[Music]
i've always said that if i had one
superpower in life it would be the fact
that i can fall asleep so quickly and so
efficiently and it takes me around three
or four minutes
maybe seven to ten minutes on a really
bad day so in this video i want to talk
to you about why it is that i sleep
seven hours
every single day whether i'm on vacation
or i'm working whether it's after a big
night out or a regular night of netflix
and chill and how it is that i'm able to
fall asleep so easily if you're new to
the channel then hi my name is nasser
and i'm now a final year medical student
studying at king's college london
and let's talk about sleep
the reason that i sleep seven hours
every single day is because i see sleep
as a tick box exercise something that i
just need to do and need to get done
so i can put it behind me and move on
with the rest of my day i don't
particularly enjoy sleep and when i wake
up in the morning i don't lay in bed i
don't check my phone in bed as soon as
i've sort of started to wake up and i've
snoozed maybe one or two alarms i just
get up and begin my day i personally
think this is great
seven hours is all the sleep that i need
and it gives me plenty of time
throughout the rest of the day to
complete all the activities that i want
to keeping up a social life going to the
gym playing sports attending medical
school
filming videos for this youtube channel
and everything else having said all that
my goals with sleep are to be as
efficient as possible i want to go to
bed at the right time when i've told
myself that i need to and then i want to
fall asleep as quickly as possible and
then when i wake up in the morning the
time between waking up and getting out
of bed i want to be as
small as possible so let's talk about
exactly how i do just that
the first thing i'd like to talk about
is the one that's helped me the most and
that is having a radio alarm clock
a radio alarm clock has completely
changed the way that i wake up and what
my relationship looks like with sleep
it's something that i'm so surprised
more people don't use already instead of
hearing that really loud and
jarring alarm clock sound that we're all
used to you can wake up to the smooth
and calming voice of someone talking to
you over the radio or your favorite
music channel or whatever it is you
choose to put there but the point is
waking up to a radio alarm clock of
gradually increasing loudness and having
someone talk to you
is infinitely more calm and just more
pleasant in the morning when you wake up
as opposed to that annoying annoying
alarm sound personally this has made
such a huge change for me when waking up
in the morning i find that i'm a lot
happier less groggy and just more at
ease honestly that alarm sound when i
think of it now just gives me nightmares
so a radio alarm clock is honestly
fantastic i could not more highly
recommend it and i think everyone should
be using one the second thing that i
want to talk about is building routine
when it comes
to sleep personally in my life routine
is so incredibly important and it
permeates pretty much all aspects of my
life from sleep to work to cooking to
enjoyment social life i love having
routine because it makes the decision
making process day-to-day so much easier
personally i've been taking a shower
right before bed as literally the last
thing that i do before bed for something
like the last 15 years of my life and so
i'm incredibly conditioned as a person
to have a shower and then fall asleep
within the next 10 to 15 minutes or so
what this means is that every day after
i have a shower
my brain and my body knows that it's
time for bed and i instantly become more
sleepy and that saves me so much time
from just jumping into bed with a fully
awake mind and then having to sort of
slow down and wind down
while i'm in bed in fact i'm so
conditioned by this that when i shower
in the middle of the day
if i've gone for a run or after the gym
or i'm just really hot and i need to
cool down with a shower i become very
sleepy afterwards and i actually need a
coffee after my shower midday just to
stay awake and go back to normal now for
you you don't have to shower right
before you go to bed you can do anything
that you want but getting in this sort
of habit of building a routine something
that is strongly associated with sleep
time or bed can very effectively put you
in the sleeping and tired mood
both in your brain and in your body so
that going to sleep becomes a lot easier
the third thing that i want to touch on
is the use of our phones in bed
now stopping using your phone before bed
is really really difficult and i think
for the vast majority of people
using your phone in bed is something
that's quite a pleasurable experience
it's something that you want to do and
that you enjoy and so completely cutting
it out i don't think is necessarily the
right approach
unless you're really really addicted to
your phone and you stay up for hours on
end scrolling through social media right
before bed then yeah probably put your
phone on your desk or somewhere far away
so that you don't use it
that might be better but otherwise i
don't really see anything wrong with
using your phone in bed
as long as you have checks and balances
in place to make sure that you're not on
it for too long
or you're not doing the types of
activities that might wake up your brain
too much
so personally before i go to bed i like
to check my twitter and my instagram and
one of the things that i've done that
really helps put these checks and
balances in place for myself is that i
follow very few people on my social
media platform so that means that when i
get into bed and i check these apps i
spend
maybe five to seven maximum 10 minutes
checking through those apps before i'm
all up to date and there's nothing left
for me to see anymore and so in this way
i've sort of built like a cage around my
social media usage because there's no
point in me staying on the app anymore
since i'm already caught up and i've
seen everything up until this point
another thing is that i've told myself
not to watch youtube videos in bed
because youtube videos generally i pay a
lot more attention to and i think about
a lot more and so that wakes my brain up
and makes me more mentally active
right before i'm trying to fall asleep
so it's a general rule of thumb for
myself i don't watch any videos in bed
if i do want to watch a video at night
time around when i'm going to sleep then
i watch that video in the shower so that
i'm outside of my bedroom i'm outside of
my bed and it's in a completely separate
sort of mental zone and then once i come
into bed
no more videos now for you obviously you
might have different types of usage for
your phone in bed but i encourage you to
look at what it is that you do on your
phone before you sleep and think about
whether that's keeping you up at night
making your brain active and working and
sort of preventing you from having a
quick and healthy easy and comfortable
sleep at night
you can set your own rules that sort of
close you in and prevent you from using
your phone or your social media
too much while in bed and keeping you up
at night
alright so the next point that i want to
talk about is what i like to call the
go to sleep method now the good sleep
method
is something that i have made up it has
absolutely no backing
in science or anything else like that
it's just something that i do that i
personally find
very very very helpful in going to bed
what is the good sleep method basically
when it comes to falling asleep
i think we can all relate to the fact
that the reason that we stay up or that
we can't fall asleep or that we have
difficulty falling to sleep is that our
mind is continuously thinking about
something so my goal with this method is
to prevent my mind from thinking
thinking about what that specific thing
is but also thinking in general because
if i'm thinking about anything then i'm
not focusing on going to sleep so
literally whenever i'm having difficulty
falling asleep
i do the exact same thing i repeat the
three words go to sleep
over and over and over and over and over
and over and over and over
again now what this does is it floods
all the parts of my brain that would be
free to think about anything else and it
confuses it and overwhelms it with the
three words go to sleep go to sleep go
to sleep go to sleep go to sleep go to
sleep go to sleep go to sleep go to
sleep go to sleep go to sleep and if you
try this right now when watching this
video or when going to sleep later
tonight you'll find that you basically
cannot think about anything else you
physically
don't have the brain capacity to have
any other thoughts or go down any rabbit
holes in your mind and so as weird and
strange as it sounds i find that this
helps me fall asleep
literally a hundred percent of the time
every time when i'm having difficulty
falling asleep if ever i realize how
crazy and weird it sounds but trust me
if you're having difficulty falling
asleep just give this a go and let me
know in the comments when it works for
you
now another thing that i want to talk
about is showering before bed now
personally i find that showering before
bed helps me immensely
as a 10 minute break to completely
cleanse your mind from any thoughts that
you're having so literally stand under
the water you know clean yourself and
you just get to
relax you just get to chill when i'm
sitting here in my room and i'm sitting
in front of the screen on my desk i'm
constantly thinking about work
constantly constantly constantly you
know if i'm on the phone if i'm
answering an email if i'm sending a
message
i'm constantly thinking about stressful
things so either work for medical school
or work for this youtube channel or
whatever
and so when i get in the shower at the
end of my day i literally have 10
minutes of just absolutely
to think about whatever i want to relax
to sort of wipe my slate clean and reset
my mind reset my brain before getting
into my bed and going to sleep so this
is sort of like a ritual for me to sort
of relax and
unwind at the end of the day and get a
completely clean slate before getting
into my bed the point that i'm trying to
make is that
if you have sort of this protected time
10 minutes of just protected time no one
can talk to you no one can email you
no one can message you 10 minutes of
utter silence and relaxation before
going to bed i think it would do
absolute wonders for helping fall asleep
next let's talk about caffeine
consumption now caffeine consumption is
something that is incredibly important
that a lot of people don't pay too much
attention to in relation to their sleep
and sleeping habits personally i think
i'm really really lucky in the sense
that i can drink coffee at 11 at night
12 at night and just go to sleep 10
minutes later 30 minutes later with
pretty much no problem at all in fact
i'm pretty sure coffee has no effect on
me and doesn't help me wake up this is
just a theory that i have because i feel
like i drink coffee and if i want it to
keep me awake it'll help me stay awake
and if i want to go to sleep then i'll
just ignore
the coffee and fall asleep so yeah
anyways small tangent but this scenario
is really for the minority of people the
vast majority of people have significant
and real effects from caffeine
consumption i have plenty of friends and
family who simply do not drink
anything that contains caffeine after 1
pm 2 pm
3 pm 5 pm whatever it is for them
because they know that it's going to
keep them awake at night and it's going
to prevent them from falling asleep
easily so the important thing from this
point is to ask yourself
how does caffeine affect me and my
energy levels my alertness and my sleep
and if it's something you haven't
thought about before and you are having
difficulty sleeping i would really
suggest
cutting caffeine out from the later
hours of your day or even as early as
the afternoon 1 pm 2 p.m and seeing if
that helps you sleep later on at night
caffeine has a ridiculously long
half-life i don't know the number of top
of my head but it stays in your body for
a really long time and so it's very
plausible that a cup of coffee you have
at 1 pm
still has caffeine effects on you when
you're going to sleep at like 11 or 12
at night so definitely take a moment to
reflect on your own caffeine consumption
and how it might be affecting your
sleeping habit
and then the very last thing that i do
right before i go to bed the final final
act
before i go to sleep is i set my alarm i
literally take my phone i look at what
the time is right now
i add seven hours to that time i set the
alarm and then i go to sleep it gives me
a lot of
comfort and rest to know that i'm going
to be awake in seven hours from now i
don't really need to think about
sleeping in too much or sleeping too
little i just know that in my life
generally speaking i'm going to be
sleeping seven hours no matter what the
day is no matter where i am
whether i'm holiday whether i'm here
working whatever i'm gonna sleep seven
hours and that just honestly makes me
feel really comfortable
and happy just knowing the fact that
there's this sort of set routine that's
gonna happen every single day of my life
and i don't really need to think about
do i wanna see more today don't wanna
sleep less today i'm just gonna sleep
seven hours now throughout the years and
within
certain years i will change from having
just one alarm to wake me up in the
morning to having something like four
alarms to wake me up in the morning and
i haven't really figured out what causes
these changes but i'm always striving to
just have one alarm but i don't always
make it so i set up backups just in case
but generally speaking i've got the
radio alarm clock and then five minutes
later i get that
phone alarm to just tell me hey get out
of bed right now
all right and i think that is pretty
much it that's everything that i wanted
to mention about sleep
that is everything that enables me to
fall asleep within
honestly like three to four minutes most
nights i feel like i need to not worry
about this i hope you enjoyed watching
this video and hopefully it helped you
learn a thing or two
that will help you fall asleep easier in
the future if you did enjoy this video
please don't forget to leave a like on
it and also subscribe to my channel to
see more content from me in the future
and i'll catch you in the next one peace