How to Fix a Degen Sleep Schedule
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- Опубликовано: 26 июл 2024
- No one ever teaches us how to control our attention! That's why we made Dr. K's Guide to ADHD and Doing Stuff, so you can focus on the things you want to: bit.ly/3U5l4W4
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#sleep #mentalhealth #psychology
Even if I get 4 hours of sleep, wake up at 8am or something, as soon as it gets dark I get more energy to stay awake for some reason.
yup same, and this goes on for weeks for me, been trying to fix sleep, but still can't fall asleep
yeah i got that too and i found out that its a thing (maybe?) called second wind, so it's because of less sleep you need a lot of hours to be fully awake and energetic..and that happens later in the day, and it can take you to go to bed late again
If that makes sense
My move for that is always to not fall asleep at all for a day until I've reached the time I want to fall asleep(Sometimes that means being awake for like 36 hours.) I call it a full reset. It is hard, but it is my go to option if I don't have a flexible enough schedual to slowly shift my sleeping time by staying awake an hour or 2 longer every night past being tired to get to eventually loop to where I want to be(which is inconvenient at times since sometimes that leaves you sleeping over/between lunch and dinner sometimes for a week to shift it back to night hours). Both work for me with some effort but the former is really hard and the latter is really inconvenient.
Edit: I should also add they are both really bad for you and I'm not really recommending them here, just posting my perspective lol
Same
@@Eric-jh5mp I’ve done it several times in the past and I don’t think its a healthy suggestion
perfect timing, my sleeping schedule is horrible
that's all of us my dude 😂
perfect timing, my sleeping schedule's been horrible for last 10 years.
This is my third and hopefully last day of fucked up sleep schedule, Doc K saving the mf day again
I agree beloved friend
This method works and it really is tried and true. I've been doing almost the exact same thing for the last 2 decades anytime I need to reset after a couple weeks of sleep deprivation thanks to a tough deadline or an editorial that needs writing or worse, finals that need grading. I like to add in an exercise step after waking up, even a quick 5k followed by a shower will get you energized and ready to get things done for the day. Hope your schedule gets better.
"2 hrs before sleep you want zero access with screen"
Alright, keep your secret.
@@prozaccc You can distract yourself in other ways than with a screen, music is fantastic for keeping late night thoughts away
@@prozaccc you can use a phone to play the music but just minimise the times you open it to change the music and put on a heavy blue light filter
Something that also helped keep my thoughts away when going to bed (not quite the 2 hours prior unless you want to) is the Calm app I've been using. I put an earbud in when going to bed to falling asleep narrations/meditations that lasts anywhere from 3-30 minutes depending what you pick and they help you focus your thoughts on falling asleep instead of having them roam places that keep you awake instead.
@@RetroPlus alternatively, stop being scared of your own thoughts
@@OfficialDJReload i'd say to think about it consciously, and what is causing such thoughts, good or bad. Once u identify the root of it, the anxiety usually goes away
The main thing is having something you need to be up for. It's much harder to stick to a routine when you have no serious responsibilities.
Facts
Yeah, totally true
true. i couldn't fix my sleep for shit when in college but the moment i got a job that took 2 days
THIS. Ive been wanting to change my sleeping pattern, but when Im able to get up by 8am I ask, whats the point? I got nothing to do for the morning anyway. so i fall back asleep 🥲
this is true. before covid i have a great sleep schedule because yknow, school and stuff. ever since school closed down back in march last year my sleep schedule gets more and more degen lmao im gonna try to fix it today
Watching this at 8:00 am, first thing in the morning :)
That being said, I've been up since 2:00 pm yesterday
had us in the first half ngl
get some sleep brotha
Holup
same lmao
Literally me rn, same times and everything
We gotta stop trying to chip away at night time in the evening. "I'll just do this one more thing and then I'll sleep". In the moment it just looks like free extra time to do more stuff, and most of us are not looking forward to the next morning and whatever occupation we have. It looks like a cheat code to have more free time. But no, that one more episode of Netflix at midnight is not more important than a healthy sleep schedule, and while you can lie to yourself, you can't lie to your body; if you neglect sleep, it knows and will make you pay for it.
That and your body will catch up on that missed out sleep one way or another.
@@Phifey atleast in the summer, I find that it happens at the start of the day (2-9 is usually it) with a 1/2 difference
Nah doing other stuff is more important than sleep, imo 😂
Everyone gets more than enough sleep at the end
I swear this is when watching Netflix is most enjoyable
Also, exercise!! Go for a few walks during the day. Nothing intense, just play some music and go for a stroll around the neighborhood. Uses energy, good for your heart, legs, spine, etc.
Increase fatigue, easier said than done but got it :)
Not to mention that early morning and late evening walks helps your body clock align properly. Light is important
what time of the day do you find best to go for a walk? specially in winter (its cold and gets dark at 6)
Exactly this! Any form of exercise is a huge boost to sleep and being able to fall asleep quicker
@@antonigeno I personally go once in the morning at just before 9am and once in the early evening around 5pm. I sometimes also go at lunch time if I can. If it’s cold, I’d say bundle up and go anyway because the benefits are huge
"It is far easier to wake up when you're tired, that it is to go to sleep, when you're not."
No joke, this changed my entire perspective of trying to fix my schedules. It's been ruined and "fixed" far more times than I can even count, throughout the past 10 years, and I don't know how, but this really hit home.
running or hard labour is also great for good sleep. If you sit like a couch potato all day long, no shit you cant fall asleep.
running sucks but it gets less painful after a few weeks of running 3-4 times per week.
You will fall asleep easier and have better sleep. DO IT or stay soft.
just don't run heel first
that fucks up your joints
land on the front part of the foot first
Running should not be painful. Take it easy with a 20 minute jog or something at first, make sure you're stretching before and after, try to land on the balls of your feet. Make sure you've got good supportive shoes especially if running on pavement or concrete.
Your muscles may be sore, but joints shouldn't be painful - that's something to consult with a doctor / physical therapist about.
Lifting heavy weights will also help, nervous system gets fatigued and your body forces you to rest
@@NorroTaku wait people don't know that?
I thought it was natural.
If running isnt an option there are many circuit or cardio exercises, like circuits, HIIT and low intensity training they train ur body and ur heart
"Why we sleep" by Matthew Walker is a truly amazing book about sleep, its history, how it works in our brain and why it's the most important thing. Really interesting book
This book scared me into actually going to bed on time
Agreed. Amazing book.
5Head
can confirm
@@Nyyre that can make you anxious and angry if you can't do it... lol the key is to relax and try to have good habits
I have a very addictive personality and always had issues with control when it came to late night fast food and working hours that left me getting 3-5 hours a night. NOT GOOD. So what I do now is sleep 6:30pm to 1:30am. And that's helped me because all the shitty things I have to do like work my 9-5 are all pushed to the back end of my day. Instead, I'm putting the things I want to do at the beginning of the day. Which gives me clear end times. And there's no access to fast food for the most part at that time of night.
I don't eat until a normal breakfast time, which is like 6:30-7:00am, which is technically my lunch time, so I eat a salad before work. And then during work I have a larger lunch and that's it for the day. I figured out the optimal time to quit caffeine that gets me through work, but by the time I get home I'm completely wiped. It really has helped me keep a balanced day. I know it sounds psychotic, but I don't live a normal life, so why would adhering to a normal schedule make sense? I get the most sleep I've ever gotten in my life, my calorie intake has gone down drastically, and overall I'm much more capable of keeping my emotions in check.
i relate a lot with what you do
@@The-Fish I mean I don't live a normal life. I wasn't getting invited to things in the first place. I wasn't missing dinners with family. I spend all my time not at a 9-5, working on building my creative portfolio so I can move and work as a commercial photographer in the future.
The only thing I really gave up is the NBA. I go to bed when games start and wake up as soon as the last west coast game ends on most nights. But I'd rather be happy with a job I love than being unhappy, being at the bottom of the barrel in something I hate. And that's why I do it.
I've always wondered why a friend of mine has this same exact sleep/work schedule. I never really asked her, but this explains a lot lol.
very relevant given i sleep during the day and stay awake all night
Mada mada
Ah! A vampire!
Well here’s the thing: don’t do that.
@@prod.hxrford3896 4head
@@prod.hxrford3896 crisis diverted
I remember before I was diagnosed with depression the first doctor I had literally just told me to "try harder to go to sleep earlier" when telling him I'd have trouble sleeping after being awake for 20 hours.
I obviously went to another doctor who wasn't an idiot and started therapy with a psychologist who helped me a lot more than just "trying harder", great to have someone putting this out to so many people who (I don't mean to generalize) really need it (gamers).
Then How are y fixed it
"what matters more? fixing my sleep schedule or going back to bed now?" going back to bed 100%
I was sleeping HORRIBLY the past 2 months.
It was an endless cycle of sadness, loneliness, losing sense of time, and feeling like time slows down to a grinding halt.
I had to knock myself out of it, and the past 2 weeks iv'e been feeling great.
IF YOU ARE HAVING TROUBLE, HERE'S A COUPLE OF TIPS:
1- DO SOMETHING. Not saying go run a marathon. But go outside, and do something. Go out for a couple of hours. It helps. A LOT. trust me.
2- EAT AND DRINK. Do it roughly at the same time every day, get your body used to something. Drink more water.
3- WAKING UP. Don't sleep past 7 AM, or even 6 AM when you can. That will regulate your body, to fall asleep at a similar time every day. For me it's been between 9-11 PM every night.
4- Make sure to be positive and optimistic. It actually helps a lot. Don't let yourself "fall", pick yourself up!
You got this. I was in a VERY bad sleeping cycle for over 60 days. I found my way out- you can too.
Good luck you lot :)
Instead of thinking of streaks, think in precentiage so failing one day is better for you, such as oh I only failed 3 times Instead of 5, for example
Lmao bad cycle for 60 days. Try like 4 years
@@talentedfeeds try like your entire life going to sleep after 1 and waking up at around 6
Also, do not close your blinds when you sleep. daylight wakes you up better than an alarm can :D
@@XuanBoone fortunately i sleep with my pillow on my eyes
"Man im so depressed" ... "Did you try turn yourself off and on again? :smirk:"
That's... an amazing analogy for sleeping holy shit
Lmao
Personally, I've found eating at regular times and avoiding late-night snacks/meals helped my sleep schedule tremendously.
I can be sleep deprived for a week then still can't fall asleep until 2am if I have to wake up at 8am the next day. Usually on weekends I'll sleep in till 12 to make up for the week, but then monday is a rude awakening literally lol. These are habits I need to start implementing though.
This is basically my entire life. Even when I have a fixed wake up time (and I maintain it even on weekends), I still can't fall asleep earlier. And that is despite having a bedtime routine, avoiding blue light and a bunch of other nonsense that I've tried along the years.
I was probably meant to be a night owl to begin with, but society just won't have that.
Delayed sleep phase syndrome, I am like this also, would love to hear Dr. K's take on this
Maybe you want to try a less drastic adjustment, instead of going to sleep at 2am, go to sleep at 1:30am for a week, then 1am, and slowly creep around the clock.
@@godtrader6102 I don't think that's the solution. It's not that she goes to bed at 2, she probably goes earlier but can't fall asleep before that. I'm the same. I tried geting my body used to sleeping early for months. I would go to bed between 11 pm/midnight, and most nights i'd simply not fall asleep, i'd stay hours fliping sides on bed trying to find the most comfortable and sleep-inducing position, but nothing helped. I simply gave up after months of frustration and literal anger. It is despairing when you're on bed for 2 or 3 hours straight and your brain won't stop.
@@kidren50 Yes, but she says she is getting up at the same time too, that's the difference. If you get up at the same time, eventually you will be tired enough to fall asleep 30 mins earlier.
I have Bipolar and without a doubt irregularities in sleep is one of the main and early factors that trigger/maintain either one of the poles. Most often for me it is the increasingly shorter sleep cycles that push me to the manic side. I try to set a 10pm - 630am sleep schedule but it often is the case that I will gradually go to sleep later and later, yet still get up at the same time. My sleep becomes more shallow and broken and things escalate from there. Using a blue light filter, avoid looking at devices before going to bed, whilst trying to go to sleep and during the night, blinds down, eye mask on, making the room as pitch black as possible, and forcing myself to go to bed at 9.30pm so that I'm asleep by 10pm are all strategies I use to get back to and maintain the sleep schedule that seems to work for me best. It is frustrating as I keep messing it up and have relapses as a result, but I am getting better and better at identifying and tackling things much earlier than the past. This video came at such an opportune time as I am currently having a messed up schedule. Here's to all of us improving the time and quality of our sleep!
Petition for more content about sleep. I think this is really important for a lot of people
This 4 minute video has helped me FAR better to fix my sleep schedule than countless 20 minute videos and articles. Thank you so much!
I was literally just thinking to myself "I need to start fixing my sleep schedule, I wonder if HealthyGamer has a video on that". Didn't even look it up, video just popped up on my homepage. ISTG if this happens another time, I'll be convinced Google is tracking my thoughts.
Yeah, it often happens after you get your covid vaccination
:D
same thing happened to me
ahh are you me? i have been going to bed at 7 to 9am.. i just love staying awake and then sun coming up... but i will change it so i wake up at 4am to 5am and go to bed 8 or 9pm
Google has been doing that for a long time now... all the big socials do, and they share data with each other too
If you're having problems sleeping read this, It might help.
think "nothing" just the word and nothing else and try repeating that in your brain again and again, closing your eyes really hard too helps for me but idk for you. vice versa too works. Like telling your brain "okay so u don't wanna go to sleep then think anything you can think off" and try forcing your brain to think of things, Anything is fine as long as you force it, then you'll feel drowsy in a while. I have adhd and this method always works like a charm for me.
"try forcing your brain to think of things, Anything is fine as long as you force it"
to add onto this: think of somehting that doesn't get your mind thinking about that and the next 3 things, like: not work or your test tomorrow or whatever. it can be your breathing, how your body feels while lying in bed, perhaps imagining that it gets heavier, sinking in or sth, basically anything that doesn't trigger you to think of the next 3 things or steps
im not sure about that other part of the advice, i think my main problem w/ trying to sleep when i'm not tired is specifially letting my brain think of whatever it wants
Idk about that. The main problem I had when trying to sleep was that I would think too much.
@@Ese1Pac For me it's thinking about nothing specific. Just let your mind wander and stay unfocused. Usually that ends up for me as having recent memories flash through my head and I eventually just sort of drift to sleep. I think you're basically doing the same with counting sheep, focusing on breathing, etc. You're doing things to get your mind unfocused or to minimal engagement.
i like to visualize some abstract shit or imagining a house or some shit and putting furniture in it like in a game, it takes all of the thoughts away
Very important thing is to get the caffeine out of your system and alcohol hour and hours after consuming either your brain won't be able to enter deep sleep which means that despite how much you sleep you aren't actually getting good rest. Stopping my intake of caffeine in the early afternoon and making more of an effort to create a good day/night cycle has really done wonders for my mental and general health
And it’s the most difficult thing for me cuz the phone is so damn demandin’ in my brain. Sometimes I wish I could throw my phone out the window without repercussions.
Maybe try locking it in the closet 1-2 hours before hand, and do something else. Also Maybe get a flip phone if nessary.
Leave your phone outside of your room and get a dedicated alarm clock if your phone is causing issues
you can also try to just turn of Wi-Fi. It helps me to get myself sleep.
Poggers tip from me turn off blue light at a certain time turn on something on yt that requires not much thinking volume low so low you have to try and listen then put it on the matress watch and listen and start gradually closing your eyes at a certain point when relaxed lock your phone and that will get you into sleep. Try it out and gl with sleeping :D
Buy an alarm clock and turn off your phone at like 10pm. Then in the morning, don't switch it on until after you've got ready for whatever you need to do (in my case, workout + cold shower + breakfast). Helps immensely
It’s especially brutal when you work a very physical job and you can’t miss. Time doesn’t move and you feel physically ill.
I really needed this, now especially. Thank you.
this vid appeared at a good time, I've been struggling to fix my sleep schedule for what feels like forever
Same. Ever since November 2020, I've been having constant struggles with sleep, and I really appreciate that this video came when it did, as this video may help me.
Try some light exercise if you arent already. Good luck gamer
Hi bc
@@ks2041 hello my love
@@seravenus :)
To me, waking up is impossible. I've tried all those methods, the problem is I always find a way around the alarm or I just go back to sleep. At the moment I wake up I'm not even thinking, I can't reason, I just want to go back to bed. I really cannot have a decent sleep schedule.
same
Here is a suggestion that could work potentially - set multiple alarm clocks that go off at the same time from your bedroom to the bathroom. So one alarm clock is next to you, the other alarm clock is in the adjacent room, and the third alarm clock is in the bathroom. Once you turn off that alarm clock in the bathroom, splash cold water on your face immediately (since you're already in the bathroom). See if that helps.
@@RunawayYe The closest thing I attempted was an alarm clock app that would only turn off when I took a picture of the sink in my bathroom. I eventually got to the point where I could get up, take the picture, brush my teeth all on automatic, which then led me to go back to sleep. I then changed the settings to having me do a bunch of math before I can turn it off, which led to me, after some time, be able to do all the math with little effort and then go back to sleep. I never attempted multiple alarm clocks before, I think it can be inconvenient for my house mates but I'll see what I can do, thanks for the idea!
@@rafaelbordoni516 You seem to really really want to get back to sleep! :) Perhaps you're sleeping too little and that's why it's so hard for you to get up.
I feel you. My willpower is seemingly non-existent when I'm sleep-deprived. I just can't functioning in that state at all. At times my brain feels so shitty (in sleep deprivation) that I get suicidal.
You’re literally a wizened sage to me. Your videos have helped me so much. Thank you. Thank you. 🙏✨
Oh yes, this one is really needed for me. Really needed. Ty Doc :)
It's my second month of trying to fix my sleep schedule. I needed this.
How's it going? Have you made any good progress?
@@Valdaur I get tired enough to sleep at 8pm, but my body then wakes me up at 12mn, and keeps me awake till I sleep at 6am when I sleep again. I guess that's progress? Still working on it, I guess.
@@cupcake5478 Maybe 8pm is too early then. I wouldn't over do the whole going bed early thing, I think around 9:30-10:30 is fine IMO if you're looking to get up anywhere between 7-8 am. But I guess whatever works for you :)
@@Valdaur 👍
it's my 5th lol
Literally came at the right time. Between the last two nights I’ve had a total of 7 hours due to stress over wanting to leave my job but I can’t. On top of dealing with adhd and finally being medicated I’m struggling.
Did you find adhd med helped you with sleep or made you more restless?
@@tequilabumbum4373 restless. Never again.
Hey man hope you're feeling better
This is golden advice, thank you!
I actually love this advice.
Ive struggled with sleeping my entire life and its only gotten worse as Ive gotten older.
I’ve found sensory deprivation tanks helpful too. I’m not sure about the full impact on sleep when using one, but the first (and only) time I went to one, I felt more well-rested than I had been in years. More chill yet more alert. Like I could actually handle life. Sadly my schedule threw me right back into sleep deprivation
Backcountry hiking always does wonders for me, exhausted by the end of the day, plus the need to wake up early.
Great advice! Nothing but love brother!
I fixed my sleep schedule last week. It feels pretty great and whoever is struggling with sleep. I wish you all the best.
I can recommend one of those apps that basically kee0 the slarm ringing until you solved some equations or something like that. I was a heavy clock-oversleeper but that really helped
Yeah this helps me a lot. I use an app called Alarmy where I have it set up so that I have to get out of bed and take a picture of something for it to turn off, and it’s super loud
@@Jaffa__ stuff like that kinda helps cuz you need a minimum of brain activity for it haha
@@abarismusic2884 the only thing that it changed for me was it made me be able to do maths while half dead, cool thing to have but not the intended result
What's the name of the app
@@xcalibur4376 puzzle alarm clock
I have a routine I do before going to sleep (takes about 2 hours to do, roughly) and I very very rarely have issue getting to sleep.
But my sleep schedule is definitely not considered "normal". I go to bed around sunrise and wake up around 3pm or 4pm (depending on time of year). And, as weird as that seems, my mental health has been doing so much better since I switched to sleeping when my body is inclined to sleep, than trying to conform to what is considered a normal sleeping schedule.
I am in the night owl, artist club. I get most of my energy to create when it's dark and everything is quiet, so that's primarily why I stay up as late as I do.
Nothing new in this video for me, still always good to spread these informations and remind yourself of these things. Great quick and helpful video!
Doctor K coming in clutch just when my sleep schedule was going bonkers again. Mad respect
What a powerful quote "What matters to me more; Fixing my sleep schedule, or going back to bed"
Breaking the Cycle to be come a better person or indulging.
In my experience, fatigue makes the going-to-bed routine harder, because it is much harder to start new tasks. When I am tired my risk for getting stuck (especially in front of a screen, but also between in between steps of the going-to-bed-routine) is higher, which might make me go to bed even later than before. So... vicious cycle.
facts
THIS!!! Having 1-hour bedtime routine fails spectacularly when it takes me 2.5 hours to complete it because my mind is foggy, in slow-motion, and easily distracted from exhaustion.
Exactly my thoughts!!!
This came when I needed it most. I have had the worst sleep schedule in the last 4-6 months of this year in my entire life due to a major project I thought I was thinking a breakthrough was gonna happen but it epically backfired. Now I'm paying the price for it and going back to find a job immediately. It'll be a grind but I'll be back to normal in about 1-2 weeks since I have to or else I'll miss work days for damn sure.
Good point made! Keep up the good work!
Occasionally when I try to fix my sleep schedule, I'll wake up super early in the day (like 7am or 8am) and then power my way through the day. At around 8pm or 9pm I get extremely sleepy but battle it out until 12am, and by then I'm not tired anymore and end up staying awake until like 2am when I get tired again..
Exactly, for me it’s like whatever I do unravels in a way to make my sleep schedule where it was before.
I don't sleep until 10AM, so that would be difficult for me. What I try to do is wake up at like 6PM then stay up until 10PM the next day. Sometimes it even works! I think my record for how long it fixed my sleep schedule was a month before it slowly cycled back to my regular terrible hours.
This happens to me too. Even if I go sleep earlier I wake up way too early at night
Because you still get your energy spurt at the same time as previously. Just go to sleep when you're extremely sleepy. You might wake up in the middle of the night but that's fine. Example: sleep at 6pm, wake up at 1-2; next day sleep 7pm; wake up 2-3... etc. till you get to where you want
@@kurtiliusroyce That's terrible advice. Stick to what actual professionals suggest instead of this broscience.
Gotta get them 30 minutes of stretching before bed, Yoshikage Kira style.
A fellow Jojo fan
Good video. The short format really helps
Thank you dr. K. I'm a gamer who's starting a job here soon, this will help me.
I've looked this up many times and the advice about forcing yourself to wake up early a few times is actually pretty rare advice, and quite realistic. If you're a student you've definitely had days way you got 3 hours of sleep and still woke up early. Force yourself up early a few days in a row and it'll be relatively easy after that.
The hardest thing about waking up, and staying up, is the fact that I know the day will bring me absolutely nothing. So I might as well just sleep away my life. Paradoxically, the hardest thing about going to bed at night, and falling asleep, is the fact that I know the night will bring me absolutely everything. And the worst of dreams is that it often brings glimpses of happiness. I'll take gut-wrenching sweat-inducing nightmares over those any day of the week.
damn you must be having it rough
holy shit i thought im the only one who feels like this because whenever i tell this to my friends they all think im weird... thank you for making me feel like i'm not alone.
Thanks for uploading this
I watched this video a while back and sort of forgot about it. This month, I rediscovered and proved the fact that wake up time determines sleep schedule. For 2 weeks I woke up at 11, which made my sleep time around 3.30-4am. Then, I set my alarm for 12. This shifted my sleep to 5am in 3 days. I saw this video again and came to the realization that I can make my wake uo early if, I wake up earlier at the same time everyday. Thank you Dr. k :)
I can't sleep unless a trigger in my mind flips to "okay, sleep time" which doesn't happen unless my mind rests. Which is usually in the morning.
I don't suffer from any mental health issues but I've struggled with having a timely sleep schedule throughout all of my years at uni, with it slipping during any holiday period we get (especially summer). I always slip back into it once I repair it, and end up sleeping at 3am-4am and waking up 11am-12pm. Even when I hit the gym hard I'll have a second wind around 12am and not feel tired.
Thanks, needed this
Yo great tips. Thanks Doc!
I’ve tried this, I just accepted what my body prefers to do, I tend to fall asleep around sunrise then wake up at mid day. Conveniently I work in hospitality and likely will end up doing the over night shift soon because I’m always up during that shift anyway.
If your addicted to screens like me, there's a windows setting that you can enable called 'Night Light'.
It's okay but it doesn't stop the blue light. If you see the colour of the light reflecting off the wall near the tv of on your hand, it will look blue, not red or yellow. It's because the backlight is only blue light and cant be changed. My advice would be to do something with a lamp and a pen and paper before bed. Work on something or draw, something like that.
My friend worked with a professor who did a study on this! He said it’s completely useless. The level of blue light can’t be offset by the blue light filter.
I usually use filter glasses (that filter out blue light), and set night light from 5 PM to 6:30 AM, I go to sleep at like 9:45 PM, since it takes around 10 mins to 20 mins for me to fall asleep. Im not saying this is "how you should do it", its more of an advice anyone could try
haha was just about to comment this, and although it may not be the best solution such as reading a book, it seems to reduce the blue light wavelength a fair bit so more melatonin for us screen addicts :)
Still think Night Light is worth it as it's way easier on the eyes. Been using it for nearly a year now and turning it off is almost blinding.
Great timing, starting a new job in a few days and I have to wake up early, but right now I'm usually sleeping at 5 am everyday
What an incredibly great idea to wake early! I've been crippled from depression for over a year now. It's gotten worse, BECAUSE of my terrible sleep schedule! Going to bed sometimes after sunlight is back, so then I sleep all day, yet don't get enough! But to force myself to get up, that would make going to bed easier!😊
Wish he mentioned tips for staying asleep. I can fall asleep as early as I want but I still wake up after 3,4,5 hours every night.
Are you using caffeine, energy drinks etc?
@@nmelol nope, none.
same. I'll be up for 11 hours and then go to sleep at a 'normal' time, and only sleep for 3 hours. then I'm wired for another 10.
RUclips is calling me out
SAME i fucked my shcedule stayed up to 5 am and now im waking up at 4-5 pm its scuffed
It's almost 8 PM where i'm from and i caught this video in my recs right before going to sleep lol
@@czar_fz Isnt 8PM good? Thats still pretty early for sleeping
I needed this. Been going to bed after sunrise almost every day
Thanks for the tips, gonna put this to practice tonight
Watching at 3 a,m :D
Bruh
Bruh
Watchijg t 4am
The way I always fix my sleep schedule is just skip sleep for a single night. That makes me
tired by the time evening comes and forces me to go to sleep earlier (thus making waking up easier). The hard part about this is: 1. having the will power to not fall asleep during the day 2. having the will power to not go back to bed after waking up (I usually need more sleep the day after skipping).
I know this is not healthy at all and much harder to execute, but it fixes my problem over a shorter period
of time, which I find better.
I was depressed for years, used to sleep a lot but I had all kind of digestive problems that wouldnt go away even with a strict diet. Then I started getting antidepressant and all of a sudden all of that went away but I started to experience orribile, intense nightmares every single night, to the point I sometime wake up with a migraine. It's weird because after more than 10 years of chronic illness that forced me to bed I felt like a miracle happened to me, so I can't give up on meds, but at the same time the nightmares are so scary...
Good sleep is absolutely crucial for mental health. Trying to fix my sleep schedule since I think staying up late on the computer and watching Netflix has knocked my Circadian Rhythm out of whack. Why we Sleep by Matthew Walker is a great book to read.
Me watching this at 4am: 👁👄👁
@@CarolinDnB 5am for me 😂
Woke up at 7pm and saw this. Perfect timing.
lol, loser
same
@@webdesigntutz
It’d be cool if you could be slightly less of an asshole.
I find it helpful to have stuff I have to get up for. Try setting up meetings and such early. If I have insentives outside of myself this shit gets alot easier
That alarm thing is solid advice. I would add that the alarm either shouldn't be your phone and/or your phone shouldn't be the first thing you look at. I do the alarm outside the room trick and I've wound up lying in bed browsing reddit only to knod off turning off my alarm many times. I absolutely cannot trust myself when I've just woken up to make good decisions. On the other hand, this comment was made at 3:30 a.m.
I literally woke up after sleeping at 2am for the first in a long time after sleeping past 5am and DR K read my mind.
one small step for goro, one giant leap for productive mornings
That's amateur. I sleep at 11am and wake up at 9 pm
@@NUFCOfficial that's unhealthy you need to get 7-8. Try to move your wake up back 15 minutes at a time (thogh it's fine if your a early teen)
dr andrew huberman, a neuroscientist at stanford, says blue light isn't really the culprit. blue light can definitely keep you up but its mostly bright light and overhead light that can trick your brain. sunglasses at night are great. he also says bright sunlight in the morning, preferably outside, when the sun is low in the horizon, can reset your circadian rhythm in about 2 mornings.
sunglasses at night are great are also cool lol
Watching this at 5:45 am after 4 weeks of going to bed past 4am. Thanks again dr.K
Such a helpful short video. From personal experience, I HAVE to wake up at the same time every morning, or else my sleep schedule is ruined instantly, and it will take (at least) days to fix it.
Watching at 1am i think gods tryna tell me something
Watching at 5 am, pretty sure this was just a coincidence
Living on the east coast of Australia ay?
I've tried using wake-up time to shift sleep schedule, but it produces some worst case scenarios for me. Problem is that if I short my sleep cycle by any significant amount it's devastating for the entire day. It results in total monkey-brain takeover and a war on wakefulness, which produces inconsistencies such as coming home and passing out for 4 hours in the middle of the day. It seems far more consistent to fix the schedule the same way you ruined it, by staying up extra long and sleeping extra long.
Same! Sleep deprivation didn't use to affect me this badly before, but now just getting 1-2 hours less than my usual time absolutely fries my brain for the next day.
Very well worded, and good advice besides.
Wow, this was perfect timing, I'm watching this at 3:20am and slept for 4-5hrs yesterday.
The first bit of advice actually needs an addendum because it perpetuates a potentially harmful myth about sleep and can actually increase sleep anxiety and overall decrease a person's quality of sleep. The second two are fine.
If a person has a circadian rhythm disorder then waking up early will not cause them to go to bed earlier. At least not for a significant or healthy time period, it might work for a few days or even a week but if you're not doing other therapies to entrain the schedule it will not stick. Don't beat yourself up about it if you tend towards a naturally later wake time, it has to do with the way people produce melatonin differently. A delayed sleep schedule due to Delayed Sleep Phase Disorder can often be advanced with light therapy and low-dose melatonin (
A few weeks ago I had a medication-induced manic episode that lasted four days where I did not sleep significantly at all. That was like the climax of my deteriorating sleep schedule that's been falling apart for the past two years. The issue is that I am most productive in the morning and late at night. I think something like 10:00 P.M. - 3:00 A.M. and then 9:00 A.M. - 1:00 P.M., but with my awful sleep schedule of 5:00 A.M. - 3:00 P.M., I miss out on that more practical span of time. I always complain that I feel like I can't fit enough into one day, but that is because I'm basically only awake for about six hours of the actual "day." Once the sun sets, I pretty much just sit around on RUclips or something until the wee hours of the morning. All of this has only worsened my depression and also, I think, caused me to gain weight, since I prefer to exercise in the late morning, but I am always asleep during that time, and therefore don't exercise. As I write this, it is 4:50 A.M. :(
I’m the exact same your not alone
Gotta say, the "Y'all" does put me at ease. Yes, please give me advice, kind southern doctor!
Needed this
Funny how, no doctor or psychologists gave me this simple advice. Set an alarm and get up early, not try to sleep early.
Well this would have been great to know 2 months ago before I forced myself to stay up later for over a month as opposed to forcing myself to get up earlier
FINALLY THE VIDEO I NEEDED.
I live in EST, and I have a lot of friends in PST. When I was younger and we'd game together, it was very easy for me to get stuck up until 1-2 AM playing games with them simply because the time difference made it easier for them.
I just found out that being exposed to any light while asleep, even as little as a candle , dramatically increases chance of developing depression. Causes decreases serotonin and other things, So sleep is way more restful in a dark room. Blacking out windows can be helpful if your schedule is off.
Source?
I'm also curious about the source, if you have it nearby
citation needed
@@truxus3316 try sleeping when the sun is rising (like 5am). You will feel shit
@@truxus3316 andrew huberman( stanford neurobiology professor) in huberman podcast
Andrew Huberman has some really interesting podcasts on sleep on here
We need a video on nightmares and bad sleep in general. I have little trouble falling asleep but my sleep quality is piss poor. It feels like my brain is processing negative emotions in my sleep
No joke there. I've been having some fucked up dreams recently and I wake up feeling mentally exhausted, like I've hardly had any sleep and not rested.
2nd shift ruined my sleep schedule. I'd get off work at like 10pm and still have like 4-5 hours of energy left. Thanks for the vid man.
this guy is proof that being smart makes you 1000x more attractive
B O N K !
@@g0thbacon Or he's calling him attractive^2
So you're saying if he wasn't an MD, he would be ugly? OK!
@@imtryinghere1 No, persons saying that his intelligence adds to his attractiveness.
yes
He can't just cut the video after saying he's enrolled in school when he's already got a PHD without telling us what he enrolled in lmao. Anyone know?
He's currently got an MD, not a PhD, so he could be going for a PhD
@@dillonnguyen1085 doesn't psychiatry require a PhD? Or is that location specific? I know here in Canada it does.
@@lofasz3328 does not require one here. most disciplines of psychologists, on the other hand, require a PhD to practice
@@aneirintruong824 wild; I'm jealous lol.
isn't he a professor?
I've found eating at the time you need to be awake does help. It kind of tells your body this is wake time and gets your digestion moving.
Also the split sleep where you only sleep for 2 to 3 cycles at a time can help with restless sleep, but you need to figure out about how long your natural cycles are. Cutting off a cycle prematurely can be really brutal if you're min maxing your awake time. It can also take 2 weeks to properly adjust to new sleeping patterns. If you're sleeping in a way that's right for you then it's possible to not rely on an alarm.
Taking an hour and a half nap also shouldn't ruin you if you are getting 6+ hours normally. It can also be a reliable way to deal with feeling overloaded whether it be sensory, emotional, or just stress. The key really is to only nap for one cycle and I've found fatigue from napping is normally an interrupted cycle.
Excelent to hear this... While its 1 am and I am not sleeping... On the other hand he said it himself its about when you wake up, I wake late so its good
Another thing to keep in mind if you are a notorious snoozer: Do you want to start the day with a failure (to get up)? There's a reason for the saying "You snooze, you lose."
Lol that's kind of a punch of shame first thing in the AM. Maybe remind yourself sleeping + alarm snoozing is super low quality sleep and you deserve your precious time better invested 😀✌
I mean, I've always been far more productive and results are higher quality later in the day. So it doesn't really work, as my expectation for the morning are low, but high for the evening. It's a fun little motivation though for others.