शैडोइंग अभ्यास: Doctor Explains: How I Fixed My Terrible Sleep (with science) - वीडियो के साथ अंग्रेजी बोलना सीखें
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Usain Bolt, who is the fastest man on the planet, sleeps for 10 hours a night.
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So does Eileen Gu, a triple
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Olympic champion who recently graduated from Stanford.
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Meanwhile, so many of us are out here running on pure caffeine and vibes, whether that's sacrificing sleep just to get more work done,
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or mindlessly scrolling late into the night.
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But with a few evidence -based simple shifts in sleeping techniques, all of us can sleep a little bit more like a baby every single night.
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If you're new here, my name's Izzy.
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I'm a mum, Cambridge -trained doctor, and the founder of Dream 21,
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which is a science -backed challenge community for ambitious women who want to create a life that they love in every dimension.
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At varying points in my life, I've had my sleep go through ups and downs.
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During my time working full -time as a doctor in London, I was doing night shifts and long on -call hours.
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While I was studying medicine at Cambridge University in exam season and dissertation deadlines, I would often squeeze my sleep to study for longer hours.
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During my third trimester of pregnancy, I had horrible insomnia where I could only sleep for maybe about three
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or four hours per night before I was woken up by basically how big my belly was
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and all the hormonal changes that were going on at that stage in pregnancy.
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And then during postpartum, as a new mum, breastfeeding through the night, waking up every few hours,
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I essentially realised that the way that I was sleeping was not supporting the life that I wanted to live.
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I realised that the mental load of running multiple businesses, running the household, caring for a little human being,
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and often working late into the night with a lot of stress and overthinking, meant that my sleep was too short and too fragmented,
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leading me to feel a little bit like a zombie during the daytime and kind of start to dread my life.
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So I decided it was time for a new era, an era of a good night's sleep.
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I dove into the literature and evidence around good quality sleep and basically created my own sleep training program.
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And it turns out that this works really, really well.
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So in this video, I'll be taking you through the three key elements of engineering great sleep
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that you can hopefully always be ready to feel your best.
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And at the end I'll also share how you can put all of this stuff into practice with me
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and a community of supportive women this November.
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As a guide to this video I've made a completely free sleep reset checklist with every action point we cover
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and you can find the link in my description.
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Without further ado let's dive in.
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The first key pillar of the tripod of great sleep is environment.
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You could do everything else right and still be sabotaged by your bedroom.
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The bedroom environment should be like a cave
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which means it should be dark cool
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and quiet in one of the biggest studies have ever been
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conducted on sleep a group of researchers collected data across almost
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4 million nights of sleep from over 34 000 people
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and they found
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that the optimal temperature range for good quality sleep is between 16 to 19 degrees celsius
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and they found that nearly 70 of people are actually sleeping in a room
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that is higher than this range and the researchers found
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that people had lower sleep efficiency they had a shorter total sleep duration
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and they also took longer to even fall asleep at night.
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And the science behind this is that our body's core temperature naturally needs to drop at night, signaling to our brain that it's time to sleep.
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As you can imagine, in nature, outdoor temperatures naturally rise and fall along with the rise and setting of the sun.
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And so a cool bedroom environment can help support this wind down process and maintain the right environment for that sleep.
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This probably sounds cold for quite a lot of people so
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if your thermostat is currently set to 20 degrees
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or above maybe just try
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and reduce the temperature by just one degree each night for a couple of days
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and find the temperature that works best for you
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but generally speaking the cooler you can go the better the second thing is keeping your room dark
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and this means avoiding any electronic lights blinking at night
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and fully ensuring that the windows are properly blacked out melatonin is the body's natural sleep hormone.
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It basically makes us sleepy and is released when it's time to go to bed to let us know, okay, it's time to sleep now.
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And melatonin is also sometimes referred to as the darkness hormone because it's actually suppressed by light.
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So if there's light coming into your eyes, especially in the blue range of the spectrum,
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so blue light, that really strongly suppresses the release of melatonin.
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And additionally, light coming into the room even in the night
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or in the early morning can actually cause awakenings
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that you're not even aware of
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because it starts to signal to your brain oh it's time to wake up
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and so there are a couple of things
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that i like to do here firstly is blackout curtains make sure they are truly blackout
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if you get your phone torch
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and you just shine them through your curtains it should be pretty much fully black and
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if you don't have blackout curtains they are such a worthy investment you can even just get a blackout sheet
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that you hang up behind your existing curtains
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if you don't want to change them
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and make sure they block all the way to the edges
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of any window spaces the second thing is cover any bright electronic lights with a piece of paper or tape.
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I actually like to use black duct tape.
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So this is things like air conditioning lights, which for some reason they make either green or blue, which is a very inconvenient color,
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or any other lights from different chargers or maybe air purifiers that you might have in your room.
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And secondly, as a backup, it's always worth it to invest in a great eye mask.
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And the third property of sleeping in a cave -like environment is quiet.
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And this is particularly important for helping you to stay asleep through the night.
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Throughout the night we go through multiple sleep cycles where we go through varying levels of light,
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deep and REM sleep, also known as rapid eye movement sleep.
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Each cycle of sleep takes roughly 90 to 120 minutes, so about one and a half to two hours.
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And if you happen to be in a phase of lighter sleep, even small noises here and there can much more easily wake you up.
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And so these steps here are to firstly soundproof any doors
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or walls or windows where possible and turn off any sources of like irregular noise.
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The second thing is actually sometimes white noise can be helpful here
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because it helps to buffer any other sudden noises so that they don't wake you up as much.
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And this is because there's a background level of white noise
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so then any other noise that's overlaid over it isn't quite as startling.
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And the third thing is get some great earplugs.
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Again, a non -negotiable for travelling.
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I personally love and swear by the 3M Classic earplugs.
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These ones just block out the sound so well for me personally.
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Try a few brands for you though and see what works best.
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It's also so important to invest in comfortable and breathable bedding.
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The difference between mattresses and pillows can be genuinely astounding.
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This is a worthy investment because you will literally spend one third of your life sleeping in your bed.
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And so you may as well spend a bit of money to make that time actually a lot better invested.
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And so this is an area where I genuinely just invested in the nicest mattress that we could find.
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And often people complain about mattresses that are too hard or uncomfortable. But equally, it's important to be aware of mattresses that might be too soft
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because these might not actually provide the support for the posture and the spine alignment that you need.
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And so actually can lead to things like back pain or poor posture.
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And essentially the goal is you want to have a mattress
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and pillows that help to keep your spine and neck aligned in a neutral position.
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And that looks a little bit different for each person.
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One thing I also like to do is remove some of the stuffing from my pillows because I think sometimes the pillows,
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when they come just in the packaging, they can be really, really thick and almost push your neck forwards.
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Honestly, experiment with removing some of the stuffing if needed
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or trying out different mattress and pillow combinations to see what works best for you.
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And another important thing about the bedding is using breathable fabrics.
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And this means generally natural fibers, things like cotton, linen, and silk.
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Synthetic fabrics like polyester or nylon are less breathable
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and can often trap moisture and actually make it more difficult for your body to naturally regulate its temperature overnight.
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So that's your environment and your room sorted.
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But you might set up the perfect environment
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and still walk into it at 1am with your brain going at 100 miles an hour and not be able to sleep.
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And so here are the essential pieces of a science -backed sleep routine.
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Optimizing for sleep doesn't start at or even just before your bedtime.
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It actually starts right in the morning and extends throughout your whole day.
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So this is my exact sleep training program that I did for myself to build out a sleep routine that really works.
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The first thing is I set two repeating alarms that go off at the same time every single day.
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One is for waking up and one is for winding down
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which is one hour before my target bedtime and
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so what you want to do here is basically decide okay
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what time do you want to wake up every day therefore
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what time do you need to actually sleep in order to give yourself a long enough sleep opportunity window
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and then set your alarm when you wake up
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and then set your wind down alarm for one hour before
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you actually need to hit the sack to give yourself the opportunity to have a great night's rest.
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There's a part of our brains called the suprachiasmatic nucleus
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and this mediates something called the circadian rhythm which is basically the rhythm
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that we have around the 24 hour clock around a day
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and this includes our sleep -wake cycle and other hormones
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that rise and fall over the course of a day
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and the key thing here which is consistent in both babies toddlers
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and adults is that our circadian rhythms value consistency consistency is the name of the game
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when it comes to helping babies to learn how to sleep well
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and it's the same for adults believe it or not
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so a couple of things here
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when setting your alarms
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i usually like to make my sleep opportunity window about 30 minutes longer at least than my usual sleep need
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because sometimes I will take a little bit extra time to go to sleep, sometimes I might be a bit extra tired
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so I want to give my body
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and my brain the chance to rest as much as it needs
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and often I actually end up waking up before my wake -up alarm because of this.
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And the second golden rule is do not move your alarms later on the weekends.
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We want this to be every day, we want to be giving that consistency to our circadian rhythms.
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Once you've set your alarms the next key step is to design your one hour evening bedtime routine.
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And so this is about designing a wind down routine
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that will help you to go from a sympathetic nervous system state where you're energized,
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you're active, you're thinking about things to downregulate your nervous system into a more parasympathetic rest
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and digest mode where you can relax,
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unwind, let go of any stress or thoughts from the day and start to just connect into the moment right now.
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A couple of ideas are maybe doing a meditation, some breath work, maybe some reading.
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I've been loving reading books before bed.
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This has been a staple of my evening routine for literally years now.
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I also like to do a journal brain dump where I do a little bit of journaling before I sleep, close any loops in my mind,
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and then I know that if there's any to -dos that are buzzing around in my head,
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I can just write them down and I'll pick it up in the morning again.
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And honestly, I actually keep my journal actually next to my bed
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because sometimes if I wake up in the night with business dreams, strategizing about what to do or problem solving around hiring then i will actually
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not be able to sleep unless i write it down
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but as soon as i've written it down i can close
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that loop and the izzy of tomorrow can pick up this loop
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but i'm going to close it now
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and my most important productive task right now is to rest deeply other things
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that can also help are a warm shower or a candle lit bath
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or maybe even some sauna a group of researchers from the university of texas found
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that if one or two hours before bedtime you have a warm bath
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which they in their research paper called a water -based passive body heating actually helps our body
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so drop our core temperature to sleep well at night.
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The third thing to design in your routine is your first 20 minutes.
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The way that we wake up actually has a big impact on the rest of our day.
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Early studies on the impact of things like a jolting alarm clock on blood pressure have actually found
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that people who are forced awake with like a really like
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startling alarm clock actually have a morning blood pressure surge that was 74 % greater than those who woke up naturally.
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And I think even beyond the studies, just in yourself, you can probably immediately recognise that waking up naturally
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or more gently is a much softer way to land into your day and you feel a lot clearer,
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you feel a lot calmer than if you wake up to that blaring beep beep beep beep beep beep kind of sound.
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For me one thing
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that I have really loved using for probably the last 10 years nearly is a sunlight alarm
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and so the one that I literally still use to this day is a Philips Somnio
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which was a gift from my mum
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while I was a medical student at Cambridge University
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and I used to wake up to this in the morning every day
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and the way
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that this works is instead of using sound to wake
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you up it uses light kind of referencing the idea of wanting to be sleeping in a cave
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which is cool dark and quiet if we start to remove the darkness
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and make it brighter in the morning actually our bodies are naturally engineered to take
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that as a cue to start waking up another thing with
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designing your boot up routine is no phone for the first 20 minutes of the day
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if you open your phone
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and often i know some of us might sometimes immediately go
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on social media to check out what's been going on we're
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being suddenly immersed in a whole world of hyper stimulating content
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that's designed to trigger the dopamine centers in our brain and get us hooked and interested in things.
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A recommendation instead is to start with the 5x5 morning routine.
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Only after your 5x5 then you can reach for your phone and these 5s are 5 deep breaths.
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So I like to wake up and take a couple of deep breaths in bed before getting actually out of bed.
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The next one is 500 mils of water.
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I keep a bottle of water next to my bed.
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I refill every day and I drink the whole right after waking up.
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Then there's 50 SPF and get bright light.
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Protecting our skin is so important and so I will do my skincare and then immediately get bright light exposure.
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I will go outside onto the terrace or go for a little walk outside
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or just open the window and look at the bright lights outside.
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And then it's five minutes of movement and five minutes of mindfulness, which is either meditation or journaling.
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Out of all these things in my morning routine, there's one single keystone habit which is the most important part and that's meditation.
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There is genuinely no other habit that has changed my life quite as much as meditation.
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And so these days, basically, as soon as I wake up,
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I hop onto my meditation cushion and then I open up the Waking Up app for a daily guided meditation.
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Waking Up are very kindly sponsoring today's video,
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which is honestly mind -blowing to me because I think I've been using them for about five years now.
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And it's genuinely my favourite meditation app.
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It's honestly one of the only meditation apps
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that I've felt has the depth and the connection to the transcendental goal of meditation.
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And it's actually a whole different perspective, a whole different understanding of reality.
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And one thing on Waking Up that I haven't seen on other apps is more of the philosophy side of things.
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Talks and seminars, ideas, theory behind meditation and behind understanding our minds more deeply.
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Recently, beyond Sam Harris's meditations, I've been really enjoying Oliver Berkman's sessions around time management and productivity,
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but in a more philosophical angle of what it means to be mortal,
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what it means to live a life well lived and spend your time well.
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And for anyone who's tried meditation before and thought, oh, I'm terrible at this, I can't stay focused.
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There isn't actually a way to be terrible at meditation.
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Something that Sam Harris, who's the founder, often says in his meditations is that you can simply begin again.
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You can actually just choose to start again right now.
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So if you'd like to try meditation
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and would like to have a free 14 day trial of waking up check out the link in my description down below.
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I really hope you try it and that it changes your life as much as it's changed mine.
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The next important thing to do is to prime yourself for good rest
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and this means physical exercise in the day whether that's walking or gym, yoga, swimming, going for a run.
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Staying physically active is such an important way of keeping our bodies
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and minds balanced and getting our bodies into a state where they're actually ready to rest well.
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The next thing is to try to finish all your evening meals and dinner three hours before you actually sleep.
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Researchers from the University of Sydney found that
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if you eat in the three hours before you go to bed
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that actually means that you're about 61 % more likely to wake up in the night than
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if you.. ate earlier in the day.
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The next thing is no caffeine after lunchtime.
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Caffeine actually has a very long half -life.
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The half -life of caffeine means
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that it stays in the body many many hours after you consume it
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and so I have a hard cut off of no caffeine after lunchtime.
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I can have it in the morning if I want
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but honestly even then I try to go caffeine free most days
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or just have a tea which has a lot less caffeine than coffee for example.
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Next I have a rule of either no alcohol
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or very minimal alcohol and if I do drink I make sure
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that it's ideally earlier in the day so either the late afternoon or in the early evening.
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So by the time that I actually hit the sack and sleep, it's mostly out of my system.
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And the next actually somewhat new rule that I have for myself is no work for two hours before bedtime.
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And this has been huge for reducing my stress streams
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because I used to have this thing where I'd be working until late
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and then I would notice that my brain would be very active at night
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and I would often jolt awake at night thinking about problems in the business
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or trying to like problem solve around work things.
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And so instead now I dedicate the evenings to family time
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or personal time as part of my sleep training routine for myself.
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And one thing in particular which I stumbled upon somewhat accidentally
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which is actually very evidence -based with multiple meta -analyses is foot massages.
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Multiple studies have found that if you have regular foot massages this actually significantly increases the quality of your sleep.
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And so this is something that I personally have started incorporating into my week.
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I will go for a foot massage at least once a week
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and it's also something that you can quite easily do at home.
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Either you can ask your partner, you can exchange foot massages at home, you can even do it yourself and I've done
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that too where I will soak my feet in a little bowl of warm water
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or in the bath in some warm water for about five minutes
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and then just gently like press on my own feet and release any tension and stress that way.
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And so those are the key parts of an evidence -based sleep routine
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but you might be wondering by now how to actually make all these tips stick.
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Watching videos on YouTube it can be easy to just consume them passively
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but not actually take action on things habits
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and systems like this can be difficult to put in place especially
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if you're working on it on your own and
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so that's exactly why i created dream 21
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which is a challenge community for ambitious women who want to create a life
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that they love in every dimension without feeling overwhelmed without feeling
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burned out without feeling like they're falling behind instead focusing on creating a balanced dream life
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that we genuinely love every single month we work through a themed guided evidence -backed 21 day challenge together
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and actually november's theme is rest and
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so there'll be live calls guided meditations from me
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and a science back to blueprint to help you to actually reach your goals in terms of rest
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and to be able to rest as deeply as you want to be able to support creating
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that dream life of yours so
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if you'd like to join us whether for this coming challenge
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or the ones after
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that i put the link in my description down below the final pillar of this tripod of sleep is mindset
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and this one is sometimes the most difficult to get right
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but also the most important i've had this experience maybe you can relate of lying in bed, unable to get back to sleep,
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hopelessly awake, just doing some mental maths on how many hours I have left before I need to wake up.
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Which, as you can imagine, isn't a brilliant sleep strategy for feeling relaxed and calm.
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The fact of the matter is you can't force yourself to sleep.
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You can only create the conditions and then let go
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and trust that your body and mind will know what to do
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and know how to help you to rest as long as you've created the structure and conditions.
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And what I discovered is
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that a lot of us are actually holding on to unhelpful beliefs about sleep
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and after we've sorted all the environment and routine
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that just leaves us with our mindset as the biggest bottleneck and last hurdle.
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After giving birth to our baby understandably my routine was all over the place.
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I was breastfeeding through the night waking up every couple of hours
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but doing this for several months did something to my brain
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and my sleep where I started to really stress out
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if I felt like I wasn't getting a good night's sleep
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and I realized that this stress all originated from a single belief
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which was I need to have a good night's sleep in order to feel good and perform the next day.
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And this led me to come across something called CBTI, which is cognitive behavioral therapy for insomnia.
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And this is a whole field of basically therapy
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that helps you to reframe these unhelpful beliefs around sleep to create more healthy ones where actually
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it helps you to feel better and also probably helps you to sleep
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because it helps you to relax and let go of the stress.
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A couple of the key mindset shifts
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that I've really enjoyed are going from I need perfect sleep to function to instead
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I can still have a good day after imperfect sleep and
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so instead of thinking oh
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I only got four hours of sleep today is definitely ruined the shift is actually my body is resilient
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and I can choose to have a good day today I may feel tired
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and so I can listen to my body as needed another thing I've noticed is
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that I have an aura ring and I also have an apple watch
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which I wear to sleep
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and sometimes actually looking at my sleep score became unhelpful rather
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than helpful where I'd start stressing about oh the number was low
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that means I must be doomed to have a bad day
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but then when I backed up a bit I was like wait hang on why do I think
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that because actually before I looked at the number I was actually feeling all right it wasn't too bad.
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I was like, okay, wake up, new day, feeling pretty good.
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And then I saw the number and I'm like, oh, I must be feeling bad.
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And so despite still using these wearables,
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I've started to take these scores with a big pinch of salt where the goal isn't to have perfect scores
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or perfect routines or total control.
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Instead, the goal is actually just giving yourself a better chance at things and letting go of sleep as another productivity metric.
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Because by giving us another number to worry about, this can inadvertently feed into a vicious cycle of stressing about our sleep
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and then actually this making it harder for us to relax and actually sleep.
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And so what's one way that you can lighten the load around sleep, lighten the pressure that you put on yourself to have good sleep?
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And so the challenge is in holding this knowledge
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that sleep is important with also the approach of I can still choose to have a great day even with imperfect sleep.
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At the end of every video I like to invite you to choose two action points from the video
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that you're actually going to make happen this week.
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And importantly write down what you are deciding to commit to.
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Maybe send it to a friend, write it in the comments below or write it on a post -it note
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that you can stick somewhere that you'll actually see.
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And most importantly let yourself take that small step this week.
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If you enjoyed this video I think
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you might like this one over here where I talk about how to stop brain rotting from using our phones
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and social media too much and instead properly start living again with our dopamine systems balanced and in check.
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Until next time take care of yourself and remember that the journey is the destination.
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Since you've made it this far hit subscribe so you don't miss my next video.
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I'll see you in the next one or maybe see you in my challenge community.
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Bye!
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “Doctor Explains: How I Fixed My Terrible Sleep” पर आधारित है। इस वीडियो में शैडोइंग के लिए 348 वाक्य और 4745 शब्द हैं। बोला गया हिस्सा 21:16 लंबा है। वक्ता तेज़ बोलता है, लगभग 223 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 83% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| meditation संज्ञा | /mɛdɪˈteɪʃn̩/ | चिंतन, मनन |
| routine संज्ञा | /ɹuˈtin/ | दिनचर्या |
| alarm संज्ञा | /əˈlɑɹm/ | चेतावनी |
| caffeine संज्ञा | /ˈkæfiːn/ | कैफ़ीन, कैफीन |
| mattress संज्ञा | /ˈmætɹɪs/ | गद्दा, गादी |
| pillow संज्ञा | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | सिरहाना, शिरोपधान |
| rhythm संज्ञा | /ˈɹɪð.əm/ | ताल |
| massage संज्ञा | /məˈsɑ(d)ʒ/ | मालिश, अंगमर्दन |
| researcher संज्ञा | /ˈɹiˌsɝ.t͡ʃɚ/ | शोधकर्ता, शोधक |
| curtain संज्ञा | /ˈkɜɹt(ə)n/ | पर्दा |
| bedroom संज्ञा | /ˈbɛdˌɹum/ | शयनकक्ष, ख़्वाबगाह |
| belief संज्ञा | /bɪˈliːf/ | विश्वास, धारणा |
| bath संज्ञा | /bɑːθ/ | स्नानागार |
| habit संज्ञा | /ˈhæb.ɪt/ | अभ्यास, आदत |
| cave संज्ञा | /keɪv/ | गुफा, गुफ़ा |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
| pick up क्रिया | उठाना | |
| turn off क्रिया | बंद करना |
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | I've been loving · what's been going · I've been using |
| “used to” used to + क्रिया — बीती आदत या स्थिति जो अब नहीं है | used to wake · used to have |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | I've had · I've made · have ever been |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | was woken · be sabotaged · is currently set |
ध्यान देने योग्य उच्चारण
वक्ता 55 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I've, you're, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: rhythm /ˈɹɪð.əm/, bath /bɑːθ/, worthy /ˈwɝ.ði/, thick /θɪk/, synthetic /sɪnˈθɛtɪk/
- “sh” और “zh” की ध्वनियाँ: meditation /mɛdɪˈteɪʃn̩/, massage /məˈsɑ(d)ʒ/, essentially /ɪˈsɛnʃəli/, dimension /daɪˈmɛn.ʃən/, ambitious /æmˈbɪʃ.əs/
- लंबे शब्द — बलाघात सही रखें: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, consistency /kənˈsɪs.tən.si/, essentially /ɪˈsɛnʃəli/, productivity /ˌpɹɒdʌkˈtɪvəti/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: invest /ɪnˈvɛst/, cave /keɪv/, awake /əˈweɪk/, solve /sɒlv/, worthy /ˈwɝ.ði/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: physically /ˈfɪz.ɪ.kli/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, squeeze /skwiːz/, zombie /ˈzɑmbi/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: spine /spaɪn/, strongly /ˈstɹɔŋli/, spectrum /ˈspɛktɹəm/, swim /swɪm/, squeeze /skwiːz/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर meditation, routine, alarm जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।