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Have you ever felt like no matter how hard you try, you always feel tired? I've been there many times in my life - and I wanted to make this video for you. In this video I'll help you understand the basics of how sleep works and 8 crucial tools you can use to build the life you want to live.

Note that there are a number of medical conditions that can lead to persistent fatigue - if you think this could be you, please consult a qualified medical professional for individualised assessment and advice! This YouTube video is purely for general informational purposes about sleep and is not intended as personal medical advice. Please consult a qualified healthcare professional for individualised advice on any medical concerns.

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P.S. some of the links in this description are affiliate links that help support the channel at no extra cost to you. Thank you for the support! :)

» Sources 🤓

Books:

Why We Sleep, Dr. Matthew Walker
Amazon link: https://geni.us/whwesleep
Shortform link: https://www.shortform.com/app/book/wh...
Hello Sleep, Dr. Jade Wu
Amazon link: https://geni.us/hellosleep
The Sleep Prescription, Dr. Aric A. Prather
Amazon link: https://geni.us/sleepprescription
The Science of Sleep, Heather Darwall-Smith, MA.
Amazon link: https://geni.us/scienceofsleep_

Scientific Studies:

Steven W. Lockley and others, High Sensitivity of the Human Circadian Melatonin Rhythm to Resetting by Short Wavelength Light, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 9, 1 September 2003, Pages 4502–4505
Study Link: https://doi.org/10.1210/jc.2003-030570
Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018 Mar 16;5(1):e23. doi: 10.2196/mental.9519. PMID: 29549064; PMCID: PMC5878366.
Study link: https://mental.jmir.org/2018/1/e23/

Quotes + Case Studies:

Dr. Andrew Huberman: “Using Light for Health”
Article link: https://hubermanlab.com/using-light-f...
Dr. Andrew Huberman: “Toolkit for Sleep”
Article link: https://hubermanlab.com/toolkit-for-s...
CNBC: “What chess grandmasters eat for peak concentration and performance”
Article link: https://www.cnbc.com/2019/09/20/chess... athlete
CNBC: “LeBron James reveals the nighttime routine that helps him perform ‘at the highest level’”
Article link: https://www.cnbc.com/2018/12/21/lebro...
CNBC: “Olympic hero Michael Phelps says the secret to his success is one most people overlook”
Article link: https://www.cnbc.com/2017/02/14/olymp...

Other article citations:

Sleep Foundation: “Adenosine and Sleep”
Article link: https://www.sleepfoundation.org/how-s...
Sleep Foundation: “Circadian Rhythm”
Article link: https://www.sleepfoundation.org/circa...
National Institute of Health: “Pharmacology of Caffeine”
Article link: https://www.ncbi.nlm.nih.gov/books/NB...
Centers for Disease Control and Prevention: “Effects of Light on Circadian Rhythms”
Article link: https://www.cdc.gov/niosh/emres/longh...
Financial Times: “Sleep expert Matthew Walker on the secret to a good night’s rest”
Article link: https://www.ft.com/content/e6ccdcac-1...
Zen Buddhism: “Mindfulness Meditation To Sleep Better”
Article link: https://www.zen-buddhism.net/mindfuln...
UpToDate: “Cardiovascular effects of caffeine and caffeinated beverages”
Article link: https://www.uptodate.com/contents/car...