5 habits for good sleep.

[0:00]Monkey get into bed, but he can't fall asleep because his brain decides that now is the time to relive every embarrassing moment in his entire life. So instead, Monkey watch 500 10-second videos 3 inches from his face for the next two hours. Obviously, this is not the optimal Andrew Huberman sleep routine, but without doing it, Monkey just lies awake for hours instead. So he's stuck, either scroll for two hours to fall asleep or lie awake with anxious, depressing thoughts. Lucky for Monkey, this is purely a skill issue and he can fix. He's a level zero sleeper, thinking he's cooked, when actually, he just needs to learn some things to help. So today, Monkey teach you five things to help you fall asleep faster and stay asleep for the whole night. So you wake up feeling alive and full of beans. Monkey build a routine. Monkey body have internal clock feature called Circadian Rhythm. It work based on light. Small part of Monkey brain, the Suprachiasmic Nucleus, receive light signals from eyes and based on these signals, tell body to wake up or fall asleep. A disrupted Circadian Rhythm can lead to lack of energy, bad memory, and changes to hormone levels. It also mean Monkey will never sleep well. To fix it, Monkey should start going to bed and waking up at the same time every day. And ideally, get some sunlight in the morning to anchor his rhythm. Monkey can start making sleep time, wake time, and morning sunlight good habits that he tracks with Monkey's app. Monkey keep cool. A room that's too hot keeps Monkey awake because in order to sleep, his core temperature needs to drop by about one degrees C. This temperature drop tell Monkey brain it is time for night night. Without it, Monkey stay awake. So Monkey do these things. Keep his window open, or use less blanket when he goes to bed. Stick his hands and feet out of blanket, have a bath or hot shower before bed, as it brings blood to surface of the body, which then cool him faster. Monkey replace scrolling. Right now, Monkey can't sleep without scrolling. This is by far the worst habit for his sleep, as it keeps him awake for many hours and ruins his melatonin levels with blue light, making him sleep worse when he does. Quitting cold turkey won't work. Monkey will likely just start again in a few days. He has to replace the habit, starting with something slightly less bad and moving gradually to better things. Monkey can start by replacing it with longer YouTube videos. Blue light is still an issue, but no scrolling means less dopamine, so Monkey falls asleep faster. Then a movie, again, less dopamine, and finally an audiobook or podcast, where there's no blue light, and Monkey gets lost in the story and falls asleep quickly. To make this easy, Monkey go to settings, then screen time on his phone. He set up the downtime option to block TikTok, Instagram, and YouTube when it's coming up for his bedtime. And he gets his friend to set the screen time password so that he can't just ignore the limit. Monkey dim the lights in the evening. Darkness trigger release of melatonin, the hormone that tells Monkey brain it's bedtime. So an hour before Monkey's bedtime, he turn down the lights. Blue light from the screen is most bad for melatonin, so Monkey avoid his laptop and phone screen. Monkey use this time to make some tea, tidy his room, do some journaling, have a shower, and then lie in bed listening to a book. Monkey reduce caffeine. Monkey like coffee, but coffee and tea hang around in Monkey system for long time. If Monkey drink coffee after 2 p.m. and especially later in the day, then he will have a hard time falling asleep. So Monkey set himself a cut-off time and stick to it. So, Monkey now know what to do. Build a routine, with the same bedtime, same wake time, and sunlight in the morning. Replace scrolling, step down from short form videos to long form videos to audio. Keep cool with feet out and hot shower before bed, dim the lights and finally cut caffeine, having none after 2pm. If Monkey do this, he will wake up in a few weeks and think damn. This Monkey feels amazing. Stay Monkey. Did you enjoy the video? If so, please support Monke by getting his habit tracking game. Link in description.