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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
344
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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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Doctor Explains: How I Fixed My Terrible Sleep”. Este vídeo tem 348 frases e 4745 palavras para praticar shadowing. A fala dura 21:16. O falante fala rápido, cerca de 223 palavras por minuto, então espere sons ligados e reduzidos. 83% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| routine substantivo | /ɹuˈtin/ | rotina |
| alarm substantivo | /əˈlɑɹm/ | alarme |
| caffeine substantivo | /ˈkæfiːn/ | cafeína |
| naturally advérbio | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturalmente |
| mattress substantivo | /ˈmætɹɪs/ | colchão |
| pillow substantivo | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | travesseiro, almofada |
| bedtime substantivo | /ˈbɛdtaɪm/ | hora de dormir |
| invest verbo | /ɪnˈvɛst/ | investir |
| relax verbo | /ɹɪˈlæks/ | soltar, afrouxar |
| rhythm substantivo | /ˈɹɪð.əm/ | ritmo |
| massage substantivo | /məˈsɑ(d)ʒ/ | massagem |
| researcher substantivo | /ˈɹiˌsɝ.t͡ʃɚ/ | pesquisador, pesquisadora |
| curtain substantivo | /ˈkɜɹt(ə)n/ | cortina |
| blackout substantivo | /ˈblæk.aʊt/ | desmaio |
| bedroom substantivo | /ˈbɛdˌɹum/ | quarto, dormitório |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
| check out verbo | verificar, sacar só | |
| burn out verbo | apagar-se | |
| end up verbo | terminar, acabar | |
| fall behind verbo | atrasar | |
| fall over verbo | cair (sobre), tombar (sobre) | |
| hang up verbo | pendurar | |
| pick up verbo | pegar |
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've been loving · what's been going · I've been using |
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to wake · used to have |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've had · I've made · have ever been |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was woken · be sabotaged · is currently set |
Pronúncia para ficar de olho
O falante usa 55 contrações e formas reduzidas, como I've, you're, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: rhythm /ˈɹɪð.əm/, bath /bɑːθ/, worthy /ˈwɝ.ði/, thick /θɪk/, synthetic /sɪnˈθɛtɪk/
- Os sons de “sh” e “zh”: meditation /mɛdɪˈteɪʃn̩/, massage /məˈsɑ(d)ʒ/, essentially /ɪˈsɛnʃəli/, dimension /daɪˈmɛn.ʃən/, ambitious /æmˈbɪʃ.əs/
- Palavras longas — acerte a sílaba tônica: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, consistency /kənˈsɪs.tən.si/, essentially /ɪˈsɛnʃəli/, productivity /ˌpɹɒdʌkˈtɪvəti/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: invest /ɪnˈvɛst/, blackout /ˈblæk.aʊt/, clock /klɑk/, habit /ˈhæb.ɪt/, awake /əˈweɪk/
- /l/ final — a língua toca o céu da boca, não vira “u”: meal /ˈmiːl/, meanwhile /ˈmiːnwaɪl/, horrible /ˈhɔɹ.ɪ.bəl/, angle /ˈæŋ.ɡəl/, triple /ˈtɹɪp.əl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, helpful /ˈhɛlp.fl̩/, hormone /ˈhoɹmoʊn/, household /ˈhaʊshoʊld/, horrible /ˈhɔɹ.ɪ.bəl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como routine, alarm, caffeine.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.