have you ever planned for a lazy day to get a rest from your busy day-to-day life but when
it came you ended up feeling out of schedule and wishing you were back at work the truth is humans
have a built-in clock and by implementing routines into our day-to-day life and creating consistency
in our actions we can really improve our health i'm not a scientist but the best piece of advice
i got this year in 2021 was to apply consistent sleeping eating and exercising habits as a way to
improve my well-being big thanks to the man andrew huberman for the constant knowledge on his podcast
and a big thanks to the sponsor of today's video shut i first of all what is a circadian rhythm
okay let me give you the scientific explanation and let me give you how i would describe it to
a friend according to the national institute of general medical sciences circadian rhythms
are physical mental and behavioral changes in our systems that follow a 24-hour cycle some important
biological processes that help regulate the circadian rhythm are our sleep wake cycle which
comes about with the production of melatonin which many of you may have heard of already
body temperature feeding hormonal secretion glucose homostatus and cell cycle regulation
please tell me i did that right okay now let me give you how i would describe circadian rhythm
in simple terms the circadian rhythm helps us regulate and perceive our sense of time
and this can be beneficial for other species not just humans for example on andrew huberman's
podcast they'd give an example that if an animal has the wrong sleep awake time this could be
really bad if their predators are going to attack them during that time where they're asleep so same
for animals having that rhythm of sleep wake and eating can be a matter of survival but
in general the circadian rhythm is really good for humans to get into routine and understand
okay it's night outside it's time to go to bed because that's what the rest of the society does
or maybe every day 12 o'clock rolls around and you're thinking i haven't eaten yet today it's
time to eat now that's just a little bit of science behind the circadian rhythm or our
internal clock and why it's really important for us to know about it and understand how we can
help this system thrive but the truth is i'm not a scientist and i'm not going to pretend to be one
so let me just tell you ways that i've implemented scheduling to help improve my circadian rhythm and
in turn feel a lot better in general and have a lot more energy throughout the day
the first form of scheduling i've implemented to help myself feel better is sleep schedule
and before you think yeah we all need to sleep but do you go to sleep the same time every night
and wake up at the same time every morning i've always thought that i've had a good sleep schedule
and then i realized that my first two years at university i was out late some nights and up
really early to get to class or to study or get to work and my sleep schedule was all over the place
and that's probably why for those two years i felt really low energy fro this kind of continued for
the pandemic but it brings me to here where i'm living in valencia and because i have scheduled
work time i have to wake up at the same time every morning and in order to get my nine hours
of sleep because i'm one of those people that need a lot of sleep i have to go to bed at 11 p.m and
i found that 11 p.m to 8 a.m schedule has given me infinite energy i found the time that works for me
nine hours is great but you know for you you might only need six hours humans are all different
and just because that's my schedule doesn't mean that's the schedule that works for you
but i do really recommend trying to find what sleeping schedule is giving you the most energy
throughout the day and try and be consistent with it now of course if you have an hour with friends
don't fret i'm sure you will survive it but for the most part we should really
be trying at least the other six days of the week to get consistent and regulated sleep getting good
sleep is vital and without good sleep we have bad health so i'm really happy to ensure the sponsor
of today's video shut up with over three million users shoti is an application that aims to track
and monitor your sleep schedule and the quality of your sleep we all understand how annoying it
can be when you're in bed late at night and your brain doesn't want to turn off and you
can get yourself to stop thinking and that's why my favorite part of the application is that they
also have really cool sleep sounds and stories to help you fall asleep my personal favorite is this
another really cool feature is that there's a recording function to help you find out whether
you snore and how this is affecting your sleep schedule or maybe affecting your partner's sleep
schedule which i think is something we're all interested in i wish i could have someone tell
me if i snore i know we're shy i can so if you want to start prioritizing your sleep schedule
and thus your circadian rhythm download your eye on the app store or google play today by clicking
my link in the description below and you can have access to six months of show eye for only twenty
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sleep sound is i'm very interested and thank you very much to shai for sponsoring today's video
another way that i have implemented scheduling into my life these two kind of go hand in hand
but for most people probably wouldn't is my exercising schedule and my seeing light
schedule i need to give a better waiting for that like i said since i've come to valencia
i have had ample energy and i was really trying to figure out why in my head i thought maybe i'm
just really happy to be doing my year abroad and i'm just really excited that's giving me energy
but when i listened to andrew cameron's podcast i learned that the times and the amount of time
that you're seeing light each day can really affect your circadian rhythm and thus your energy
now i completely forgotten that every day i was waking up at 8 and i was going straight outside
into light walking 30 minutes before starting work so whilst i was walking i was getting all
this good vitamin d from sunny spain because i have yet to see a cloudy day here and then when
i would get to work i would be so energized and now going from a day where i was viewing sunlight
for two hours i will get into two hours later compared to when i was living in scotland where
it's always very cloudy the sun quality is not very good and i was not really outside
that much it's no wonder as to why i had so much more energy alongside the seeing
lots of light a day a way that's helped me get to sleep quicker is by cancelling out light by
around 8 pm and that gives me two hours to stop having bright lights on my face i try to turn
my phone and laptop brightness down every night as well which has really helped and i'm very lucky
that in spain and i know italy as well i have shutters that like really give me a blackout
and this has really helped me get sleep quicker and by doing this it's like giving my body a sign
like hey it's time to go to sleep you're not out in direct sunlight right now and yeah try it out
now the two hours let me calculate why i'm outside for two hours because this year i have implemented
a good exercise routine that works for me and that is just walking for two hours a day
roughly 10 kilometers my habit is that i will walk at least five but every working day i
walk 10 kilometers and that is two hours and the reason that this exercise works for me is because
i have to get to work so i know i have to do it at least four times a week and to it because i don't
feel like i'm working out so low impact cardio every single day has done millions for me and
the fact that i can go a walk and see sunshine at the same time is like killing two birds with
one stone maybe you prefer a 30 minute hardcore workout and that's totally great too but giving
some form of exercise every day we are no strangers to the fact that this is extremely
beneficial for your health but it is also very beneficial for your circadian rhythm
the last routine i have implemented to help my circadian rhythm is my eating schedule
and trigger warning for anyone who may not be comfortable with this topic if so please click
off the video thank you for watching but yes i have been intimate investing for a good few years
now and recently i came home to my family house and i stopped intermittent fasting for around
two weeks and i realized how much it affects me just eating whenever i want eating whatever i want
since coming home i have been straight back into the intermissive fasting i've spoken about it
before but intermittent fasting is not starvation it is instead scheduling a select amount of time
to eat throughout the day for me personally what works is 1 p.m to 8 30 pm because i live
in spain and people eat dinner at like 10 p.m so that's really the earliest i can eat dinner
without visiting closed restaurant but maybe for you if you're from the uk you could do 12 p.m
to 7 p.m because i know a lot of us tend to eat between 5 and 7 p.m so maybe that's better for you
and this was another thing in the podcast i keep talking about that i was i guess not
surprised to hear i knew how much eating during a selected window had really benefited my health
and maybe it would benefit yours too so these are the five ways that i have implemented routine
into my life where i can still have fun whenever i want and there's still a lot of time for free time
but i have set routines that are helping my circadian clock to thrive to live its best life i
want to know below did you know what the circadian rhythm is i mean if you're a science major
you probably did but if you aren't a science major like me were you surprised to hear that we have
this internal clock or did it make sense to you thank you again to
shai for sponsoring today's video and thanks to andrew huberman for all of the knowledge
here are two videos i recommend and if not that's okay i hope you have a lovely day and bye