On the YouTube channel AsapSCIENCE, which has nearly 11 million subscribers, the host shared his personal story of overcoming constant fatigue.
Here’s a summary of the video:
Do you feel tired all the time? If you’re like me, who spent years always waking up feeling exhausted or drained, then it’s a terrible feeling.
However, I no longer feel that way. I’ve spent the past few years learning about sleep and my habits to find ways to reduce fatigue and have more energy. Today, I’ll share top research and expert tips that I’ve applied, not only to feel more alert and energized but also to help you sleep better if you’re struggling with that. Think of this as the ultimate guide to feeling less tired, something we can both refer to whenever we’re facing challenges in life.
There are two things you need to understand about this issue.
First, are you getting enough sleep?
I know this seems like an obvious tip. You might think you need to sleep more if you feel tired. But many people don’t realize how much sleep their brain and body actually need. The answer is that 7 to 8 hours per night is optimal.
However, over 50% of people sleep less than 6 hours per night, and many studies have shown that consistently getting less than 6 hours of sleep leads to cognitive impairment similar to being drunk. Sleeping less than 4 hours a night is even worse.
Only a small percentage of people can function well on little sleep, but chances are you and I aren’t part of that group, especially if you clicked on this video. So, if you’re struggling with low energy and always feeling tired, the first thing to check is how many hours of sleep you’re getting. Do everything you can to get close to 8 hours per night, and if you haven’t been, you might notice a significant difference.
Second: What kind of sleep are you getting?
Are you a morning person or a night owl? These aren’t just cute labels. In fact, there are genetic differences that make some people naturally wake up earlier, while others tend to stay up late. And it’s not as simple as forcing yourself to sleep earlier or later.
If you’re a night owl but force yourself to go to bed early, you won’t get quality sleep because it doesn’t align with your natural circadian rhythm. This is why teenagers often feel exhausted in school, as their natural circadian rhythm shifts later during puberty, making it incredibly hard to wake up early. Starting school later improves attendance rates, reduces behavioral and psychological issues, and lowers substance abuse and alcohol use among teenagers.
I know your schedule isn’t always up to you, but if you have the flexibility to align with your natural rhythm, you’ll significantly reduce fatigue. Your circadian rhythm may also change throughout your life.
How can you sleep better and reduce fatigue?
- Try to consistently sleep 7-8 hours every day.
- Align your schedule with your circadian rhythm, rather than forcing yourself to wake up early or stay up late.
- Use gentle alarm sounds.
- Don’t use the snooze button.
- Exercise and get natural light exposure during the day.
- Stay hydrated.
- Limit caffeine intake, ideally avoiding it 6 hours before bedtime.
- Eat healthily. Avoid eating right before bed.
- Exercise regularly, but not right before bedtime.
- Take naps before 3 PM, preferably for a full sleep cycle (~90 minutes).
- Take a warm bath before bed.
- Avoid alcohol after the evening.
- Sleep in a dark, cool environment.
- Keep electronic devices away from your bed.
- If you can’t sleep, get up and do something relaxing.
- Don’t check the time when you wake up in the middle of the night.
- Develop a healthy, consistent sleep schedule.
- Take care of yourself, don’t ignore health or mental issues, and seek professional help if needed.
Watch the full video [HERE].