right so people always ask me ali how do
you have so much energy
how do you get so much done how do you
never seem to get tired of it all
and guys in this video i'm gonna be
revealing the secrets behind this and
those are six
tips on how i'm never tired and they're
all around how i sleep more productively
let's get into it tip number one is to
use a kindle on the bedside table so
back in the day when my sleep used to be
absolutely terrible and i used to be
tired all the time
i used to take my phone into bed with me
so while i was in bed i'd be having the
bright light in my face i'd be scrolling
through instagram and twitter and tinder
very occasionally this is absolutely
terrible and this is probably the most
game changing thing that i did for my
sleep i now have the phone
across the room from me on my on my
chest of drawers wirelessly charging
and the only thing on my bedside table
is my kindle and i've got the kindle
oasis which has like a warm kind of
light in it not sure if that makes any
difference at all
but i read before bed and i read for
about 20 minutes to half an hour and
then i kind of feel my eyes closing and
then i fall asleep very very quickly
and since i started doing this since i
stopped having this blue light shining
in my face from my phone
i haven't like i rarely feel tired in
the morning so this is a huge huge tip
that i think will really help you guys
tip number two is to get a physical
alarm clock this is again a game changer
i set the alarm on my physical alarm
clock i actively decide what time i'm
going to wake up and then
when the alarm wakes up in the morning
it like forces me to get out of bed to
turn it off because it's just a such an
unpleasant sound
whereas i found that with my phone when
i used to have the alarm on my phone
even if the phone was across the room
from me it was way too easy for me to
just be like
hey siri alarm off or hey siri shut up
and when you have a physical alarm clock
anyway like i found that it makes me
more mindful about my sleeping because
now i can like
tactilely and physically set what time i
want to wake up
i can see on the clock face how many
hours of sleep i'm getting and this is
contributed to my
sleeping productively not being tired
tip number three is no caffeine after 2
pm again i picked up this tip from
matthew walker's book why we sleep
i talked about caffeine i was a load of
research into caffeine for a video about
is coffee good for you basically
caffeine stays in the bloodstream for
absolutely ages and however we might
think that we are immune to the effects
of caffeine or whatever
we're not like it does operate on our
neurotransmitters in the brain in
various different ways
and it basically stops us from sleeping
or if we do fall asleep it stops us from
sleeping well and so i have a lot of
coffee before like 2 or 3 p.m
and a lot of tea as well but then after
2 3 p.m i decide i'm only gonna have
decaffeinated stuff so i've got a box of
decaf tea
and occasionally we also get decaf diet
coke from the shops to have with
takeaway in the evening
just so i minimize my caffeine intake in
the afternoon tip number four is to use
blackout curtains now these ones that
i've got in my room are not particularly
blackout but they do block out most of
the light
and i found that like this is again one
of the most bang for buck changes that
you can do
to massively increase the quality of
your sleep and looking at the evidence
there's a load of evidence that says the
darker your room is the better your
sleep is going to be overall
and this is why i find like when i'm in
a hotel that has really really good
blackout cartoons i sleep
incredibly well and has been on my to-do
list for such a long time to get proper
blackout curtains in my room i just
haven't gotten around to it cause i'm a
bit of an idiot but i'm gonna do that
straight after recording this video tip
number five again is from research cited
in matthew walker's book while we sleep
and which is that the optimum
temperature for most of us to sleep in
is around
19 degrees celsius this is quite cold
it's quite it's a lot colder than like
room temperature which tends to be
around 23 to 25 degrees when we're
sleeping part of what's happening is
that our core body temperature is
falling
and so if we're in a room that's kind of
cool and we're snuggled up nicely in the
blanket
i find that that massively increases the
quality of my own sleep and so
practically the things i do to get to
that point are i have this
fancy ass dyson fan on the bedroom which
circulates wind
air around the room and i also have my
windows wide open
uh which helps especially in the winter
it's just like really creates a
very cold atmosphere in my room which
makes my sleeping a lot easier and a lot
better and then i'm not just like
struggling because it's too hot and too
humid tip number six is an amazing
strategy that i discovered
on the internet for how to fall asleep
in under two minutes
and the idea is as follows apparently
this is a tactic that pilots use
to fall asleep anywhere because airplane
pilots airline pilots need to be able to
sleep at will wherever they want so that
they can
because their schedules are all a bit
weird um but i started using this trick
when i do want to get to bed
and it works like 90 of the time it
doesn't work 10 of the time but that's
fine
and the trick is you lie in bed and then
you start off by like
closing your eyes and really trying your
best to relax
every single muscle in your face as
possible and that often means that the
mouth will
kind of pop open like this and the eyes
will be very close it's all about
relaxing all of the facial muscles
and now once the face is fully relaxed
at that point we're then going to relax
the legs
and so i imagine my legs kind of sinking
into the bed
and like fully fully fully relaxing and
feeling like kind of lead weights
and at that point if i haven't fallen
asleep by that which usually happen i
usually like 50 of the time i just fall
asleep by then
and i don't know what happens next uh at
that point i kind of adjust the position
of my arm slightly
then i try and relax my arms like very
deep down into the bed relax the fingers
relax the elbows relax the shoulders
and then if i still haven't fallen
asleep and again you know then
this is in 70 of cases i will have
fallen asleep within a minute as i'm
just doing this thing
then for the final kind of one minute
once everything is relaxed
i'm then doing a thing where i just
focus on breathing in and out and i'm
trying to do that meditationy type thing
being mindful and only focusing on the
breath and if i have a thought
then i just let the thought go and i
just focus on the breath and i find that
this sounds it sounds really weird to
explain and when i first read this i
think i read it on like lifehacker.com
or something like that
i was like oh there's no way this is
gonna work and then i tried it and now
anytime i need to fall asleep i actually
do this thing
and 90 of the time it works if it
doesn't work after like a minute or two
of trying to do this meditative thing
i'm like all right cool that's fine and
then i read for a bit more and then i
try the thing again
and it i've basically got a 100 success
rate so before i discovered this
technique
i used to think i used to kind of lie in
bed for ages thinking okay i need to get
to sleep
um but now that i do this thing it
happens like really really quickly so
100 recommend giving it a shot
all the stuff around sleep is really
important because obviously sleep is one
of the vital functions for a human body
it
helps us make our body healthier but it
also helps to make the mind healthier
because
learning is the thing that happens when
we sleep like our brain is consolidating
all the neural connections between
information and if you're interested in
using your sleep to improve your
learning you might also be interested in
using something else to improve your
learning such as brilliant who are very
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head over to brilliant.org forward slash
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thanks brilliant for sponsoring this
video and if you want to see how
my sleep fits into my morning routine
the following morning then
then check out this video over here
which is my insanely productive morning
routine thank you so much for watching
and i'll see you
in the next video bye do you want to try
some of this we should feed this to
sheen
i i ended up having i ended up piling
like 18
18 plus spoons of coffee you know that's
like stir it first
this is good oh
ew i'm gonna try i'm gonna try and drink
some
oh god
it's so bad oh my days wait try some
you've gotta try some this is what
happens when you try and frickin
get a solid hook for a video and you put
like 20 spoons of coffee
oh uh would you would you would you
raise would you raise my salary if i
drank it at all
raising salary by 0.00
i need to run for the spoon
i'm really tempted yeah
oh come on i i i i could do
i could do it i need water but i could
do it i'll raise his hand anyway
bloody hell what's wrong with you
i'm gonna sleep tonight you're gonna get
a cardiac rhythm and you're gonna die
thanks there's stuff floating in it as
well maybe i shouldn't do it yeah it's
not that bad though
okay