Sleep well good health
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00:00If you get a lot of sleep between 2 to 5 in the afternoon,
00:04then according to scientists, you can die very soon.
00:07Let me explain you why.
00:08This is Ranjan Das, one of the leading IT companies in India,
00:11the CEO of SAP.
00:13Going to the workout every day, jogging regularly,
00:16always eating healthy food,
00:18even participating in marathons,
00:20he did all this in his entire life.
00:23And he seemed completely fit from inside out.
00:26But then, one day, on 21st October 2009,
00:30suddenly the news came that when he was returning home from the gym,
00:34he died of a heart attack.
00:36Yes, a completely athletic person,
00:39who used to do cardiovascular exercises like jogging regularly,
00:43who trained his heart to run in marathons,
00:47that person died of a heart attack at a young age.
00:50And the reason?
00:51He strongly believed that to feel fit and fresh,
00:54only 4 hours of sleep is necessary every day.
00:58But, can someone get a heart attack because of less sleep?
01:02How did a health-conscious CEO miss such a big thing?
01:06Well, you must have heard about daylight saving.
01:09In the USA, in the month of March,
01:11the clocks are moved one hour ahead,
01:13so that in the summer season, the day time can be extended.
01:16The clocks are moved one hour ahead,
01:18the second march is done at 2 o'clock in the night,
01:21and people get to sleep one hour less that day.
01:24And, according to reports,
01:26just because of that one hour less sleep,
01:28heart attacks increase by 25%.
01:31And for two days, they keep increasing by 25%.
01:34I repeat, just because of one hour less sleeping time.
01:38Okay, this is also reversed.
01:39In November, when one hour is added,
01:42then heart attacks decrease by 22%.
01:45Fascinating, right?
01:46There is a group of sleep scientists around the world,
01:48called Association of Professional Sleep Societies.
01:51In one of their reports, they revealed that
01:53people who are sleep-deprived,
01:55usually get a lot of sleep in two specific time spans.
01:58One is between 2 to 7 a.m.,
02:00and the other is between 2 to 5 p.m.
02:02Now, look at a weird pattern in this.
02:04In most of the heart attack cases,
02:06people die the most in these time spans.
02:09Now, looking at all these weird patterns,
02:11first of all, all the scientists felt that
02:13these can be coincidences.
02:16But now, last year,
02:18when Zairus Hospital in Ahmedabad
02:20surveyed 243 heart patients,
02:22they found out that
02:2337% of heart patients
02:26were suffering from inadequate sleep.
02:29Even the European Heart Journal
02:31released a study on 470,000 people
02:34from 8 different countries.
02:36It found that people who are sleep-deprived,
02:38have a higher chance of dying from heart diseases
02:41than those who are sleep-deprived.
02:43and a 15% chance of dying from a heart stroke.
02:46The point is that
02:47if you get a lot of sleep in the afternoon,
02:50then this is a natural alarm sign of your body
02:53that you are severely sleep-deprived
02:55and your heart has started to weaken.
02:57Now, have you ever experienced
02:59that you don't sleep well for a day or two?
03:02Then you literally feel like
03:04you've been drinking.
03:06You know, absolutely slow and confused,
03:08your brain doesn't feel sharp
03:10and you can't do your regular work properly.
03:12Have you ever wondered why this happens?
03:14Well, it's a very old story.
03:16In 1894, a Russian scientist,
03:18Mary de Mancina,
03:20did an experiment on some puppies.
03:22She deliberately didn't let the puppies sleep for many days.
03:25She kept them awake by making them do some activities
03:28so that they could understand
03:30what was going on in their bodies
03:32when they didn't sleep or didn't sleep enough.
03:34It was found that
03:35despite playing and eating well,
03:37all the puppies died in just 1-2 weeks.
03:41And the cause of death was found
03:43to be lesions in their brains.
03:47Now, how did these lesions develop?
03:49And do lesions develop in humans
03:51due to lack of sleep?
03:53I'll tell you more about this
03:54when we discuss science.
03:56But for now, understand it's not just the heart,
03:59but also the brain,
04:01which is directly damaged by less sleep.
04:03In fact, a new study related to this
04:05shows that every year,
04:07if your deep sleep time is less than 1%,
04:10your brain-damaging diseases,
04:12such as Alzheimer's and Dementia,
04:14increase by 27%.
04:17Now, I talked about the feeling of drinking
04:19because of lack of sleep, right?
04:21This is that research.
04:22According to Ann Williamson,
04:24a researcher at Australia's 2nd most prestigious
04:26University, University of New South Wales,
04:28staying awake for just 17 hours
04:30is as dangerous as drinking alcohol
04:32beyond the permissible limit.
04:34The Australian permissible limit is higher than the Indian limit.
04:37So, in the context of India,
04:38you're practically drunk.
04:39Now, in the recent Posh accident in Pune,
04:42there was a drunk driver,
04:44due to which 2 innocent people lost their lives, right?
04:47But what people are still not realizing is that
04:50every year, in India,
04:52only 11% of people suffer from road accidents
04:54due to drinking and driving.
04:56But, 40% of road accidents
04:58are due to sleep driving.
05:00This is official data,
05:01which means it's almost 4 times more.
05:03And we have made laws about alcohol.
05:06But what about lack of sleep?
05:08So many transport drivers
05:10keep driving for 18-20 hours
05:13from one state to another.
05:15Some don't even sleep for 1-2 days non-stop
05:18and drive big cars freely on the highways.
05:21I mean, just think about it.
05:22Whenever we drive on the highways,
05:24we are moving between moving coffins,
05:27one of which can have our name on it at any time.
05:30Now look,
05:31because there are no laws on it,
05:33it will be better than awareness and education.
05:36For this, every Indian
05:37has to understand the science behind sleep.
05:39How lack of sleep
05:41creates so many problems in the body,
05:43which you face in your daily life,
05:45but you don't know its root cause.
05:48For example,
05:49I used to get blisters in my mouth every few days,
05:52which used to hurt a lot for 4-5 days.
05:55Those who have it will know the pain.
05:57Basically, it becomes difficult to work,
05:59especially if you have to speak like me.
06:01Now, in the beginning,
06:02I thought that B-complex vitamins might be lacking,
06:05so I started taking supplements,
06:07but the problem didn't get solved.
06:08And then in the end,
06:10I discovered that
06:11if I can't sleep properly for 2 days in a row,
06:14or if I have a sleep effect,
06:15then I start getting blisters in my mouth.
06:17So we are facing so many such problems,
06:19whose solution is very simple.
06:21Making sleep a priority.
06:23And this is exactly why
06:25this video is very important today.
06:27Especially for those people
06:29who have trouble sleeping.
06:30Every person spends his one-third life sleeping,
06:34and that's why everyone needs to have
06:36the right knowledge about it.
06:38Today, all the questions related to your sleep
06:41will be answered in this video.
06:43Today, through this video,
06:44my goal is simple,
06:45to tell you the importance of sleep,
06:47and to answer all the questions related to sleep here.
06:51And that's why in this video,
06:52we will know
06:53why sleep is the most important activity
06:55for our body, biologically speaking.
06:57I repeat, the most important activity.
07:00Apart from night,
07:01why do we sleep between 2-5 in the afternoon?
07:03How are so many diseases connected
07:05to a simple activity like sleep?
07:08And how can you use a powerful sleeping technique,
07:11the Military Sleep Method,
07:16to get sleep in just 2-7 minutes?
07:19This technique is scientifically proven,
07:21and the military also uses it.
07:23By literally self-hypnotizing yourself,
07:25between rocky ground, trees and plants,
07:27in the sound of bullets,
07:28between fear and anxiety,
07:29to take a nap anywhere.
07:31So we will learn this technique too.
07:32And scientifically speaking,
07:34not only is sleep time important,
07:36but sleep quality is also important.
07:38But most of the people,
07:40don't focus on this.
07:42A 6-hour quality deep sleep,
07:44is better than a 9-hour shallow sleep.
07:46You won't believe,
07:47just look at this survey.
07:481 third couples,
07:49who recently got divorced,
07:51the reason behind their divorce,
07:53was lack of sleep.
07:55Usually in families,
07:56husband and wife sleep together.
07:58And if you also share a bed with someone,
08:00then you know,
08:01if your partner moves a little,
08:03then your sleep breaks too.
08:05Resultingly,
08:06you only get shallow sleep,
08:08which makes you grouchy and irritated,
08:11which creates relationship issues in couples.
08:13In fact,
08:14have you heard about sleep divorces?
08:16Means, husband and wife live together,
08:18but don't sleep together,
08:19because of these problems.
08:21According to a survey,
08:22in a modern country like America,
08:2443% millennials,
08:2533% of Gen X,
08:2728% of Gen Z,
08:29and 22% of baby boomers,
08:31have taken sleep divorces.
08:33Now there is a company,
08:34Flow Mattress,
08:35which has come up with a very unique solution for this problem.
08:38Flow Anti-Gravity Mattress,
08:40whose main USP is,
08:41that if your partner turns and moves a lot in sleep,
08:44then you won't be disturbed at all in this mattress.
08:47In fact,
08:48they even have a claim,
08:49that if you keep a glass of water on one side,
08:51and on the other side,
08:53even if you jump on this mattress,
08:55the glass of water won't fall at all.
08:57Let's test this claim of theirs.
09:00So they shipped this mattress to me,
09:02I accidentally entered the office address,
09:04so I had to bring it home from there,
09:06but fortunately,
09:07because it comes in a compactly,
09:08neatly packaged,
09:09vacuum sealed pack,
09:11so we didn't face any problem.
09:13This mattress is made of 100% natural latex,
09:15and this is called anti-gravity,
09:17because this is India's first ever mattress,
09:19which has been designed in such a way,
09:21that you don't feel the downward pulling force of gravity.
09:25And it feels like you're floating in water.
09:27Its foam is at the perfect midpoint,
09:30which means it's neither too soft,
09:31nor too hard.
09:32It's at the perfect center point,
09:34which takes shape as soon as you lie down,
09:37so that you don't have back pain,
09:38neck pain issues.
09:46Whoa! It really didn't fall.
09:48Actually, this is because,
09:49they use a unique motion isolation technology,
09:52which means that if the glass of water doesn't fall,
09:54you'll get disturbed if your partner falls,
09:56there's no chance of that.
09:57Also, our skin is surrounded by dust pollution chemicals,
10:01and that's why it's important,
10:02that our skin gets at least 7-8 hours of sleep break.
10:06And that's why the top cover of the Flow mattress,
10:08is made of charcoal infused gel,
10:10which makes it absolutely anti-allergic,
10:12and toxin free for your skin.
10:14If by mistake, something falls on this mattress,
10:16then don't worry,
10:17its top cover is zippered,
10:19which you can easily remove and wash.
10:21Also, it's quite affordable,
10:23my previous mattress was around Rs 35,000,
10:26but the starting price of this mattress is around Rs 4,500,
10:30which you can buy in interest-free EMI options.
10:33It's quite simple to order this,
10:35you just have to go to the website,
10:36type in anti-gravity if you want what I have,
10:39then ortho, which is a little firm,
10:41which is for back pain,
10:42and ergo, which is a memory foam,
10:44which is quite soft.
10:45You have to choose one of these three variants,
10:47and then finally select the size.
10:49You can also customize it according to the size of your bed,
10:52and that's it.
10:53It will automatically be delivered to your home in 3-5 days.
10:57And most importantly,
10:58Flow mattress gives you a 100-night risk-free return policy,
11:02and a 10-year warranty.
11:04Meaning, within 100 nights,
11:06if you want to exchange the size of the mattress,
11:09or if you want to buy a different variant,
11:11then you can definitely do so.
11:12And if you want to return it,
11:14then you can do that as well.
11:15You will get a full refund,
11:17so really you don't have anything to lose.
11:19I strongly believe,
11:20a good mattress is one of the best investments in your life.
11:24Because we are going to spend one-third of our life sleeping,
11:27so there should be no compromise in this one thing.
11:30And now let's get back to our important topic of sleep.
11:33We were talking about, scientifically speaking,
11:36why do we sleep?
11:38If we were living in the jungle,
11:40then we would have become weak for 8 hours.
11:42And any predator could easily hunt us.
11:45So why did this trait evolve?
11:48So basically, our body is a machine.
11:51A system.
11:52Think of it as a biological machine,
11:54which regularly needs servicing, clean-up, and reset.
11:57Now let's say, in a computer,
11:59if we are doing some important work,
12:01then the computer doesn't suddenly switch to servicing mode,
12:03or software update.
12:05Similarly, our body evolved in such a way,
12:08that it took out a separate time out of 24 hours,
12:11for this purpose.
12:12And a few hours before that,
12:14it starts warning us,
12:15that now servicing mode is going to activate,
12:18which means, we start feeling sleepy.
12:20Now in sleep, our body does thousands of things,
12:23but we can divide all these things into 3 major categories.
12:26First, reset or reboot.
12:28Second, growth and repair.
12:30And third, memory consolidation.
12:33So these are the 3 major purposes of sleep,
12:35which are the lifeblood of our health.
12:37And all the complications,
12:39are due to not completing these 3 functions.
12:43Now this entire cycle of sleep depends,
12:45majorly, on just one main system.
12:48This is the circadian rhythm of our body,
12:51which can be the root cause of all these sleep problems.
12:55Our circadian rhythm is completely dependent on sunlight.
12:58For example, when the sun rises,
12:59the light of the sun falls on the photoreceptors of our eyes,
13:02and the body starts creating cortisol,
13:04which is a wake-up hormone.
13:06And then at night, when the sun sets,
13:08and the surrounding light decreases,
13:10it detects the absence of light in our eyes,
13:12and tells our brain.
13:14And then our brain creates sleep hormone, melatonin.
13:17Due to the effect of this hormone,
13:19we feel drowsiness.
13:21And the body is just a vital thing,
13:22whose heart beat, breathing,
13:24kidney filtration,
13:25and the brain systems that control them,
13:27keep running,
13:28and starts toning down all the other processes,
13:31and we start feeling sleepy.
13:33This is the reason, that we saw in the sleep graph,
13:35that between 2 to 7 am,
13:37we feel very sleepy.
13:39But, due to our modern lifestyle,
13:41this natural circadian rhythm,
13:43is the one that is deteriorating the most.
13:45In India, on smartphones,
13:47on an average, screen time is the highest in the world.
13:49More than 4 hours per day.
13:51And this usage mostly happens at night.
13:53The same blue light comes out from the smartphone,
13:55which sends a message to the brain,
13:57that it's morning, it's time to wake up.
13:59Whereas in reality, it's night.
14:00And because of this, our circadian rhythm deteriorates,
14:03and our sleep quality becomes poor.
14:05Apart from this, overeating at night,
14:07stress, poor nutrition, etc.
14:09also deteriorates your circadian rhythm.
14:11So, keeping these in control,
14:13should be the biggest priority for good sleep.
14:15Now, I have told you the exact science of getting good sleep,
14:17and fast sleep, in the next video.
14:20So, just wait for that.
14:22Before that, it's very important to tell you,
14:24how compromised sleep can trigger fatal diseases.
14:27Look at these images carefully.
14:29These are images of blood arteries of some rats.
14:31On which, Harvard Medical School,
14:33and Massachusetts General Hospital,
14:35did a joint research.
14:37The first image is of those rats,
14:39who were given proper sleep.
14:41And the second image is of those rats,
14:43who were not given proper sleep for 16 weeks.
14:46In these, you can clearly see,
14:48that a thick plaque has formed in the center.
14:51Which is less in the first one,
14:53but in the second one,
14:54it's blocking almost the entire blood vessel.
14:57Now, the scientists thought,
14:58why did this happen?
14:59Well, because,
15:00by continuously disrupting sleep,
15:02the level of the hypocretin hormone,
15:04which regulates the production of WBCs,
15:07abnormally drops.
15:09And due to this,
15:10more WBCs are formed,
15:12which block the blood vessels.
15:14Yes, that's right.
15:15Unfortunately,
15:16that plaque is made from our own WBCs,
15:19which accumulates and blocks the blood vessels,
15:22and then causes heart diseases.
15:24But it doesn't stop over here.
15:26In the Cancer Journal of 2011,
15:28a research was published,
15:29revealing that consistently,
15:31sleeping less than 6 hours,
15:33increases the risk of cancer,
15:35specifically colorectal cancer,
15:36by 50%.
15:37This risk is exactly the same,
15:39as the risk,
15:40a person's first-degree relative,
15:42like a parent or sibling,
15:44gets when they get cancer.
15:46Now, the main reason behind this,
15:48is inflammation in the body.
15:50Chronic inflammation,
15:51is one of the major causes of cancer.
15:53Lack of sleep,
15:54creates all kinds of inflammation in your body.
15:57And some of its simple effects,
15:59can be seen in the form of scars on the face.
16:01So, just think,
16:02how this is damaging the organs inside.
16:05This is why,
16:06many people get acne on their faces,
16:08or headaches, etc.
16:10Now, for men,
16:11another bad news,
16:12a research found,
16:13that a young healthy adult,
16:15if he sleeps less than 5 hours,
16:17even for a week,
16:18his testosterone level,
16:19that is,
16:20the amount of his sex hormone,
16:21drops by 10-15%.
16:23Whereas, due to natural aging,
16:25this level,
16:26drops by only 1% per year.
16:28Now, testosterone is called,
16:29the fountain of youth.
16:30And this is also a reason,
16:31why young men,
16:32are becoming impotent,
16:33at a young age.
16:35So, what happened Mudit?
16:36Tell me.
16:40Now, whoever wants to reduce their weight,
16:42or maintain their weight,
16:44a bad news for you as well.
16:46Recently, a research found,
16:48that sleeping less than 4-5 days,
16:50reduces the insulin sensitivity of the liver,
16:52by 25-30%.
16:55Which is an excessive weight gain,
16:57and increases the risk of type 2 diabetes.
16:59Plus, you must have also noticed,
17:01that the day you didn't sleep well,
17:03that day,
17:04your own control,
17:05on yourself,
17:06reduces,
17:07and you become a victim,
17:08of a lot of food cravings.
17:09The food craving hormone,
17:11ghrelin in your body,
17:12and the hormone,
17:13leptin,
17:14that makes you feel satisfied,
17:15which is naturally reset,
17:16and regulated every night,
17:17can't be properly reset,
17:18due to disrupted sleep,
17:20and become dysfunctional,
17:22due to which,
17:23you start craving,
17:24to eat something again and again.
17:25And ultimately,
17:26you become overweight.
17:28So now,
17:29you know very well,
17:30that sleep,
17:31should be a priority,
17:32at all times.
17:33Otherwise,
17:34without it,
17:35our health,
17:36our performance,
17:37everything will remain hollow.
17:39And that's why,
17:40let's together,
17:41scientifically,
17:42improve our sleep,
17:43for a lifetime.
17:44For this,
17:45first of all,
17:46we have to understand,
17:47the stages of sleep,
17:48which we can then optimize.
17:49So listen to this carefully.
17:51Actually,
17:52our sleep,
17:53is divided into 4 stages.
17:543 non-REM stages,
17:55and 4th,
17:56REM stage.
17:57It's simple.
17:58Scientists,
17:59categorize them like this.
18:00REM,
18:01means,
18:02Rapid Eye Movement Stage,
18:03in which basically,
18:04while sleeping,
18:05your eyes,
18:06move here and there,
18:07at all times.
18:08And non-REM stage,
18:09means,
18:10your eyes are stable,
18:11at the same place.
18:12Now,
18:13out of these,
18:142 stages are the most important.
18:15One is,
18:16the 3rd stage of non-REM,
18:17which we simply call,
18:18Deep Sleep Stage.
18:20And the second is,
18:21REM stage,
18:22in which we see,
18:23dreams.
18:24Now,
18:25why only these 2 stages?
18:26Well,
18:27that is because,
18:28in the Deep Sleep stage,
18:29our body's physiological processes,
18:32like heart rate,
18:33BP,
18:34digestive system,
18:35immune system,
18:36growth,
18:37all these are reset
18:38and repaired.
18:39And in REM stage,
18:40all our mental processes,
18:42like decision making framework,
18:43emotions handling system,
18:45memory consolidating system,
18:48all these are reset
18:49and repaired.
18:50So,
18:51what happens is,
18:52as soon as you go to sleep,
18:53you go straight to
18:54non-REM stage 1.
18:56And then,
18:57after 10-15 minutes,
18:58you go to non-REM stage 2.
19:00And then finally,
19:01as your sleep gets deeper,
19:03you enter stage 3,
19:05which is the deepest stage
19:07of sleep,
19:08in which your brain
19:09releases the least active
19:10delta waves.
19:12After reaching this stage,
19:13your brain comes back
19:14to stage 2.
19:15And then,
19:16stage 1.
19:17And finally,
19:18you come to REM sleep.
19:19Now,
19:20this REM stage,
19:21is exactly the stage
19:22in which you dream,
19:23which goes on
19:24for 30-45 minutes.
19:25And then,
19:26one cycle of your sleep
19:27gets completed.
19:29Similarly,
19:30around 4-5 cycles
19:31of non-REM and REM sleep,
19:33every night,
19:34is necessary
19:35to complete
19:36a good sleep.
19:37And if for any reason,
19:38you wake up in between
19:39these cycles,
19:40like for example,
19:41on non-REM stage 2,
19:42a phone ring
19:43wakes you up.
19:44Then,
19:45that cycle of your sleep
19:46will get cancelled
19:47right there.
19:48And then,
19:49you have to start again
19:50with non-REM stage 1.
19:52Meaning,
19:53your sleeping time
19:54gets wasted.
19:55And this thing
19:56actually determines
19:57your quality of sleep.
19:59If your sleep cycles
20:00are not completely
20:01uninterruptedly
20:02getting completed,
20:04then it doesn't matter
20:05how much time
20:06you sleep,
20:07your sleep
20:08will still not be
20:09complete.
20:10And even after sleeping
20:11for hours,
20:12you will feel
20:13like a drunk person
20:14feels.
20:15So,
20:16now we have reached
20:17probably the most
20:18important part
20:20Fast,
20:21deep,
20:22and in general,
20:23a good quality sleep
20:24is filled with
20:25today's problems
20:26and problems
20:27in this modern life.
20:28Look,
20:29the fundamental principle
20:30of a good sleep
20:31is very simple.
20:32You just have to
20:33activate the
20:34system of one body
20:35and around that,
20:36you have to
20:37build your lifestyle
20:38as well.
20:39So,
20:40there are 2 major
20:41systems in our body
20:42which regulate
20:43the activity level
20:44of our body.
20:45One is
20:46sympathetic nervous system,
20:47which is also called
20:48parasympathetic nervous
20:49system.
20:50And the second
20:51is parasympathetic
20:52nervous system,
20:53which sends the
20:54exact opposite
20:55of fight and flight
20:56to the body,
20:57the signal to
20:58cool down and
20:59relax.
21:00And it also
21:01keeps you in a
21:02relaxed state.
21:03Now,
21:04the fundamental
21:05principle of a good
21:06sleep is very
21:07simple.
21:08Before sleeping,
21:09we have to stop
21:10our sympathetic
21:11nervous system
21:12from getting
21:13activated at
21:14any time.
21:15That is,
21:16we have to
21:17activate
21:18our sympathetic
21:19nervous system
21:20so that we can
21:21go to a relaxed
21:22state easily.
21:23Now,
21:24this is a
21:25simple fundamental
21:26principle which
21:27controls your
21:28complete sleep.
21:29For example,
21:30why do doctors
21:31say that
21:32we should
21:33always turn off
21:34the blue light
21:352-3 hours
21:36before going to
21:37sleep?
21:38That is because
21:39that stress hormone
21:40releases cortisol,
21:41which wakes
21:42you up during
21:43the day.
21:44You can use
21:45yellow light instead.
21:46Yellow light
21:47stimulates the
21:48sympathetic
21:49nervous system
21:50which increases
21:51adrenaline in
21:52the body and
21:53you feel
21:54restless,
21:55which is the
21:56total opposite
21:57of being relaxed.
21:58Even at night,
21:59you shouldn't
22:00eat late at night
22:01because it
22:02can create
22:03stress in
22:04digestion and
22:05blood pressure
22:06which will
22:07break your
22:08relaxed state.
22:093.
22:10Even the
22:11thoughts you
22:12think about
22:13have a big
22:14role in
22:15creating
22:16stress.
22:17If you
22:18think about
22:19the past
22:20and are
22:21stressed,
22:22it will
22:23create stress
22:24hormones in
22:25your brain
22:26and you
22:27won't be
22:28able to
22:29enter into
22:30a relaxed
22:31state.
22:32This is
22:33exactly
22:34what happens
22:35with insomniacs
22:36as well.
22:37So,
22:38all in all,
22:39you have
22:40understood
22:41the basics
22:42that you
22:43should
22:44never
22:45forget.
22:46Now,
22:47I will tell
22:48you about
22:49the secret
22:50military technique
22:51that will
22:52help you
22:53sleep in
22:54just 5 minutes.
22:55So,
22:56let's start
22:57with tip
22:58no.
22:591.
23:00To fix
23:01your circadian
23:02rhythm,
23:03make sure
23:04that your
23:05eyes get
23:06at least
23:072-3 hours
23:08of strong
23:09sunlight every
23:10day,
23:11like near
23:12windows or
23:13if you
23:14use a
23:15computer,
23:16you can
23:17use blue
23:18light blocking
23:19glasses.
23:20You can
23:21even use
23:22eye comfort
23:23shield or
23:24blue light
23:25filter option
23:26in your
23:27phone.
23:28If you
23:29don't have
23:30this built-in
23:31feature in
23:32your phone,
23:33you can
23:34install an
23:35app from
23:36Android or
23:37iOS market.
23:38But,
23:39remember that
23:40avoiding blue
23:41light at
23:42all times
23:43is not
23:44good for
23:45your
23:46health.
23:47So,
23:48make sure
23:49that you
23:50don't
23:51use
23:52blue
23:53light
23:54filter
23:55option
23:56in your
23:57phone.
23:58Tip
23:59no.
24:002.
24:01To
24:02improve
24:03your
24:04sleep quality,
24:05make sure
24:06that you
24:07don't
24:08do
24:09any
24:10exercise
24:11that
24:12will
24:13affect
24:14your
24:15sleep.
24:16If
24:17you
24:18have
24:19serious
24:20sleep
24:21problems
24:22and
24:23that
24:24is
24:25affecting
24:26your
24:27life,
24:28make
24:29sure
24:30that you
24:31don't
24:32do
24:33any
24:34exercise
24:35that
24:36will
24:37affect
24:38your
24:39sleep.
24:40If
24:41you
24:42have
24:43serious
24:44sleep
24:45problems
24:46and
24:47that
24:48is
24:49affecting
24:50your
24:51life,
24:52make
24:53sure
24:54that you
24:55don't
24:56do
24:57any
24:58exercise
24:59that
25:00will
25:01affect
25:02your
25:03sleep.
25:04Tip
25:05no.
25:063.
25:07To
25:08improve
25:09your
25:10sleep
25:11quality,
25:12make
25:13sure
25:14that you
25:15don't
25:16do
25:17any
25:18exercise
25:19that will
25:20affect
25:21your
25:22sleep.
25:23If
25:24you
25:25have
25:26serious
25:27sleep
25:28problems
25:29and
25:30that
25:31is
25:32affecting
25:33your
25:34life,
25:35make
25:36sure
25:37that you
25:38don't
25:39do
25:40any
25:41exercise
25:42that
25:43will
25:44affect
25:45your
25:46sleep.
25:47If
25:48you
25:49have
25:50serious
25:51sleep
25:52problems
25:53and
25:54that
25:55is
25:56affecting
25:57your
25:58life,
25:59make
26:00sure
26:01that you
26:02don't
26:03do
26:04any
26:05exercise
26:06that will
26:07affect
26:08your
26:09sleep.
26:10If
26:11you
26:12have
26:13serious
26:14sleep
26:15problems
26:16and
26:17that
26:18is
26:19affecting
26:20your
26:21life,
26:22make
26:23sure
26:24that you
26:25don't
26:26do
26:27any
26:28exercise
26:29that will
26:30affect
26:31your
26:32sleep.
26:33If
26:34you
26:35have
26:36serious
26:37sleep
26:38problems
26:39and
26:40that
26:41is
26:42affecting
26:43your
26:44life,
26:45make
26:46sure
26:47that you
26:48don't
26:49do
26:50any
26:51exercise
26:52that will
26:53affect
26:54your
26:55sleep.
26:56If
26:57you
26:58have
26:59serious
27:00sleep
27:01problems
27:02and
27:03that
27:04is
27:06affecting
27:07your
27:08life,
27:09make
27:10sure
27:11that you
27:12don't
27:13do
27:14any
27:15exercise
27:16that will
27:17affect
27:18your
27:19life.
27:20If
27:21you
27:22have
27:23serious
27:24sleep
27:25problems
27:26and
27:27that
27:28is
27:29affecting
27:30your
27:31life,
27:32make
27:33sure
27:34that
27:35you
27:36don't
27:37do
27:38any
27:39exercise
27:40that will
27:41affect
27:42your
27:43life.
27:44If
27:45you
27:46have
27:47serious
27:48sleep
27:49problems
27:50and
27:51that
27:52is
27:53affecting
27:54your
27:55life,
27:56make
27:57sure
27:58that you
27:59don't
28:00do
28:01any
28:02exercise
28:03that
28:04will
28:05affect
28:06your
28:07life.
28:08If
28:09you
28:10have
28:11serious
28:12sleep
28:13problems
28:14and
28:15that
28:16is
28:17affecting
28:18your
28:19life,
28:20make
28:21sure
28:22that you
28:23don't
28:24do
28:25any
28:26exercise
28:27that will
28:28affect
28:29your
28:30life.
28:31If
28:32you
28:33have
28:34serious
28:35sleep
28:36problems
28:37and
28:38that
28:39is
28:40affecting
28:41your
28:42life,
28:43make
28:44sure
28:45that you
28:46don't
28:47do
28:48any
28:49exercise
28:50that will
28:51affect
28:52your
28:53life.