem. Keep in mind that I needed a machine since mine is so severe, but I have no way of knowing if yours is as severe. So, please keep thinking about seeing a doctor if and when you can. It's possible a machine is one of many options or something you would actually seriously need. Not to mention these are things that would help with obstructive sleep apnea (obstructive meaning something is blocking airflow). There are actually some (slightly less common) cases of sleep apnea caused by the brain failing to send proper signals to the respiratory system during deep sleep. If it's a neurological issue like that then it's possible that nothing besides seeing a doctor will help. That aside there are some things that you can do to make it better (if it's an obstruction issue). A lot of this is stuff I was directly told by my own doctor, and sometimes doctors will even prescribe them but this is a quick rundown of stuff you can try without NEEDING to see a doctor, first. One thing that's always going to be recommended is staying or getting in shape - the more extra weight you're carrying around, the more severe sleep apnea will be. I don't know anything about you, obviously, but if you do have extra weight try to get into a bit better shape if you can lose weight safely. Also, quit or avoid anything that either causes direct damage to your lungs or irritates the respiratory system (e.g. smoking) or things that would further relax your muscles (e.g. alcohol). Now some of this probably doesn't apply for a child but something like having a smoker in the house either stop smoking or go smoke outside could help because second-hand smoking is a thing. I'm pretty sure I had a lot of breathing and allergy problems as a kid at least partly due to the irritation caused by my parental figures who were all smokers for a long time. Most of the time sleep apnea is caused by muscles in the back of your throat relaxing and blocking off your airway. Those muscles are most likely to obstruct if you're laying down on your back. Some people have actually been able to get relief just by changing the position they sleep in. Sleeping on your side is what's usually recommended as when that muscle relaxes, it's not going to fall to the back of your throat and block air. Failing all of that, here's where we're gonna get into stuff that might still cost some money. Though, notably, these might be less expensive than seeing a doctor and so I think these are good things to think about if you're really trying to avoid the doctor. But also keep in mind that if these things don't help, they might just be an extra thing you bought, adding to your expenses. So, you'll just need to weigh risks/costs on your own. A humidifier - similar to smoking, really dry air can cause irritation and make breathing more difficult. Adding moisture back into the air in some way will often help open your airways which can make stuff like sleep apnea less severe. There are ways you can help with the humidity in your home without buying a humidifier but consider those with caution as some of those require you to be careful and attentive otherwise they can be dangerous. (e.g. I've seen suggestions of keeping a big pot of water on the stove over low heat. This would cause steam to rise which would add humidity to the air. However, the obvious risk here is something happening with the stove. If you leave the pot on the heat after all the water has boiled away, it could damage the pot and make it dangerous to handle. Plus if you have small children or pets that can get up on the counters there's the obvious risk of someone touching a totally unattended pot of hot water or knocking it over which might seriously hurt someone.) There are also tongue stabilizers, mandibular advancement, and similar devices. These try to keep the jaw and/or tongue in a certain place with the hopes that it will prevent issues when mouth and throat muscles try to relax when you fall asleep. But these are very hit and miss. Some people (usually milder cases) find them helpful, a lot of people don't. Plus, they might not even be an option. If there's some other device in your mouth it can make these more difficult to use (things like retainers and braces, etc). And they can't be used at all by someone who has to use dentures or is otherwise missing a significant number of teeth because a lot of the devices rely on anchoring to the jaw via the teeth. I'd say take some time and consider issues you know you can fix then try a few other things and if you're still not getting better sleep then start thinking about the doctor. Just keep in mind the longer you go without relief the worse you will feel and if it's severe enough to seriously affect blood oxygen level, that's more and more brain damage you're enduring from lack of oxygen and lack of sleep. Once you find what works though, you will feel so much better and you will begin to recover and heal any damage.
I feel awakened everytime I listen to this guy he’s so inspiring and nice to look at . I’m saying it as compliment to him not being fresh by no means .
No worries we all have been in there... if you are in your 20's try to do as much new activities as you can, that is the best way to find or figure it out what you like
Its been 3 months i was in a village living on a farm. I use to eat all organic food plant diet fish from our pond eaggs from our raised chickens and lamb meat some times i use to go to sleep early in the eveing maybe by 8pm max i use to wake at 5pm everyday without any alarm & full of energy once i woke i never wanted to go back to sleep again i felt amazing whole day i use to work on the fields everyday with my grandfather go to fishing eat fruits directly from the plants it was so amazing. when i came back from village it was still continure for a month i would eat early and sleep early and wake up early with energy but soon it started fadding i bacame too lazy so lazy that i have to think 100k time to write this comment but thought this might help other people. go live on a farm in some village life is great in villages i am soon going back and not coming back to city again ever
Yeah - That way of living is what we were designed for. This race and chase for the best car, the most money, the highest celebrity that we've got caught up in is actually insanity - its just so widespread that is appears to us as normal.
What really helped me was realising that I truly am a morning person. I used to wake up at 9 and sleep at 11 but I was constantly tired in the evening. I shifted to waking up at 6 and sleeping in at 9, which helped me a lot!
So what u need is 1. Proper sleep, try wake up nayurally 2. Sun light exposure 3. Walk for 20 minutes (or any exercise) 4. Dont drink caffeine/coffee 6 hours before sleep 5. Drink enough/more water
Step 1: Quit school/ your job Step 2: sleep Step 3 : If still tired reapeat step two till achieved energized state has been met. Step 4: get a new job/ school Step 5: repeat till experation date
This is very very obviously yet so grossly overseen because being a 'Zombie' is soo socially acceptable now. 'Im tired, stayed up all night watching .....' 'went out like night and didnt return till 5am' ....
I recently started drinking water instead of soft drinks an coffee and I have to say, after only one week, i'm feeling much better. Planning to start exercising too, because i'm pretty out of shape. The sleep and sunlight points are hard for me, because I work full time night shifts, but even without these you can see good results by following the other points in this video.
Okay, I was actually in the reverse cycle then.. I was bored of drinking the same water, so went for soft drinks ... 7up/sprite/mountain dew seemed a bit fine with all that extra drunk-like dose... it all felt fulfilling. However, I've to say coca cola was the worst among them all that very much affected the internal me with the intense sugar, somehow couldn't get along with my teeths and other internal organs it passed through - it was disastrous. Back to the clean water now I guess *thinks and appreciates nature*
The previous jokes ssssucked, but the he went like serious serious serious and came to the mongols part....I laughed so hard that I couldn’t follow the video any more. On top of that, that’s exactly what people described: they were sleeping or living their regular medieval lives when suddenly it was shred to pieces by the mongols or the huns invading their village. LMFAO!
Thomas talks about productivity but I’ve just realized that his videos are addictive, I mean he mastered the content he is delivering to a point that he speaks like a machine
I definitely have to second the hydration point, because I've noticed my sleep quality go down when I'm dehydrated, and I wake up with a terrible headache. To add on, waking up early-ish (8am at the latest) is also important for me to start my day with productive momentum. If I let myself stay up too late the night prior and wake up at 9 or 10, I'm way more lethargic and likely to stay in bed periodically napping.
I too have noticed my whole day gets "ruined" when I wake up later than 8, even when I haven't planed a ton of things to do in the morning. Even my mood is better when I get up earlier. (That _could_ be just the satisfaction of getting up early, but I think there's more to it.)
One thing I do to help with the hydration matter is by drinking a glass of water or two a few hours before I go to bed. That way I can use the restroom and wake up without headaches and facial bloating.
lol @ you considering 8am early. I would kill for a day like that, but working, working out, and going to school doesn't let me. I'm up at 5:30 everyday
here for the milk tea I figured there was something more to what you were saying lol. I was wondering who the hell can wake up at 8:00 everyday and have any kind of responsibilities. Sleeping in definitely is a luxury lol
Wow. Wow. Wow! I have been a sleep technologist for over 13 years and heavily study sleep medicine. All of what you said is correct. I wish I could speak this fast to my patients. Heck, I’m sure the docs would appreciate you speaking this fast during their visit as well (I’m sure the elderly would get mad...but). You are on key! Impressive! One MAJOR device is that you should own a light therapy box of 10Lux. I wake and turn it on next to my bedside for about 15 minutes as it helps set your circadian rhythm (during that time, I’ll write in my gratitude journal). Stay away from all those APPs before bedtime as it ruins your melatonin production. DO NOT use any kind of noise when you go to sleep - I kid you not, it “fragments” your sleep and will kick you out of a stage of sleep, sometimes ultimately prolonging your path to REM period. I see this all the time, no matter how relaxing your music is. I watch brain waves at night for a living and I believe I’ve seen it all - take EVERY device out of your room. Read “Sleep Smarter” - very insightful. One part is that i don’t agree on - not all people who have sleep apnea are obese/overweight. Many athletic persons and thin person have sleep apnea - its just your airway physiology. Keep up the good work! You should go into sleep medicine! You’d be an amazing, motivating doctor for sure! Aloha!
NEW VIDEO RECOMMENDATION: Please make a video about night owls, what time can we feel more energetic, more rested and just ready for 8 hours of work? What time should we workout or something, llke schedule or so. I'll be having night shift schedule for work and I don't know what time should I start for a more productive day. I realized that I tend to feel sleepy at around 4:00 PM and around 11;00 PM. Please give some tips on how to stay energetic for nighshifters.
Hey Raya. Have you read a book called Why We Sleep ? It talks about all things sleep and I would be happy to help you with this no problem at all! Do you use Instagram?
Coffee doesn't work on me. I can go to sleep right after having a cup of coffee , which is quite frustrating because I only drink coffee close to my exams so that i can stay up and study but NO i fall a sleep right away.
Jessica, this happens to me too, even at 10am break. Then i was told it's the lactate in the milk. So i come over all sleepy, but later the caffeine kicks in. It should take from 20 mins to 1 hour to get the hit from your stomach absorbed into the bloodstream and back up into your brain. But yeah exam time is always emergency living for 2 hellish weeks.
That happens to me too lol i can drink coffee right before bed, because it doesn't effect me what-so-ever when it comes to making me feel more awake, or energetic at all! So Usually I just don't even bother with it!
that's a VERY good point!! we all KNOW about all these good habits... but don't do them... I can't quit caffeine tomorrow. But starting with drinking more water IS a big step! Thank you Thomas!
@@veliana7958 I only drank water after I never did drink juice sometimes but not too often. Like rarely I would drink juice after brushing my teeth. :) Thank you for telling me. It kinda sucks when you eat after brushing your teeth because the food tastes weird.
Lack of sleep for the past decade has slowly etched away at my physical and mental health. I have a diabetic child, so I find myself needing to wake up at 2-3am to do blood sugar checks. But, we are currently waiting on shipment of an insulin pump and CGM. I'm hoping that getting these will not only help my daughter get her A1C down, but also give me the opportunity to sleep peacefully. I am so tired. And right now it's only 6:52AM. I just feel like the last ten years have been a blur. I'm tired of "living" this way. I am also going to take some of the advice in these videos.
I have the same thing drinking water, sometimes even with tea, but instead of drinking water whole day you should eat foods with higher water content. the water you drink from bottle usually comes out just as fast and takes nutrients and electrolytes with it, but the water you get from food will not. :)
Thomas Frank you also need to consider the age factor when talking about body's ability to produce vitamin D from sunlight. a 70-year-old makes 4 times less vitamin D from sunlight than a 20-year-old. Vitamin D is also fat soluble, meaning large amount of body fat causes less vitamin D to be available in blood stream. Universal guidelines are good, but I personally think that these crucial factors should be mentioned more often.
Ounouh true not only age but ethic groups or climite is important too. But I think the point is just making an informational video without getting in too much details.
Rico Uk google "Vitamin D - FoundMyFitness" for an awesome info graphic about the matter. The info is from an actual researcher and PhD who deals with the matter in laboratory environment. Check Dr. Rhonda Patrick for more if you are interested. I am no way or form linked with Dr. Patrick or the site (info graphic) I recommended you to check. I have just found her information interesting and share it to those who ask. You can form your own opinion if to believe her or not :)
Being in front of a computer all day is tiring and I find it frustrating because I feel that I shouldn't be tired but the lack of physical activity is precisely what makes me tired. I do go to the gym three times a week and do some fitness boxing at home but I should be outside more (although we get a lot of rain where I am). I do try and stretch my legs at work and go outside even if no-one else appears to which is strange because we're in a nice spot; sheep field on one side, woods on the other. And I do a lot of walking and exploring on holiday and I always feel better and much less tired.
You can actually google _"get shit together app"_ and will get a whole page of results with articles that are lists of apps to achieve just that, haha.
To wake up naturally: switching one of my fan lightbulbs for a smart one has changed everything for me. Mine comes with the ability to control in on my phone so I set it to slowly fade in for 30 minutes. I set my phone alarm for 10 minutes later as a backup. I have to wake up before good enough lighting makes into my apartment so I have found this is amazing. It doesn’t work unless I go to bed at a reasonable time though. It will still wake me up but I feel horrible… it was the best $20 I have ever spent!
After watching 3 of your sleep related videos I will reply to them here. So, fun fact... most people don't remember essential and non essential amino acids which several MUST be ingested. Several of them is used in organs to convert into something else including energy and when you are drained of this you feel drained. Read up on them and what your body desperately needs, I do capsules but diet is the best way to go of course. Magnesium, same thing. Most don't get enough. You use calcium to tense a muscle and magnesium to relax it (including your heart, watch out for heart cramps/heart attacks) so you increase feeling tense and thus can't relax to sleep. You touched the subject on water but you need a salt water balance so make sure you get salt. Salt deficiency can cause headaches as much as water deficiencies can. Next thing, and here is something I very recently figured out. As you know, when we sleep our bodies create a substance (hormone? Chemical?) that makes us paralyzed to not live out or dreams and stay still. So when we wake up this is still strongly in our muscles which is quite unmotivating to move. Your joints are stiff, your muscles are stiff, you might feel pain and the second you wake up you decide that it is another sucky day. After that you don't want to move as instinct but the only way to get this thoroughly out of your muscles is to flush it by pumping your blood flow around. So when you wake up, jump up and down a couple of times, jumping jacks, shake your arms out, twist your torso, wiggle your ankles and toes... whatever feels simple enough to shake off that feeling. Your morning will suck less. And this comes from someone with chronic fatigue syndrome and fibromyalgia - amino acids, magnesium, shake it off, water and cinnamon capsules have lowered my chronic fatigue significantly AND I never have muscle cramps or restless legs syndrome anymore.
Except half the people that say they are depressed aren't depressed, they simply be lazy and fall into bad habits, then wonder why they're sad and claim depression.
when i m in College my friends like hey you okay seems you are very depressed but actually im not .... sometimes i feel awkward to make eye contact ....mehhh dats so embreesss
I agree with your intro statement that the only difference between successful people and us is they have high energy levels to perform their tasks and for their goal!
Been battling with fatigue very very badly for the last 8 months. Struggling with a mental illness and trial and error on medications is taking a toll. Feeling very hopeless. Thank you for this video.
I'm sorry you're going through such a hard time. Are the meds themselves making you tired? I'm not surprised you feel hopeless, but I hope it gets resolved soon.
Had thyroid levels checked, its been up and down but never down enough to be put on medication for so they say. In the last few weeks my dr is convinced its to do with my brain and the ocd ruminating it does. Id give so much to have a normal brain, i know people have it worse out there but man life has been tough
I was the same way after I moved to Washington. I got my Thyroid checked twice. Finally went to see a psychologist and started my meds again, but made me even more depressed. Then decided to take vitamin D again, when I was searching for a good one, one reviewer said take it with Magnesium. On my 2nd day ( it was sooooo gloomy normally I wouldn’t even be able to get up, but nope. It felt like I was in Hawaii 😁 I haven’t been going to therapy for months now. It may or may not work for you, but it’s worth a try?
Tom I’ve been having the worst fatigue I’ve ever had in my 25 years. I kid you not I thought I was dying. So I went to the doctor and they did all this blood work and checked my iron, thyroid and vitamin d levels just to name a few. Turns out I was dangerously low in vitamin d because I hate the sun ( I live in California and I hate sweating haha). But also because I’m always either in a classroom or at work, never truly outside. I’m hoping these tips will help me :)
Sleep cycle is a reminder for me. I was waiting for alarm to get me up, but now I try getting up before alarm whenever I naturally wake up. Feeling a winning feeling!
I don't know who you are but I'm a heterosexual male and I also look into his eyes. To be completely honest I find him rather handsome. If I were into guys I would probably have had a printed picture of him on my wall or something. :P
NellySa Hernandez For me it's the opposite, I talk about an idea/topic (usually specific) with my friends and when I come home RUclips recomends me a video on the exact topic...sometimes I wonder if my phone listens to me lol
Taking a shower right after waking up and dressing nice also helps, because it makes you feel better about yourself, improves your self esteem, reduces stress and/or the chances of getting depressed.
I have Fibromyalgia and CFS, so I just wanna say thank you for mentioning these and not in a "you know, if they're even real," kind of way. I was 12 when diagnosed, a cheerleader with all As and Bs, wanting to be a third generation doctor. It's not just a willpower problem; there's something else going on. But I'm going through a hard time and if any of these ideas could help I wanted to try them. I definitely don't get outside enough (light sensitive migraines) so I may look into more Vitamin D. Also I can't wait to see the napping video! So many people have a few bad experiences and just swear them off for life. "I woke up soooo groggy I never should have napped!" And I always think, "You did it wrong. You woke up at an inopportune moment. You need to learn your ideal window!" So I'm glad that more people may make use of them. And... Just, thanks for not overlooking or dismissing some of the conditions that can cause disturbing level of chronic tiredness.
AmaraJordan i have fibromyalgia and cfs too... because i had no vitamin D left. I got all these diseases just because of lacking vitamins. I feel you on the hard part. Its a struggle every day!
I also have CFS & Lyme Disease what helps me tremendously i eat or drink 1 pure vegetable dish or drink daily cut down sugar, dairy, processed foods by alot instead eat grass feed meat, wild caught fish drink lots of water, good sleep and last but most important golden seal as needed 3 times a week every two to three weeks depends on you give it a few days u will feel back to a bit normal hope this helps its a tuff fight
Learn how to build strong habits that actually stick - take my FREE habit-building course: collegeinfogeek.com/go/habit-course/ (this is an affiliate link, so using it also supports my channel 😀 )
Thomas Frank Why are you writing this now? You are a little late xD
I agree
Good video, however, you talk soo fast. Need to slow down your talking, etc.😊
@Smugdingdong e
@@sergius8495 opppop
I tried to wake up naturally, I'm now unemployed
Work from home jobs are the cure only way to get that kind of sleep
SpazTheGamer Go to bed super early and set an emergency alarm (just in case), you should be waking up several hours before if you’re doing it naturally which will give you the ability to do so
@@garbagetrucklover4306 True. It took me 2 years of working from home to finally say screw it and ditch the melatonin and alarm clock in favor of letting my body return to its natural sleep cycle. Granted, I still haven't figured out what that actually is yet... :-) It's apparently a different time every night.
😂
Haha ☺
1) get enough sleep; respect your body’s sleep cycles
2) get into sunlight for a lil bit each day
3) some type of exercise each day
4)use coffee sparingly
5) drink more water
**Bonus Protips**
6) Go to sleep and wake up at the same time as part of a daily health routine. Sleep is not a debt you accrue, so bouncing back into a routine is the best cure for over/undersleeping
7) It's okay to take one 20 minute nap a day if you're feeling tired, but any longer than that and you'll just get more tired
Nofap
hey, i don't know if there is like something of these things i am doing wrong. and if you was constantly tired all the time and you got it solved, could you please help me? I don't get much sleep but it is enough, i have a dog so i walk everyday out in the sun, i exercise, i dont drink coffee, and i drink a lot of water. i even try to not fap much.
@@calleschoffelmeer2765
Need to reduce stress and negativity. Try meditation and aerobic exercises.
@@sagartuwar6080 ok!
This is why RUclips is the most valuable form of social media
futuredeath kill me
Why? This specific video is common sense
Ryan A then why did you watch the video if you knew this “common sense”
Wow, what a comment !
According to Wikipedia, RUclips is actually the only one of five major social media platforms with a net positive effect. Twitter is second, Instagram last.
"All roads lead to Skillshare" - Socrates
Lol
Seems so 2020
Or Brilliant
🤣🤣🤣🤣
Hahaha
Friend: how lazy r u
Me: I'll tell u that later
chinmay pathak omg 😂😂😂😂
If you actually were, you would have been too lazy to answer
Clever 😂
😂
Nailed it
*Skip to **9:30** If you're short on time and need a quick summary of the whole video :)*
Thank you!
Mah man.
Muhsin bless you
I'm not short on time but I am lazy
Muhsin lov u man
1. Eat healthy (if it grows, you can eat it. A plate should be half - 2/3rds plants and vegetables, the rest proteins and healthy fats, minimal artificial grains).
2. Exercise at minimum 3 times a week (strength and cardio in between). (if gyms and running etc don't work, try alternatives like yoga).
3. Drink water, some non-caffienated teas too. Nothing else.
4. Supplement Vit D, B6 (and B12) and possibly magnesium, usually don't need anything else if you have a good, varied healthy diet. Most people are deficient in these.
5. Avoid any and all stimulants, even caffiene. There's always a payback mechanism.
6. Work on stress, meditate, try to get into any form of nature as often as possible.
7. Cold showers (horrible, but incredibly effective).
8. No screens at least an hour before bed.
9. If slave bound to a desk job, walk every 20-50 minutes around your office. Anybody has an issue, say its medically ordered or something.
10. Stop excessive information overload on the Internet. Don't live your life via social media and constant web/reddit/youtube/Instagram browsing. It exhausts you.
11. Look into medical conditions, arrhythmias, anemia, diabetes etc.
Hope that helps folks.
Thank you!
Very good info.. Thanks for taking the time
Thank you!!!👏👏👏👏👏👏😝
Beans and peanuts and cashews and so forth are proteins and plants. So you can live being a vegan. You just have to take a multivitamin to get the b-12 you need.
@@jilldurham5498 some people work beautifully on a pure plant based diet. Some don't. Some work better on others (keto, med etc). Find what works for you. Invest the time. Also be careful of b12 in most multivits, they take the cyanobalamin form rather than Methylcobalamin. Invest in a good quality specific b12 supplement. Multivits did nothing for me personally.
Am I the only person who coffee doesn’t make anyyy difference in their energy level
Are you using real coffee or instant coffee?
Your unique
it gives me energy for about a good 2 minutes then disappears
Coffee makes me sleepy 😥
Coffee makes me headache and nausea lmao
1. Don't be a night shift worker.
2. Don't be a night shift worker.
3. Don't be a night shift worker.
Yep, okay! Got it!
Faerielight but it pays so well
I actually do better working night shift. I sleep when I’m tired and wake up when I’m done sleeping. I eat when I’m hungry and not by a prescribed schedule (breakfast lunch dinner).
@@dustinpomeroy8817 for where I work it's the same wages as day shift
@@mishamarx6997 Maybe I'm just not as much a night person as I thought. Regardless of how much I sleep I still feel tired when I've slept during the day. And I tend to not eat enough on the nights where I'm working.
Faerielight that sucks
But bed feels so good
However life feels so much better
Marcus Aurelius, Meditations: book 5, no. 1.
Here is your answer.
classic Orson
Combined with lucid dream, it is just perfect
SuperiorSeven what if you also got a woman in your bed with you?
I’m such a tired person I skipped through this video because I’m too tired to watch 12 minutes of talking.
lol yes. not good for us who have a short attention span.
Uh
@Salty This guy is already speaking at 2x by standard.
You're more likely just adapted to youtube. I'm always skeptic when I see a video, by someone with a lot of subscribers ( because most likely, it means they are uploading regularly) and that the video is 10min +. Most of the 10min + videos are just dragged out topics so the creator can put more ads in the video...
LMAO
He forgot rule #6: Don't go on a RUclips spiral after midnight. I'll, uh... I'll show myself out.
If only someone told me that before I started dumping thousands of hours into youtube...
@@overdosingontomatoes8619 Same .. i literally can't sleep until i watch a bunch of videos , it's a bad addiction !!!
or tiktok the for you page just sucks you in
@@Ender_boo do what I did and just delete it 😂
Whenever I feel an app sucks me in, I immediately delete it (well, except RUclips) 🤷♀️
this sounds basic and obvious, but drinking more water really helps with tiredness.
Yeah it really helps. But keep forgetting to drink water.
Yep and I'm so bad at drinking enough water during the day. Like he said if I forget my water bottle then I'll not be drinking hardly anything
Love it when you cover topics that are not just limited to studying, but are also geared towards improving our health and well-being. Thanks Thomas!
Glad you enjoy these kinds of topics - there are a lot more I want to cover :)
Thomas Frank I don't know why but I wish I could see you without beard. Ps great video, thanks :)
Well, now that we're on the topic of health, how about making a video about overcoming depression and/or anxiety while in college? You'd be surprised how much of your subscribers would love to see a video about that.
Joey Rodriguez I just came in to comment that😂😂😂 but I feel like itd be best addressed by someone whos been through depression cause I know Ill be disspointed if its the usual 'go to the counsellor' 'go to the doctors'... 🤷 whether thomas has or not...we really dont know🤔
Kelly Lee, true. Sometimes the counsellors aren't the best option. And the best advice would be from someone who has been through depression and anxiety. I guess our question for Thomas Frank is: Have you ever experienced depression during a semester? And if you have how did you overcome it?
1. Get enough sleep
2. Get enough excercise
3. Get sunlight
4. Use coffee sparingly
5. Drink enough water
Eliran Assaraf thnks
Thomas: set ur alarm clock when you naturally wake up
Me: *wakes up at 2pm naturally*
Because that's the schedule you put your body on. Good news, you can change it.
@Just James when do you go sleep?
True.
@@krane15 that's not necessarily true. About 10% of people have a natural circadian rhythm that will revert to going to sleep in the morning and waking up in the afternoon/evening when allowed to revert to their natural rhythm. It's believed to be an adaptation left over from a time when a "night watch" was necessary for the survival of the human race.
@@eclowe6594 Humans are genetically diurnal. But it is possible for some of us to adapt to a nocturnal lifestyle due to our artificially lighted environment. I worked the graveyard shift for 6 years and adapted quite readily to a nighttime schedule. Don't think I'd ever want to go back to that long-term, but I know it is possible. I did have to blackout my bedroom however.
I found it ! Im tired because its 2:14 in the morning and Im watching youtube.😆
pffff i should get 8-10 hours of sleep that graph sayed but i go to bed at like 3am and i have school at 8.15am so.....
Creepy af, now 2:26 but the vid is 12 min...
4'21* :p
wtf same
Reading this comment at 2:13 ... :| welp, better get to sleep.
You know what make me tired. Procrastination, anxiety, and perfectionism
Maffaz Jub Jub Your Comment is as good as the video ❤️ Thanks a lot !!!
Maffaz Jub Jub your words are straight upto the point to help people in need to easily start executing their desired actions !! Make your own channel ( if you are willing to) and it will sure be a hit !!
Maffaz Jub Jub i needed to read your comment. No one I've known has ever confronted procrastination and perfectionism the way you have. Thank you.
Maffaz Jub Jub procastination and perfectionism are not the opposite, actually one leads to the other.
so if you are given a task and you give it your all, do the best you can, do more than is actually ask, basically you make it perfectly, so you are a perfectionist?!?!?!?! yes i think you are
So if you can do tasks perfectly but also procrastinate for when you do that task perfectly, you can be both?
Like be a perfectionist at work and a procrastinist(?) off work?
Hm, idk, is that not possible?
Shit, I'm too tired to watch this now. I'll watch it later.
It's late at night and i should be in bed. I'll watch this one more video
angry hermit same here loll
I skipped though it
gsp1995 hahahaha
I do hope you actually watched the video
Anyone else here because of the Covid-19, keeping you home all day therefore making you feel tired?
Yea me bro
Yes me too try going for walks
Me too brother
For first 2 month I was good but right now I wanna stick to my bed and watch entertainment on my phone, I don't even want to turn on my pc
same bro, I'm feeling so tired all the time :/
me: why am I always so tired?
also me: *stays up til 7am, eats irregularly, minimal exercise*
Same same
me
I pulled an all nighter for 3 nights in a row and im still not tired... xd
I feel you
also me : I just don't get it !!
Being excited, obviously, brings my energy level up too. So I guess another good tip would be: try to do what you’re excited about more often.
Mila Maximova I’m excited to sleep
Mila Maximova that’s a great tip!
that was pretty good , thankyou . But when you're just empty inside you can't tell what is more boring than the other
BEST ADVICE EVER!!!!....
Nothing excites me anymore. I need sleep 🛌
It usually takes me longer to get these done, but here's the full companion article for this video just one day after the publish date! collegeinfogeek.com/stop-feeling-tired/
Thomas Frank there's no info for 18-25 years old. I am 20 so I sleep as much as I want ♡ thank you
Thanks for pointing that out! Got it fixed :)
Thomas Frank awesome vid, receptors DOWN regulate not up when exposed to repeated stimuli...that is why you need more to get the same buzz.
Great video! I recommend the ios app Sleep Cycle Alarm Clock or a similar app. It helps me wake up at a time my body naturally finishes its sleep cycle
You're right in that the difference is in the energy level. In the high energy zone anyone can turn into unstoppable force and _'make it'_ wherever they take it.
The movement is helpful but secondary to breath. The breath delivers oxygen into your body, movement helps to distribute it throughout better than stillness _(althought there are breathing techniques that can achieve even greater effects on its own)_ . When body is getting more oxygenated it starts to shift from acidic to alkaline. Which has profound effects on one's physiology and psychology. Or yoga, in other words.
Also, thanks for making the video and sharing it.
1.Sunlight-exposure
2.Exercise
3.20min-walk
4.Vitamin-D
5.Caffeine[Tea]
6.Hydration[water-intake]
We need to hear truths. Thomas will always be Frank to us.
Vinicius Albuquerque
👏👏👏👏 pun game on point.
You clever guy!
Nice one.
Im tired because im on youtube at 2AM...
Nafedogg Go to bed and dream about something nice!
,😨
why u ain't named Natedogg?
...watching a video that tells you to get more sleep
same here :/
(oh wait, I also have an exam tomorrow, nice...) :c
Nafedogg bro stop
I drink a lot of water, I sleep enough, I train, I take Vitamine D... I'm still tired every day 😂
SoSuperior same 😩
Big relate
You may want to have your thyroid levels checked (simple blood test). Hypothyroidism is a possible cause of fatigue.
Low testosterone levels in men also can cause this.
Eliminate sugar from your diet,you will see a difference.
Pro tip: *Reduce screen time.*
This
This
you forgot to mention to stop being depressed
Ain't that the truth. Hope you're doing okay. :)
Dang 🥺
@@CassieWinter You are extraordinarily sweet. I wish you were my friend!
Easy way to find if you're depressed.. you having a coffee crave / you have heavy eyes
Well i know one Way to deal with the tiredness, but it's a permanent solution that you can't repeat and you have to be extremely depressed in order to do it
ive had sleeping problems before. Best solution isnt to go to bed early, its to wake up early and THEN go to bed early. You cant just force yourself to go to sleep if youre not tired
Eric Bradley Facts!
*Points to head* this man has been getting his brain rest!
Ian Wildon Main reasons for being tired is either not getting enough sleep or a good quality of sleep like you can get a full 8 hours but if it’s not of good quality like you wake up a lot then gonna be tired and also getting too much sleep can make you tired. The best is 7 n half of good quality sleep
Ian Wildon I mean that could make sense but I don’t see the cycle of the moon affecting someone’s sleep unless they’re sleeping outside. It could be certain foods you’re eating or not eating and also could be caffeine content or certain medications. Should look into getting a FitBit and tracking your sleep cycles they’re really accurate
I've tried this but it doesn't help, even if I wake up early as hell I may end up sleeping that night like 2 hrs or nothing at all because of insomnia :'( doesn't matter how sleepy or tired I am, and sunlight doesn't help either, makes me more sleepy lol
I cant go outside because
T H E S U N I S A D E A D L Y L A Z E R
ParaXposeR frrrrr
Not anymore there’s a blanket
13000 years ago the Sun was farthest from Earth, now it is the closest (global warming yay), 13000 years from now it will be get the farthest again.
Bill wurtz
If you live in Scotland the sun is a myth I’ve never seen it
Can't believe how Vitamin D kicked in, feeling like having 50% more energy all the time. Thank you man!
I feel so tired that i was barely able to completely watch the video
Anurag Shinde I'm so tired that I didn't watch the video, I just eared it with my eyes closed
Romina Cruz lol well u were obviously awake enough to read and reply to a comment
I was so tired that I couldn't watch the video Instead I tried to get the message of the video in comment section.
prabhakar singh start it at 9:30
gijobarts thanks.☺️
the education system should take notes
School system: *_NO_*
Get back in the classroom! You can't break away from the status quo or the economy would fail.
(IM BEING SARCASTIC)
please!
I am a teacher. We know. Sometimes we have to prescribe children outdoor play time as their parents keep them from extra curricular lesson to extra curriculum lesson and they can’t even step outside
Thomas:"These habits might be simple but ask yourself how many of them are you doing per day?"
Me: *Looks at Thomas. Looks at coffee cup in my hand at 1 a.m. Looks back at Thomas. Smiles* :)
This is short and comprehensive. I must share this with my teen kids. I especially like that you back them up with academic work/ research evidences. Only one thing I would add, I have reaction to tannin and could get almost fainted from black tea on an empty stomach or sometimes even green tea. Safer teas would be anything from flowers not leaves, and they are also tasty, some even help with sleeping.
Nice quote at the end. Another unsourced quote I like is "don't resist growing old, some people never get the chance"
as a medical student , it is recommended to have sun exposure in the first hours from sunrise and the hours before sunset to get calcifirol in you skin to be converted into vit d not the peak hours of sun :)
Mighty Vehicles how about people who have to wake up at 5am and the sky is still dark by the time?
As a chef student, cheese taste good.
I am physician and it's any sunlight that's required... morning and evening night is only for circadian rhythm
Waqar Ali aren't vitamin d3 supplements enough if someone is not allowed to go in the sun due to certain medications?
Pakeezah if kidneys are functioning normal (as per creatinine levels), then there is no problem with vit d supplements for home bound pts
1. Go to sleep early
2. Go to the gym
3. Eat healthy
SAMURAI JACK part of going to the gym
I hate comments like these
Lol bull fucking shit
Cesar why? Lol you want everything spelled out for you ?
Alessandro Pasquini works for me
I know this is an old video but I still want to add a couple of thoughts to this. First, I want to make my own PSA about Sleep Apnea. If you're using all sorts of good sleep hygiene and healthy habits related to hydration, sleep, nutrition and caffeine intake amount and timing, but you're still waking up from a full night's rest and feeling miserable - please consider talking to your doctor about it/trying to get in to see a sleep specialist. It's also possible to tell even if you're habits aren't perfectly healthy, I just mention that because sometimes it's good to try and eliminate other possibilities before you go in to see a possibly pricey specialist. I figured out something was seriously wrong without having to fix my wonky sleep habits: along with fatigue, you might wake up with a headache and/or dry mouth in the mornings or if people sometimes comment that you snore or stop breathing when you sleep. I've had to talk to my mom when I got diagnosed because once I was aware of the thing, I recognized times when she would fall asleep, that not only would she snore but that I would hear and see her flat out stop breathing for almost a full minute sometimes. I figured out I had a problem due to some of these things but also a lot of people, including myself, have dreams specifically related to sleep apnea. Some people dream of drowning or dying, but it's not always that dramatic. My apnea dreams always involved situations where I need to tell someone something important, but I can't speak no matter what I do. So sometimes it's just weird stuff like that. I got put on a c-pap machine which has helped an incredible amount and now I know those are apnea dreams because I only ever get them if I fall asleep without wearing my mask.
TL;DR if you're having issues with sleeping and fatigue that good habits can't fix, see a doctor. Especially see a doctor before that if you wake up with headaches or dry mouth or you know or have been told by others that you snore.
Please, please, please - Sleep Apnea is a little more common I think than people realize and can be really serious - if it's bad enough, the lowered blood oxygen percentage from sleep apnea can actually start causing brain damage (WHICH CAN ACTUALLY BE RECOVERED OVER TIME ONCE YOU START TO RECEIVE TREATMENT - so try to see this tidbit of serious information as encouragement rather than something to freak out about.) When I finally got in for a sleep study they found I was having about 71 apnea events PER HOUR and as a result my blood oxygen levels were crashing down to the 70-80% range which is frighteningly low (ideally blood oxygen should never dip below 90%), but with my machine I have just 1-2 events per hour and I imagine that my oxygen levels reflect that improvement (I just don't know the exact number because I don't have a way to test it while I sleep).
Alright, that scariness aside - here's some of my tips. Always take a vitamin D supplement. It's really difficult to get as much of it as you need from sunlight alone without getting into the realm of skin damage and increasing your risk for cancer. Almost everyone that doesn't already supplement with a vitamin D tablet or a general multivitamin regularly, is going to be low on Vitamin D, almost all the time - it only gets more noticeable during winter when even further reduced exposure to the sun drops your levels even lower.
One way that I've increased the amount of water I drink is water flavoring (or as some stores like to call it - "water enhancers" which like come on. Let's not beat around the bush here they're all essentially glorified kool aid, stop trying to make it sound better - it's just flavoring). This maybe a little bit of a money sink than just getting one nice water bottle (which I would still recommend either way), but for me it's worth it. I'd say find a cheap one or two with a flavor you like and use them for a while. I really like Crystal light liquid drops, strawberry lemonade in particular. I've found that using this increases the amount of water I drink without me even trying because it's just so tasty, I keep wanting some anytime I'm the slightest bit thirsty. This is a good alternative if you like soda or any other sugary drinks because the packets and drops are going to be less expensive than buying so many sodas/juices/etc. and most of them are tasty while being sugar free. If you want to reduce the cost/amount you use, I've found it helps to do the flavored water for only half of my intake. So basically I force myself to drink a full glass of plain water then reward myself with a glass of fully flavored water.
@@Sara-wv3ms No problem. Keep in mind that I needed a machine since mine is so severe, but I have no way of knowing if yours is as severe. So, please keep thinking about seeing a doctor if and when you can. It's possible a machine is one of many options or something you would actually seriously need. Not to mention these are things that would help with obstructive sleep apnea (obstructive meaning something is blocking airflow). There are actually some (slightly less common) cases of sleep apnea caused by the brain failing to send proper signals to the respiratory system during deep sleep. If it's a neurological issue like that then it's possible that nothing besides seeing a doctor will help.
That aside there are some things that you can do to make it better (if it's an obstruction issue). A lot of this is stuff I was directly told by my own doctor, and sometimes doctors will even prescribe them but this is a quick rundown of stuff you can try without NEEDING to see a doctor, first.
One thing that's always going to be recommended is staying or getting in shape - the more extra weight you're carrying around, the more severe sleep apnea will be. I don't know anything about you, obviously, but if you do have extra weight try to get into a bit better shape if you can lose weight safely.
Also, quit or avoid anything that either causes direct damage to your lungs or irritates the respiratory system (e.g. smoking) or things that would further relax your muscles (e.g. alcohol). Now some of this probably doesn't apply for a child but something like having a smoker in the house either stop smoking or go smoke outside could help because second-hand smoking is a thing. I'm pretty sure I had a lot of breathing and allergy problems as a kid at least partly due to the irritation caused by my parental figures who were all smokers for a long time.
Most of the time sleep apnea is caused by muscles in the back of your throat relaxing and blocking off your airway. Those muscles are most likely to obstruct if you're laying down on your back. Some people have actually been able to get relief just by changing the position they sleep in. Sleeping on your side is what's usually recommended as when that muscle relaxes, it's not going to fall to the back of your throat and block air.
Failing all of that, here's where we're gonna get into stuff that might still cost some money. Though, notably, these might be less expensive than seeing a doctor and so I think these are good things to think about if you're really trying to avoid the doctor. But also keep in mind that if these things don't help, they might just be an extra thing you bought, adding to your expenses. So, you'll just need to weigh risks/costs on your own.
A humidifier - similar to smoking, really dry air can cause irritation and make breathing more difficult. Adding moisture back into the air in some way will often help open your airways which can make stuff like sleep apnea less severe. There are ways you can help with the humidity in your home without buying a humidifier but consider those with caution as some of those require you to be careful and attentive otherwise they can be dangerous. (e.g. I've seen suggestions of keeping a big pot of water on the stove over low heat. This would cause steam to rise which would add humidity to the air. However, the obvious risk here is something happening with the stove. If you leave the pot on the heat after all the water has boiled away, it could damage the pot and make it dangerous to handle. Plus if you have small children or pets that can get up on the counters there's the obvious risk of someone touching a totally unattended pot of hot water or knocking it over which might seriously hurt someone.)
There are also tongue stabilizers, mandibular advancement, and similar devices. These try to keep the jaw and/or tongue in a certain place with the hopes that it will prevent issues when mouth and throat muscles try to relax when you fall asleep. But these are very hit and miss. Some people (usually milder cases) find them helpful, a lot of people don't. Plus, they might not even be an option. If there's some other device in your mouth it can make these more difficult to use (things like retainers and braces, etc). And they can't be used at all by someone who has to use dentures or is otherwise missing a significant number of teeth because a lot of the devices rely on anchoring to the jaw via the teeth.
I'd say take some time and consider issues you know you can fix then try a few other things and if you're still not getting better sleep then start thinking about the doctor. Just keep in mind the longer you go without relief the worse you will feel and if it's severe enough to seriously affect blood oxygen level, that's more and more brain damage you're enduring from lack of oxygen and lack of sleep. Once you find what works though, you will feel so much better and you will begin to recover and heal any damage.
I am loving the humour in this channel nowadays, keep it up
Getting proper sleep is probably the easiest most important thing you can do to succeed in life, yet I fail to do it every single day...
Crawling out of my grave to watch this, thanks Thomas!
MusicJunkie 👏
Superb👌👍.
I feel awakened everytime I listen to this guy he’s so inspiring and nice to look at . I’m saying it as compliment to him not being fresh by no means .
U are such an underrated RUclipsr but u are one good person to help us live the days during school and social life
Thank you my man 🙏🏽
Jaymations He has close to a million subscribers. How is that underrated?
Diana Alksne cause he deserves way fucking more
I hate when every time something cool is going to happen in my dream my alarm goes off 😫😫😡😡
I don't have any motivation. I don't know what do with my life and have little interest in finding out. I'm not even trolling.
Fap, my friend...fap
No worries we all have been in there... if you are in your 20's try to do as much new activities as you can, that is the best way to find or figure it out what you like
Leinad Vargut try music! Different kinds every day. When you get the one you like, try discussing it with a friend, or even learn how to play.
Ask yourself first, do you truly want to change your lifestyle? How serious are you about it?
what do you do for a living?
I’ve been studying none stop, and didn’t realize I haven’t been going outside as much. Thanks
THAT SEGUE INTO SKILLSHARE WAS SO SMOOTH THOUGH
Clarin ikr 😂😂😂
For real
He’s a smooth guy 😗👌
It won't be a "segue" if it wasn't smooth 😎
Right?! If everyone did this, I'd actually watch the damn ad.
Its been 3 months i was in a village living on a farm. I use to eat all organic food plant diet fish from our pond eaggs from our raised chickens and lamb meat some times i use to go to sleep early in the eveing maybe by 8pm max i use to wake at 5pm everyday without any alarm & full of energy once i woke i never wanted to go back to sleep again i felt amazing whole day i use to work on the fields everyday with my grandfather go to fishing eat fruits directly from the plants it was so amazing. when i came back from village it was still continure for a month i would eat early and sleep early and wake up early with energy but soon it started fadding i bacame too lazy so lazy that i have to think 100k time to write this comment but thought this might help other people. go live on a farm in some village life is great in villages i am soon going back and not coming back to city again ever
Ya cause living on a farm is totally possible for me! lmao but it does sound like it was helpful! I wish you luck on your farm living, sir!
I wish...
It's very true.
Yeah - That way of living is what we were designed for. This race and chase for the best car, the most money, the highest celebrity that we've got caught up in is actually insanity - its just so widespread that is appears to us as normal.
who cares
What really helped me was realising that I truly am a morning person. I used to wake up at 9 and sleep at 11 but I was constantly tired in the evening. I shifted to waking up at 6 and sleeping in at 9, which helped me a lot!
A healthy lifestyle (healthy food, exercise, good sleep habits..) is important not to be tired!
That is a beautiful pair of eyes
milchholsteinlol yes 😭
milchholsteinlol that is a beautiful face overall
Nafoola decent lookin id say
milchholsteinlol gay
Ugh the thing I wanna do to him ...
So what u need is
1. Proper sleep, try wake up nayurally
2. Sun light exposure
3. Walk for 20 minutes (or any exercise)
4. Dont drink caffeine/coffee 6 hours before sleep
5. Drink enough/more water
Basically, dont work night shift
Step 1: Quit school/ your job
Step 2: sleep
Step 3 : If still tired reapeat step two till achieved energized state has been met.
Step 4: get a new job/ school
Step 5: repeat till experation date
This makes me more tired .
Nothing is more tiresome than conserving energy all day
Step 2: sleep, eat right, exercise.
I'll die on expiration date
You can oversleep and it hurts.
dude, i heard pharmacists and doctors and this is what actually made sense to you. Thank you so much.
This is very very obviously yet so grossly overseen because being a 'Zombie' is soo socially acceptable now. 'Im tired, stayed up all night watching .....' 'went out like night and didnt return till 5am' ....
Lily Lebowsky it is too easily accepted and people can’t figure out what to do about it.
shut up you fucking racist
Joel Miller fGgot
Tony Alba fucking racist homophobe. disgusting.
Joel Miller You creepy dishonored lettuce.
I recently started drinking water instead of soft drinks an coffee and I have to say, after only one week, i'm feeling much better.
Planning to start exercising too, because i'm pretty out of shape.
The sleep and sunlight points are hard for me, because I work full time night shifts, but even without these you can see good results by following the other points in this video.
Okay, I was actually in the reverse cycle then.. I was bored of drinking the same water, so went for soft drinks ... 7up/sprite/mountain dew seemed a bit fine with all that extra drunk-like dose... it all felt fulfilling. However, I've to say coca cola was the worst among them all that very much affected the internal me with the intense sugar, somehow couldn't get along with my teeths and other internal organs it passed through - it was disastrous. Back to the clean water now I guess *thinks and appreciates nature*
Waking up by Mongols.. I loled.
Loled again at the oh so serious shot of you being all profy with the tea XD
Ikr. coolcrashcourse reference
Welcome to modern Europe, when you're mostly woken up by gunfire, screaming or explosions
The previous jokes ssssucked, but the he went like serious serious serious and came to the mongols part....I laughed so hard that I couldn’t follow the video any more. On top of that, that’s exactly what people described: they were sleeping or living their regular medieval lives when suddenly it was shred to pieces by the mongols or the huns invading their village. LMFAO!
You talk so fast considering half the people watching this are half asleep...
Does that mean that a quarter of the viewers are completely asleep??🤔🤔🤔🤔
😂😂😂😂😴😴
PUHAHAHAHAA
@Lauren O'Neal Same. If he talked slower I might have bumped it up to 2x speed.
he knows hes got to get it out fast or we will be sleeping
what a great video. i am so surpirsed that this wasnt generic mom advice like go out n play.
Im watching this instead of sleeping
thanks for the 2 months free trial for skillshare! got it
Thomas talks about productivity but I’ve just realized that his videos are addictive, I mean he mastered the content he is delivering to a point that he speaks like a machine
That was the smoothest transition into a sponsor I've ever seen!
I was thinking that, it's well done!
I definitely have to second the hydration point, because I've noticed my sleep quality go down when I'm dehydrated, and I wake up with a terrible headache. To add on, waking up early-ish (8am at the latest) is also important for me to start my day with productive momentum. If I let myself stay up too late the night prior and wake up at 9 or 10, I'm way more lethargic and likely to stay in bed periodically napping.
I too have noticed my whole day gets "ruined" when I wake up later than 8, even when I haven't planed a ton of things to do in the morning. Even my mood is better when I get up earlier. (That _could_ be just the satisfaction of getting up early, but I think there's more to it.)
One thing I do to help with the hydration matter is by drinking a glass of water or two a few hours before I go to bed. That way I can use the restroom and wake up without headaches and facial bloating.
lol @ you considering 8am early. I would kill for a day like that, but working, working out, and going to school doesn't let me. I'm up at 5:30 everyday
lol i wish 8am was early! Wakeup time is 5.45am M-F for school, 8am is a weekend luxury since I'm usually kinda sleep deprived during the week
here for the milk tea I figured there was something more to what you were saying lol. I was wondering who the hell can wake up at 8:00 everyday and have any kind of responsibilities. Sleeping in definitely is a luxury lol
Wow. Wow. Wow! I have been a sleep technologist for over 13 years and heavily study sleep medicine. All of what you said is correct. I wish I could speak this fast to my patients. Heck, I’m sure the docs would appreciate you speaking this fast during their visit as well (I’m sure the elderly would get mad...but). You are on key! Impressive! One MAJOR device is that you should own a light therapy box of 10Lux. I wake and turn it on next to my bedside for about 15 minutes as it helps set your circadian rhythm (during that time, I’ll write in my gratitude journal). Stay away from all those APPs before bedtime as it ruins your melatonin production. DO NOT use any kind of noise when you go to sleep - I kid you not, it “fragments” your sleep and will kick you out of a stage of sleep, sometimes ultimately prolonging your path to REM period. I see this all the time, no matter how relaxing your music is. I watch brain waves at night for a living and I believe I’ve seen it all - take EVERY device out of your room. Read “Sleep Smarter” - very insightful. One part is that i don’t agree on - not all people who have sleep apnea are obese/overweight. Many athletic persons and thin person have sleep apnea - its just your airway physiology. Keep up the good work! You should go into sleep medicine! You’d be an amazing, motivating doctor for sure! Aloha!
NEW VIDEO RECOMMENDATION: Please make a video about night owls, what time can we feel more energetic, more rested and just ready for 8 hours of work? What time should we workout or something, llke schedule or so. I'll be having night shift schedule for work and I don't know what time should I start for a more productive day. I realized that I tend to feel sleepy at around 4:00 PM and around 11;00 PM. Please give some tips on how to stay energetic for nighshifters.
Hey Raya. Have you read a book called Why We Sleep ? It talks about all things sleep and I would be happy to help you with this no problem at all! Do you use Instagram?
How dare youtube put this in my recommended feed at 3am 😂 😭
🤣🤣🤣
Coffee doesn't work on me. I can go to sleep right after having a cup of coffee , which is quite frustrating because I only drink coffee close to my exams so that i can stay up and study but NO i fall a sleep right away.
jessica justen try ginger shots
What can youdo for adrenal fatigue? How do you test to determine if one has adrenal fatigue?
Jessica, this happens to me too, even at 10am break. Then i was told it's the lactate in the milk. So i come over all sleepy, but later the caffeine kicks in. It should take from 20 mins to 1 hour to get the hit from your stomach absorbed into the bloodstream and back up into your brain. But yeah exam time is always emergency living for 2 hellish weeks.
Same with me. For some reason it doesn't work. Try adding salt, to your coffee, and don't take much sugar. It helps lol
That happens to me too lol i can drink coffee right before bed, because it doesn't effect me what-so-ever when it comes to making me feel more awake, or energetic at all!
So Usually I just don't even bother with it!
*sips coffee while watching video*
😁😂😭
I laughed at this one because I'm literally sipping a venti caramel macchiato from Starbucks
Ditto
What a rebel. :>
that's a VERY good point!! we all KNOW about all these good habits... but don't do them... I can't quit caffeine tomorrow. But starting with drinking more water IS a big step! Thank you Thomas!
I'm so tired, even my tired is tired.
Same
i just woke up
xpgood morning
Nothing beats that feeling of drinking a fresh cup of water right after waking up.
Just brush your teeth before that
@@ipkislol Will it hurt then?
@@nin5664 I've only read that if you drink lemon water or juice it's bad because of the acid, plain water should be fine
@@veliana7958 I only drank water after I never did drink juice sometimes but not too often.
Like rarely I would drink juice after brushing my teeth.
:) Thank you for telling me.
It kinda sucks when you eat after brushing your teeth because the food tastes weird.
I'm wit u, wit that
Lack of sleep for the past decade has slowly etched away at my physical and mental health. I have a diabetic child, so I find myself needing to wake up at 2-3am to do blood sugar checks. But, we are currently waiting on shipment of an insulin pump and CGM. I'm hoping that getting these will not only help my daughter get her A1C down, but also give me the opportunity to sleep peacefully. I am so tired. And right now it's only 6:52AM. I just feel like the last ten years have been a blur. I'm tired of "living" this way. I am also going to take some of the advice in these videos.
Drinking water throughout the day just makes me have to pee every 20 minutes, which really hurts deep focus.
Andrew Farrell Try just sipping water or herbal tea throughout the day.
Exactly my problem
Andrew Farrell deep focus yes! Having to does break deep focus, but also I find in achieving deep focus I need to take breaks, so why not pee breaks
I have the same thing drinking water, sometimes even with tea, but instead of drinking water whole day you should eat foods with higher water content. the water you drink from bottle usually comes out just as fast and takes nutrients and electrolytes with it, but the water you get from food will not. :)
that depends on the amount of water you drink
Thomas Frank you also need to consider the age factor when talking about body's ability to produce vitamin D from sunlight. a 70-year-old makes 4 times less vitamin D from sunlight than a 20-year-old. Vitamin D is also fat soluble, meaning large amount of body fat causes less vitamin D to be available in blood stream. Universal guidelines are good, but I personally think that these crucial factors should be mentioned more often.
Ounouh true not only age but ethic groups or climite is important too. But I think the point is just making an informational video without getting in too much details.
Good point, I didn't know that!
Stfu
So how many iu’s do you need to supplement if you are not going out in the sun?
Rico Uk google "Vitamin D - FoundMyFitness" for an awesome info graphic about the matter. The info is from an actual researcher and PhD who deals with the matter in laboratory environment. Check Dr. Rhonda Patrick for more if you are interested. I am no way or form linked with Dr. Patrick or the site (info graphic) I recommended you to check. I have just found her information interesting and share it to those who ask. You can form your own opinion if to believe her or not :)
1. Go to sleep early
2. Go to the gym
3. Try cocaine
Jane B don't do the 3rd one plz
Wtf It’s addictive n expensive
I fucking love cocaine
3rd is very stupid and dumb choice.
3 funny.
Being in front of a computer all day is tiring and I find it frustrating because I feel that I shouldn't be tired but the lack of physical activity is precisely what makes me tired. I do go to the gym three times a week and do some fitness boxing at home but I should be outside more (although we get a lot of rain where I am). I do try and stretch my legs at work and go outside even if no-one else appears to which is strange because we're in a nice spot; sheep field on one side, woods on the other. And I do a lot of walking and exploring on holiday and I always feel better and much less tired.
2:08 you know you've been watching too much Crash Course History when...
Francesco Emanuele Russo same
The mongols
How do you do it Frank? After every video of yours I feel so inspired😆
I'm tired because I stay up until 2AM every other night. I need to get my shit together smh
You can actually google _"get shit together app"_ and will get a whole page of results with articles that are lists of apps to achieve just that, haha.
SempiternaL I hope you got your shit together my dude
Same here but I work a night shift and it tends to be my sleep schedule.
SempiternaL lol
To wake up naturally: switching one of my fan lightbulbs for a smart one has changed everything for me. Mine comes with the ability to control in on my phone so I set it to slowly fade in for 30 minutes. I set my phone alarm for 10 minutes later as a backup. I have to wake up before good enough lighting makes into my apartment so I have found this is amazing. It doesn’t work unless I go to bed at a reasonable time though. It will still wake me up but I feel horrible… it was the best $20 I have ever spent!
After watching 3 of your sleep related videos I will reply to them here. So, fun fact... most people don't remember essential and non essential amino acids which several MUST be ingested. Several of them is used in organs to convert into something else including energy and when you are drained of this you feel drained. Read up on them and what your body desperately needs, I do capsules but diet is the best way to go of course. Magnesium, same thing. Most don't get enough. You use calcium to tense a muscle and magnesium to relax it (including your heart, watch out for heart cramps/heart attacks) so you increase feeling tense and thus can't relax to sleep. You touched the subject on water but you need a salt water balance so make sure you get salt. Salt deficiency can cause headaches as much as water deficiencies can. Next thing, and here is something I very recently figured out. As you know, when we sleep our bodies create a substance (hormone? Chemical?) that makes us paralyzed to not live out or dreams and stay still. So when we wake up this is still strongly in our muscles which is quite unmotivating to move. Your joints are stiff, your muscles are stiff, you might feel pain and the second you wake up you decide that it is another sucky day. After that you don't want to move as instinct but the only way to get this thoroughly out of your muscles is to flush it by pumping your blood flow around. So when you wake up, jump up and down a couple of times, jumping jacks, shake your arms out, twist your torso, wiggle your ankles and toes... whatever feels simple enough to shake off that feeling. Your morning will suck less. And this comes from someone with chronic fatigue syndrome and fibromyalgia - amino acids, magnesium, shake it off, water and cinnamon capsules have lowered my chronic fatigue significantly AND I never have muscle cramps or restless legs syndrome anymore.
mehh im just depressed
That's me too! Mdd
Mood
**too lazy to write something meaningful**
Except half the people that say they are depressed aren't depressed, they simply be lazy and fall into bad habits, then wonder why they're sad and claim depression.
when i m in College my friends like hey you okay seems you are very depressed but actually im not .... sometimes i feel awkward to make eye contact ....mehhh dats so embreesss
I speak this much in one week. I guess I don't have the energy.
aishwary todu haha he does talk very very fast.
I agree with your intro statement that the only difference between successful people and us is they have high energy levels to perform their tasks and for their goal!
Anybody else feel more well rested when it's raining/cloudy outside? I always feel more happy and content for some reason :)
nothinmulch that's called being a pluviophile :)) i totally get what u mean
I love sleeping in on a rainy or snowy morning. 🙂
Been battling with fatigue very very badly for the last 8 months. Struggling with a mental illness and trial and error on medications is taking a toll.
Feeling very hopeless.
Thank you for this video.
Have you had your thyroid levels checked? Turns out mine wasnt even functioning anywhere on a normal scale.... Those meds made a hell of a difference!
I'm sorry you're going through such a hard time. Are the meds themselves making you tired? I'm not surprised you feel hopeless, but I hope it gets resolved soon.
Had thyroid levels checked, its been up and down but never down enough to be put on medication for so they say.
In the last few weeks my dr is convinced its to do with my brain and the ocd ruminating it does.
Id give so much to have a normal brain, i know people have it worse out there but man life has been tough
I was the same way after I moved to Washington. I got my Thyroid checked twice. Finally went to see a psychologist and started my meds again, but made me even more depressed. Then decided to take vitamin D again, when I was searching for a good one, one reviewer said take it with Magnesium. On my 2nd day ( it was sooooo gloomy normally I wouldn’t even be able to get up, but nope. It felt like I was in Hawaii 😁 I haven’t been going to therapy for months now. It may or may not work for you, but it’s worth a try?
Better times will come...keep fighting it...
Tom I’ve been having the worst fatigue I’ve ever had in my 25 years. I kid you not I thought I was dying. So I went to the doctor and they did all this blood work and checked my iron, thyroid and vitamin d levels just to name a few. Turns out I was dangerously low in vitamin d because I hate the sun ( I live in California and I hate sweating haha). But also because I’m always either in a classroom or at work, never truly outside. I’m hoping these tips will help me :)
how can you hate the sun. Without sun there is no life.
Sleep cycle is a reminder for me. I was waiting for alarm to get me up, but now I try getting up before alarm whenever I naturally wake up. Feeling a winning feeling!
this is really weird but i was staring in ur eyes almost the entire video idk why but i like them
Nadine x he is gorgeous and those eyes are big and beautiful
I don't know who you are but I'm a heterosexual male and I also look into his eyes. To be completely honest I find him rather handsome. If I were into guys I would probably have had a printed picture of him on my wall or something. :P
Nadine x Mine better👽
Mee too ☺️
Nadine x are you pinoy?
Uhh do you read minds? I was just talking to a friend, wondering why I was so tired all the time...
CyborgDraws I was talking to mom about this yesterday
This happens to me often, youtube shows me stuff I've been talking/thinking 'bout
NellySa Hernandez For me it's the opposite, I talk about an idea/topic (usually specific) with my friends and when I come home RUclips recomends me a video on the exact topic...sometimes I wonder if my phone listens to me lol
That's what I meant lol and yeah, sometimes it feels like they are listening!
youtube is a sneaky savage
If I wake up naturally, I'll wake up at 11 am lmao
Baby Beel same
yeah, in summer I'll wake up at 5 or 6 and I feel amazing, in nov-feb I would like to be a bear and sleep the whole time :D
Eat healthy, exercise, and get a social life.
I'm too tired to watch this video
Better Drink 2 pots of Coffee to get through it
Taking a shower right after waking up and dressing nice also helps, because it makes you feel better about yourself, improves your self esteem, reduces stress and/or the chances of getting depressed.
OmarDaily yess it actually does!
More specifically, a _cold_ shower will get your engines running, and can increase your beta-endorphins in your blood stream.
OmarDaily this is true dude
I have Fibromyalgia and CFS, so I just wanna say thank you for mentioning these and not in a "you know, if they're even real," kind of way. I was 12 when diagnosed, a cheerleader with all As and Bs, wanting to be a third generation doctor. It's not just a willpower problem; there's something else going on. But I'm going through a hard time and if any of these ideas could help I wanted to try them. I definitely don't get outside enough (light sensitive migraines) so I may look into more Vitamin D. Also I can't wait to see the napping video! So many people have a few bad experiences and just swear them off for life. "I woke up soooo groggy I never should have napped!" And I always think, "You did it wrong. You woke up at an inopportune moment. You need to learn your ideal window!" So I'm glad that more people may make use of them. And... Just, thanks for not overlooking or dismissing some of the conditions that can cause disturbing level of chronic tiredness.
AmaraJordan i have fibromyalgia and cfs too... because i had no vitamin D left. I got all these diseases just because of lacking vitamins. I feel you on the hard part. Its a struggle every day!
I also have CFS & Lyme Disease what helps me tremendously i eat or drink 1 pure vegetable dish or drink daily cut down sugar, dairy, processed foods by alot instead eat grass feed meat, wild caught fish drink lots of water, good sleep and last but most important golden seal as needed 3 times a week every two to three weeks depends on you give it a few days u will feel back to a bit normal hope this helps its a tuff fight
AmaraJordan
YOU COULD HAVE NARCOLEPSY!!! I HAVE IT & SO DOES MY SON ALONG WITH CATAPLEXY!!! 💕💕💕
A’s and B’s when you were 12. lol.