why you are so tired

Summary

In this video, the creator grapples with chronic tiredness and embarks on a quest to improve sleep quality. They initially blame their phone and try various alarm clocks, only to realize that sleep is a complex interplay of biology, environment, and lifestyle. After consulting with sleep scientist Vanessa Hill, they adopt small, effective changes to their sleep hygiene, like morning walks and reducing screen time, which significantly enhance their energy levels and overall well-being.

Takeaways

• 😴 The video discusses the struggle with chronic tiredness and the quest to improve sleep quality by addressing phone usage and seeking expert advice.
• 📱 The creator's habit of using a phone as an alarm and staying up late with it contributes to poor sleep patterns.
• 🔍 Research indicates a negative correlation between phone usage and sleep quality, with blue light from screens disrupting the sleep cycle.
• 📚 A pop science book highlights the severe health risks associated with poor sleep, such as dementia, diabetes, and heart failure.
• 🛏️ The experiment with various alarm clocks, including a sunrise simulator, bed shaker, and scent diffuser, aims to find a better wake-up method.
• 🤔 The creator realizes that the type of media consumed on the phone before sleep (passive vs. active) can influence sleep quality.
• 🌅 Introducing morning walks to get sunlight exposure helps reset the circadian rhythm and improve alertness throughout the day.
• 🧘‍♂️ Small changes in sleep hygiene, like stretching and drinking water regularly, contribute to better sleep and energy levels.
• 🤖 A Python script is used to set the order of trying different alarm clocks, showcasing a tech-savvy approach to problem-solving.
• 🌐 Hostinger is highlighted as a sponsor, emphasizing the ease of creating a website to share sleep advice and resources.
• 🔄 The creator concludes that a consistent sleep routine and addressing lifestyle factors, rather than just the alarm clock, are key to improving sleep.

Q & A

What is the main issue the speaker is facing in the video?

The speaker is experiencing constant tiredness throughout the day and is trying to understand and resolve the issue of poor sleep quality.

What is the speaker's initial hypothesis about the cause of their sleep problem?

The speaker initially believes that the use of their phone, especially as an alarm clock and before sleep, is the main cause of their sleep problem.

What is the relationship between phone usage and sleep according to the Google Scholar research mentioned in the script?

The research found on Google Scholar indicates that there is a negative relationship between phone usage and sleep quality.

What is the pop science book's claim about the consequences of bad sleep?

The pop science book claims that bad sleep is linked to serious health issues such as dementia, diabetes, heart failure, and even death.

What alternative alarm clocks does the speaker try in the video?

The speaker tries various alternative alarm clocks including the Lexon Flip+ LCD Alarm Clock, Philips Sunrise Simulator, an alarm clock with a bed shaker, SoundSpa Slumber Scents, a target practice alarm clock, and a running away alarm clock.

Why does the speaker decide to keep their phone in another room while sleeping?

The speaker decides to keep their phone in another room to avoid the negative effects of blue light and the potential for distraction, which could be impacting their sleep.

What is the role of sleep pressure in the sleep process as explained by Vanessa Hill, the sleep scientist?

Sleep pressure, also known as sleep drive, is the process that builds up throughout the day and dictates when you sleep. It increases until it reaches a point where the body physically needs to sleep.

What is the importance of the circadian rhythm in relation to sleep?

The circadian rhythm is the body's internal clock that influences various processes including appetite and alertness. It works in harmony with sleep pressure to regulate sleep and wakefulness.

What are some of the benefits the speaker noticed after making changes to their sleep routine?

The speaker noticed that they had more hours in their day due to not using their phone in the morning, and waking up in the middle of the night without the ability to use their phone likely resulted in more overall sleep.

What advice does Vanessa Hill give regarding expectations about sleep?

Vanessa Hill advises not to label oneself as a 'bad sleeper' and to have realistic expectations about sleep. She emphasizes that good sleep is about being awake enough to do the things you need to do without the risk of falling asleep at any moment.

What is the final approach the speaker takes to address their sleep issues?

The speaker's final approach involves making small tweaks to their sleep hygiene, such as using their phone in airplane mode for podcasts, setting an alarm, getting up immediately after the alarm, going for morning walks, stretching and drinking water regularly, and taking naps when needed.