Prática de Shadowing: Why you’re so tired - Aprenda a falar inglês com o YouTube
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Year after year, more of us are quietly asking the internet,
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Year after year, more of us are quietly asking the internet,
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Why am I so tired?
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Searching for answers to something we all feel but don't really understand.
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Every morning we're waking up feeling a little bit more worn out than we were the day before.
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Our afternoon slumps are a little slumpier.
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So much so that companies make fun of us for this.
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What's going on?
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It's a 3 p.m slump selling us meat or cheese
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or coffee or human grade jet fuel to somehow cure our afternoon energy deficit.
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Now listen, this isn't a video where I'm gonna tell you to just get more sleep
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or to stop looking at your phone before bed,
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which all of those things you should do.
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But I wanna approach this question a little differently.
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I wanna look at the bigger reasons why we're all so tired.
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A lot of those reasons have to do with what's happening right now during the day,
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like right now while I'm filming this.
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Things are happening in my brain and your brain that will make us more tired later on today and tomorrow.
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It'll affect how long and how well you sleep,
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and whether or not you feel refreshed in the morning.
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In order to understand why you're so tired,
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I'm gonna take you back in time to 300,000 years ago.
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Meet Johnny Caveman.
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Johnny Caveman kind of has a similar body to ours today.
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He's a human.
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His body's a little different.
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His hips and his head are shaped a little differently.
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He's got this wider, flatter nose.
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He's got this big strong brow.
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But up where it counts,
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his brain is very similar to our brain today.
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And yet how he uses his brain is very different.
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Similar brains, totally different worlds.
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To show this, let me show you Johnny Caveman's morning routine.
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As Johnny Caveman begins his day,
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let's keep an eye on this part of his brain.
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This is the prefrontal cortex.
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When you make decisions, this part of your brain is doing most of the work.
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This morning, Johnny Caveman has a few decisions to make.
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He has to decide where to get his water today.
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Should he go out and hunt with his group,
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or should he spend time picking berries?
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He just found some mushrooms.
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Are these mushrooms safe?
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Should he eat them?
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Johnny Caveman will likely spend a big chunk of his day just sitting here around this campsite,
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eating and chatting with his band of other humans.
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He might go out and gather sticks to build a campfire later.
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I mean, look at his brain.
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There's some decisions being made here,
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but it isn't pinging very much.
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There's not a ton of action up here in the prefrontal cortex.
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His day is routine with not a ton of choices.
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Fairly simple decisions.
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Okay, but let's transport forward in time now.
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I wonder what would happen if we put this same Johnny Caveman in the 20th century.
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Same brain, same body, different world.
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Ah, yawn.
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The sun is still waking Johnny Caveman up.
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Now he's got a few decisions to make.
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He decides to shave before he goes to work.
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What's for breakfast?
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Apples again?
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I think I'll have a peach.
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Now off to work.
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The world's gone through the industrial revolution,
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so he spends his day at a factory where he's repeating tasks over and over.
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He's definitely making more decisions than Johnny Caveman was,
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but the prefrontal cortex isn't pinging a ton.
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It's not a lot of action up here.
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Okay, how does Johnny Caveman do in 2024?
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Did I get enough sleep last night?
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Where's my phone?
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Is my kids concert today or tomorrow?
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Ugh, I need new socks.
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These don't match.
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What should I eat for lunch later?
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Should I cancel with my coworker?
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Did I have a burrito yesterday?
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I need to remember to send the receipts to the insurance company.
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I need to file that expense report.
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When am I going to change this fish tank?
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How much gas is this?
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Should I get an oil change this week?
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Why is the ice cream so slow again?
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Should I be upgrading to a different insurance company?
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Should I move to the couch?
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It's 8.30 in the morning and I've already made a ton of decisions,
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way more than Johnny Caveman,
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or the Johnny from the 20th century.
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These decisions are complex, they are abstract, they are high stakes.
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My prefrontal cortex is going bananas.
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One estimate I read said that modern humans make 35,000 decisions every day.
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We make more than 200 decisions about food alone.
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Okay, okay, I get it.
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Modern life is full of a lot of decisions,
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but like, I'm not running from tigers anymore.
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Like, I don't have to like scavenge and hunt for my food.
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Shouldn't I be less tired?
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I'm using my brain instead of my body.
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And I'm doing way less physical work.
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I mean, we've got washing machines and dishwashers and automatic head massagers and at-home spas.
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And damn it, we even have lazy boys.
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Shouldn't I feel more rested because of all of this?
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Okay, and here's where we come to the answer to the question,
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which is we gotta look at that prefrontal cortex again
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and see what's actually going on when you make all of these decisions.
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It's a part of a war that is happening between you and the modern world.
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This war is being fought on two different battlefields, daytime and nighttime.
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Day man, ah, fighter of the night man,
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ah, champion of the sun.
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So we're in this daytime battlefield and you're making a bunch of decisions.
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We've talked about that.
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Let's see what's happening here in the brain.
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When you're making decisions, there's an electronic signal,
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like a pulse, that is traveling between regions of the brain along these wires called neurons.
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You've got like almost 100 billion of these things and they all are forming this giant network,
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tons of connections, and they all send signals to each other.
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That is what decisions and actions are.
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But in order to send these signals between the different parts of the brain,
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you need a very important chemical called glutamate.
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Glutamate makes all of this happen.
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It's a neurotransmitter.
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It helps everything talk to each other.
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But look, after you make the decision,
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the glutamate kind of sticks around.
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And as you make more and more decisions,
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glutamate starts to build up and it starts to clog the system,
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which new research suggests makes decisions harder because the whole system is clogged,
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which makes you feel fatigued.
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Make a bunch of decisions,
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you feel tired, even if you didn't lift a finger.
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It's like as if your brain were a big city.
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All of these roads are the neurons and synapses that you use to make decisions.
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It's all functioning nicely, everyone can flow,
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But the more decisions you make,
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the more trash you produce.
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And the trash starts to pile up.
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Trash collectors will eventually move this trash out,
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but if you're producing a ton of trash,
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it starts to pile up.
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And it eventually starts to block the streets,
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making it much harder for the cars to move along.
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Meaning for your brain activity to do what it's supposed to do for you to make decisions.
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This is what it looks like when you're really tired.
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It's 11.30 a.m here at my desk,
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and I've made so many decisions.
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I haven't done any strenuous work,
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but I'm drowning in glutamate and feeling tired.
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By the way, this is like brand new research from the Paris Brain Institute,
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and it is still being worked out how this works or exactly what it looks like.
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You can check my sources to fact check everything I say in this video,
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but look at this paper specifically.
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It's pretty interesting.
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So I'm gonna jot this down on my list of why we're so tired.
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I'll be making this list and the solutions on what we can do about it.
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A lot of cultures have a solve for this.
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It's called biphasic sleep, which is just a cool sounding name for a nap in the afternoon.
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People usually around like the Mediterranean take naps from the hours of like two to five.
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They rest, they reset.
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Research found that people who take siestas have increased brain functioning and are 37% less likely to die of heart disease.
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But here in the United States,
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we pledge to not sleep on the job.
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We will never take naps like those failing socialist countries in the Mediterranean.
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No. The hustle never stops here in America.
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Sorry, I recently watched Top Gun.
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I'm just feeling really patriotic right now.
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That's right.
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I am dangerous.
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So our brains, which are the same as Johnny Caveman's brains,
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aren't totally set up to make all of these decisions without feeling very tired.
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I mean, it kind of makes sense.
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We've got these caveman brains living in 2024.
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This is called evolutionary mismatch.
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Our brains haven't caught up with our lifestyle,
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with our world and all of the decisions that we are required to make to just be normal, modern humans.
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So what do we do about this?
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Well, you can take siestas,
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which is like not something I can do in my life.
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I'm just not set up for it here, sorry guys.
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But that would be a way to clear out some glutamate and reset.
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But the biggest takeaway for me is just limit how many decisions I have to make every day,
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which is not easy, but there definitely are ways to do it.
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I've started choosing the outfits that I'm gonna wear for the week on Sunday,
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so that in the morning when I wake up,
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I'm just like, oh, the outfit's already chosen.
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Or you could go full Steve Jobs,
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Mark Zuckerberg style and just wear one thing,
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so that you can have a closet that looks like this, which...
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Meal planning, that's another one.
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On a Sunday, we've started writing down every meal we're gonna have during the week,
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and that makes life way easier when you're at the end of a day of work and you are feeling tired.
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A big theme in today's video is information.
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How much information our brains are met with these days.
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And even as a journalist,
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it's my job and I get stressed out by the amount of information out there.
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One of the tools we use to sift through all of this is actually the sponsor of today's video.
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Ground News is a website and an app
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that takes news stories from all around the world and aggregates them into one place.
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And then gives you a ton of information about that story and its sources.
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Instead of an algorithm, you are in control with Ground News.
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This tool allows you to see what political bias exists in the different articles,
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how reliable each source is,
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who owns these different publications,
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a whole other level of transparency that allows you to feel confident in the news you're reading.
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One of my favorite parts about Ground News is it helps you keep an eye on your own reading habits.
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It gives you this dashboard where it shows you some insights,
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like the top sources that you rely on and how reliable they are.
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And my favorite of these insights, the Blindspot Feed.
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When you're navigating so much information,
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it's hard to remember that sometimes you are in a very different news bubble than everyone else.
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The Blindspot Feed helps you see this by giving you articles that you wouldn't naturally click on or be exposed to,
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helping you fill in your perspective, challenge your biases.
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I value this kind of thing so much as a critical thinker
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and as someone who is worried about echo chambers and bias in today's news landscape.
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So if you are tired of letting social media companies and sensational headlines decide what you click,
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Ground News might be for you.
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It's a great way to sharpen your critical thinking skills and to stay informed while doing it.
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If you wanna try this out,
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you can get a big discount if you click the link in my description.
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It's ground.news slash Johnny Harris.
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You can also use this QR code on screen if that's more convenient.
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This will allow you to get 40% off the Vantage plan,
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which is all of these tools I've talked about today.
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So thank you, Ground News, for sponsoring today's video.
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With that, let's dive back in to why we are so tired.
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There's one more chemical we have to talk about for this daytime battle,
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and it's called adenosine.
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It is this very clever evolutionary feature of our brain that's basically like a signal to our brains
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that tells us when it's time to rest.
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As you go throughout your day thinking and doing things,
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this adenosine builds up, and it kind of signals to your brain that you're tired.
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It signals that you should feel sleepy and hopefully makes you go to sleep.
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But being industrious humans focused on progress,
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we found a substance that will block the buildup of adenosine.
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It's called caffeine.
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Making caffeine the most popular drug in the world.
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It blocks adenosine, this natural signal of you should be tired and sleep,
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and allows us to keep operating as if the adenosine doesn't exist.
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But guess what?
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The caffeine doesn't last forever.
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It eventually wears out.
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And all of this adenosine that had built up comes flooding into your brain,
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like a megaphone saying, hey,
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you're really tired, and we're finally able to tell you.
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This is called the afternoon crash.
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My solution to this is like the greatest thing in the world,
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and it's called a coffee nap.
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When you nap, your body gets rid of the adenosine.
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It's like the adenosine clearing hour.
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And if you drink caffeine,
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then you get this like multiplier effect where all the adenosine is gone
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and the caffeine just comes in and doesn't have to block any adenosine and it's just ready to like hype you up.
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Drink a quick coffee, lay down for just 15 minutes.
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It's amazing.
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Coffee naps, add it to the list.
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The other option is to drink your coffee a little bit like later than you would.
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Like don't drink it right as you wake up.
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Drink it between the hours of 9 and 11 a.m so
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that it lasts until you're done with work and then you can have your coffee crash.
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Okay, so that is our daytime battle.
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Glutamate builds up because we make so many decisions.
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Adenizine builds up because we don't let it clear out and we block the signals because of caffeine.
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And our modern world doesn't like us naturally clearing these things out,
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so we feel really tired.
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Now let's get to the nighttime battle.
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Everyone says we should get 700 hours of sleep,
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but when you go to bed and when I go to bed is probably different.
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Back in the Johnny Caveman days,
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groups of humans couldn't leave their camp unattended at night,
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so we evolved to have different sleep times so
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that some of us could stay awake and guard the camp and others could sleep,
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and then we could switch off.
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Today what that looks like is that I go to bed at 10.30 and I wake up at 6.30.
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You may be a night owl and you wanna go to bed at one in the morning,
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or you may wanna go to bed at nine a.m.
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These are called the chronotypes,
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and there are roughly four of them,
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Everyone has a slightly different interpretation of what it means,
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but the fact is, we're not all the same when it comes to when we go to bed.
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And yet, we all live in a society that wants us to be the same.
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Our standard work day, nine to five,
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was constructed for like the average person,
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but you may not be that person.
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You have a job that requires you to be there at 9am,
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and you're a night owl who wants to sleep until 10.30?
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Too bad.
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Capitalism says no. Researchers say that our chronotype is in our genes.
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Like this is like we are naturally coded to have an optimal time when we are sleeping.
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And that may not work with your life.
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Evolutionary mismatch once again.
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So I'm gonna write chronotypes down on my list.
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What's the solution here?
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Find out what your chronotype is.
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You probably already know what it is.
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Take this test online.
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I'll give you a QR code here.
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You can scan this, take a test.
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Maybe aligning your lifestyle with your chronotype could help you get sleep during the time when your sleep is most optimal,
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which will help make you feel less tired.
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Okay, finally, in a video that you clicked on about why you're so tired,
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finally we're talking about sleep.
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Sleep definitely matters.
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And I think there's actually a lot of great videos and literature,
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books, whatever, on sleep and how to optimize sleep.
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Our brains catalog all these memories.
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All the sensory input and memories from the day get cataloged.
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Our muscles and our circulatory system,
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they all get to relax and take a break, which is super vital.
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And, as we talked about earlier,
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we clear out a lot of the byproducts from living life,
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the glutamate, the adenosine, all of the kind of toxins and byproducts that we accumulate from a day.
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This is all super important that not all sleep is created equal.
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And what we do in the hours leading up to bed can make a big difference.
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So let's see what this looks like using an example.
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As we're following along, let's track my chemical levels.
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I get home around 8 p.m.
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I whip up some of my famous macaroni
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and cheese before sitting down to my desk because I've got a little more work to do.
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Now, my chronotype is the lion,
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which means I kinda wanna go to bed like at 10.
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I'm getting kind of tired.
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So I pour myself a cup of coffee to fight off all the adenosine that has been building up in my brain.
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Okay, I finish up my work.
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It's two hours past when I normally go to bed,
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but I need some time to wind down.
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Here I am making more decisions on Netflix.
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And look, even though it's nighttime outside,
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this giant TV screen is emitting light.
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My brain thinks this is the sun.
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It thinks it's daytime.
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So it blocks the release of melatonin.
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Melatonin's a chemical that we need to shift our brain from wakefulness to sleep.
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Finally, after some Netflix, I feel like I've wound down and I'm gonna go to bed.
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It's 2 a.m.
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I turn off the TV and I get a little bit of melatonin,
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but not nearly enough to feel tired.
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I've got a ton of adenosine in my brain, but it's not registering.
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I should be feeling tired,
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but all of this adenosine is blocked by the caffeine I had earlier.
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One more look at my phone to set my alarm.
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Gotta check Instagram really quick.
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Eventually the caffeine wears off,
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the adenosine comes flooding in,
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and I fall right asleep.
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But it's now 3 a.m.
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My body goes through the important process of clearing out all these chemicals.
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It's a slow process.
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I need time to do this.
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My body's making great progress, and then...
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It's been five hours, which is just not enough time for our bodies to take out all the trash.
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My brain still kinda looks like this.
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I'm gonna start my day with all of the residual glutamate
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chemicals swirling around in my brain as I start to make new decisions and accumulate more glutamate,
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more adenosine that I'm gonna block with caffeine.
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So I guess I'm gonna add the obvious one to my list.
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Get enough sleep and wind down without caffeine or alcohol,
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the things that kind of kill your ability to get good sleep.
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Now let me just say there's a lot more to say on sleep.
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It's very well documented.
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There's a lot of like pop science books about sleep.
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I didn't wanna go into those now because I feel like they're easily accessible,
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but you should definitely check out my sources
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if you want to learn more about preparing for good sleep and having good sleep and why it matters.
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So, this is my list.
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Here it is.
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Why we're so tired and what we can do about it.
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It's not exhaustive,
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but it includes the lesser covered aspects of fatigue
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that I have found very compelling and that have affected how I approach my day-to-day life.
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In short, it's not just because we look at our phones before bed that we're so tired.
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There's a lot more going on.
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And a lot of it has to do with life,
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modern life, and these brains that we have that were evolved for a very different time.
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There's a lot of upside to the fact that we don't live in caves next to campfires hunting for our food.
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But one of the downsides is that we feel this very specific kind of fatigue.
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It's often mental fatigue.
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And now I understand why.
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I'm not going to dramatically change my life because of these findings,
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but I now at least have a list of a few things
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that I can tweak to maybe feel a little less tired.
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like an early idea um
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and i'm just curious i want to hear from from you all most people have left by now
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and so it's just a few of you
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so just like leave a comment if you have heard this
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and uh let me know i also wanted to make sure
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that everyone knows about our new channel called search party not
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so new it's about a year old now
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but it is started by my old colleague sam ellis it is a focus on geopolitics
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and global sports it's a fantastic channel very concise beautiful videos
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that I learn a lot from and you should go check it out.
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Thanks so much for watching.
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I'll see you in the next one.
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Nesta aula, você terá a oportunidade de praticar suas habilidades de conversação em inglês enquanto explora a intrigante questão da fadiga. Iremos analisar as razões pelas quais nos sentimos cansados e como isso se relaciona com a maneira como nosso cérebro funciona. Através da técnica de shadow speech, você irá repetir as frases do vídeo para melhorar a pronúncia em inglês e a fluência. Esta prática é fundamental para entender melhor o conteúdo e aumentar a sua confiança ao falar.
Vocabulário e Frases Chave
- Tired - cansado
- Brain - cérebro
- Morning routine - rotina matinal
- Decisions - decisões
- Refresh - revigorar
- Hunt - caçar
- Gather - coletar
- Safe - seguro
Dicas de Prática
Quando você estiver assistindo ao vídeo e praticando shadow speak, preste atenção na velocidade e no tom do falante. O vídeo apresenta uma dicção clara, mas com um ritmo que pode variar. Aqui estão algumas dicas para ajudá-lo a melhorar durante a prática:
- Repita em voz alta: Tente imitar não apenas as palavras, mas também a entonação e a emoção do falante. Isso ajudará na sua prática de conversação em inglês.
- Faça pausas: Use a pausa natural no discurso para repetir e assimilar melhor as frases. Isso melhora a sua compreensão auditiva e sua capacidade de resposta.
- Grave-se: Ouvir a sua própria prática pode ser uma ferramenta poderosa. Compare sua pronúncia com a do vídeo e identifique áreas para melhorar.
- Pratique regularmente: A consistência é a chave para o aprendizado. Escute e repita diariamente para solidificar o que aprendeu.
Com o tempo, você perceberá não apenas um aumento na sua habilidade de melhorar a pronúncia em inglês, mas também uma maior compreensão do conteúdo, levando a conversas mais ricas e confiantes.
O que é a Técnica de Shadowing?
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