Hello to all. Welcome to class 101. I am Farshid Jalilian.
I am a human resource consultant who is curious about nutrition, exercise and development. In this episode, I want to talk about the importance of getting up early and sleeping at night. And finally, I will encourage you to wake up early with some solutions.
Let me start with the importance. We all know the importance of sleep. Lack of sleep is not only the number of hours, but also lack of quality sleep, it can be said that deep sleep is related to cancer, heart diseases, diabetes, obesity and even Alzheimer's.
We have a triangle that determines our health. Nutrition, exercise and sleep. Sleep is more important than all of them, because it is in this process that we prepare for the next day's exercise.
For example, when I say quality sleep, I mean sleep at night. Even if you sleep for 8 hours and sleep late, for example 12 in the night or later, you will not have quality sleep . And it has been proven that sleeping late generally causes more calories to be consumed.
And finally cause weight gain. Not only that, but it destroys the metabolism, which is generally a combination of several hormones. It slows down, so to speak.
In other words , you cannot lose weight so easily . Regarding the metabolism, go and see the episode 28 later. I will post the link .
Sleeping late is associated with pimples, dryness and many different skin problems. Why? Well, by sleeping late, the body loses that golden time at night, which is to reduce inflammation in the body.
Inflammation that shows its effect on the skin in the short term and causes various diseases in the long term. like fatty liver; Cancer etc. as I said before.
Sleeping late can also affect mental health. Chronic stress, anxiety and depression, the probability of all of them increases with late sleeping. Sleeping late can even reduce your concentration or ability to solve problems, as well as learning.
If you are not afraid of sleeping late enough , let me add that sleeping late also weakens the body's immune system. In the end, you either have allergies all the time or you get sick all the time. All these cases and problems are for when you sleep for 8 hours, but you sleep late.
The reason is very simple. Sleeping late is not normal for us humans. It is equivalent to swimming against the current of water.
The flow of water here is also called the circadian rhythm of our body. You should know that lamps and lighting, maybe 100 years ago, entered the homes of the general public, certainly in much less areas. So, for millions of years, humans have not had any special lighting other than fire or candles.
This means that when it got dark, They couldn't do anything special. Even if they go to the lounge. So a predatory animal does not harm them, even in the dark of night with fire, you can manage for one hour at the most.
What do you want to do then, you will feel sleepy. For millions of years, we got used to sleeping a little after dark. Our body is the same as it was, our DNA has not changed.
But living conditions sure has. Maybe you feel like you are a night person, be comfortable for two in the night. But don't doubt, the mind of all of us is the same caveman, who is getting annoyed.
All these problems are caused by sleeping late. Because we are doing something contrary to what has been done for millions of years. Now you might say, well, I'm used to it.
I'm a night person. I'm more comfortable at night, and these sentences. True, but you are more comfortable because you got used to it, not because your body has a different DNA, or you were made from a different dirt.
It's just a habit, a habit that is easily formed with a few weeks. or disappear. But it doesn't mean that my DNA and yours will be created, destroyed or changed in a few weeks.
These two are very different from each other. I can give myself as an example. Well, I'm from the south.
For years, I've gotten used to the fact that 12 o'clock in the night is the time to decide what to plan tonight . Being awake until three or four in the morning is relatively normal. The night starts at 12.
But when I went on duty, I saw that no, it's not like that. Even though I was more or less used to going to bed earlier, I realized that 12 o'clock is really midnight. That means it must be in the middle of sleep, our sleep.
In short, after the service, I got used to sleeping early. I tried both for a long time. Without a doubt, I can say that sleeping early or getting up early is better by a large margin.
I can add that at a young age, this late sleep does not bother many people. Just as, for example, it does not hurt to eat too much, or it does not hurt to eat unhealthy food. As long as you are young, nothing affects you.
The truth is that it does. Like a pitcher that is not yet filled, nothing bad will happen. But gradually with ageing , this pitcher gets fuller and fuller and finally overflows.
There you will understand what sleeping in 2 or 3 A. M has done to your body. If we leave all these things aside, most of the time, the general public does not do anything useful at the end of the night.
Maybe it's a party, it's not bad. But basically we know most of the time, we spend it in social networks, film, series and news . In the end, there is nothing useful in it.
which is sometimes stress or inappropriate feelings, which reach us at the end of the night and make our sleep worse than it was. I have to add something here. I spend a lot of time researching and making these parts.
You help me a lot by liking, commenting and sharing. Thank you in advance. Let's go back to the main topic.
Now, thank God, you understand that sleeping late is not a good thing. Now how to sleep and get up early? .
There are some solutions for getting up early that can help you in this field. These solutions are generally divided into two categories: one series for the night, one series for the morning. Let's start with the night part.
The first solution or tip is to have a sleep routine. A process that becomes repetitive, and leads to sleep. This routine in details can be different for each person.
But with its generality, you will teach your mind that it is time to sleep. That is, when event A, then B, then another happens, then the fifth event is sleep. You somehow prepare the mind to sleep.
The easiest thing you can do for a sleep routine is to consider the rule of three two one. Let's say you want to sleep at ten o'clock at night, three hours before that, at 7 Do not eat any food or whatever your body needs to digest. No.
2, from 8 o'clock onwards , don't drink any liquids. Dim the light in the house a little. Leave the lamps half lit.
Ideally, use bedside lamps or table lamps and not the lamps directly above. the number 1. From 9 o'clock onwards, do not look at your phone, TV or any electronic screen.
Before you reach for sleeping pills, try this. It is almost impossible to do these things and not be a bit sleepy by the time you reach ten o'clock. The first one is very difficult to implement.
My mistake many times and the general public is that we are on the phone until the last moment. And this will delay sleep. You should know that social media and games in general all work by activating the dopamine system.
With all the color and noise. A system that if activated in the body, sleep does not come to a person. It's as if you are constantly doping, you constantly drink coffee to stay awake, and sometimes you don't even control your finger anymore.
The root of your mind says to you, well, I'm tired, I'll go to sleep. But you keep playing the next clip, you don't even enjoy it anymore, but your finger is unconsciously repeating the same thing. It is officially an addiction, which is a separate issue now.
But the next solution, choose a quiet work for the end of the night, instead of this mobile phone. Everyone says to read a book, but if you don't like it, solve a table, draw, anything that takes you away from your cell phone or TV. If you are married, spend time with your wife or children.
Give them this opportunity too, maybe they will join you. I am talking to fathers and then mothers. It starts with you.
The third solution is to plan for the morning. Write what you are going to do in the morning. A small piece of paper or in the phone.
Not the things that you should do in general this week or month. No, but private work that you can or must do tomorrow morning. This solution goes back to the night category, that is, prepare this list at night before going to bed.
That way, you won't be left wondering what to do when you wake up. Your program is specific and you go exactly to what you have to do. Let's go to the second group of solutions, well, first, get up from the bed immediately after waking up.
It is like a band-aid or angioket, the faster you take it off, the better. What helps is not to put the phone right next to your hand. It's very easy pick it up while laying down and go to the phone and get stuck again.
Put it a little further away. It can be said that it is better for the brain and the quality of sleep. The fifth solution; Complete this awakening by splashing cold water on your face.
No coffee, no other doping, just splash cold water on your face. If you can take a cold shower, you will wake up completely,. but washing it can also help you a lot.
You become more tolerable for others. The sixth solution; Your head hurts, so drink water. When we sleep for 8 hours, the body becomes extremely thirsty.
So the first thing you should drink is a lot of water. so If you are not going to eat breakfast for a few hours, in other words, take a fast, add a small amount of salt to it, if your blood pressure is normal or low. high blood pressure?
then don't do this. The next solution; It is a simple exercise. A simple stretch.
Something that can wake you up. The harder it is, the better it works. I myself like to do push ups, first thing in the morning and a little stretch on the back of the leg.
Combine this with the eighth solution, that is, get a lot of light to your eyes, preferably sunlight. If not, artificial light. And definitely don't look directly into the light, which will burn your eyes.
If you have a balcony or open space, go to get both light and air. The ideal is to do the exercise first thing in the morning to get rid of it. Especially on days when you are busy, start with exercise first.
The ninth solution; which is indeed my favorite ; if you want to wake up at the same time as the daylight , open the curtains the night before to wake up very gently with daylight. It usually works when there are no disturbing city lights. If you continue the same process , with the tips that I will tell you later, you will gradually get used to waking up early in the morning.
Well, one thing about napping in the middle of the day, which can be a double-edged sword. A nap in the middle of the day, if it is short, between 20 to 40 minutes, can greatly increase our concentration and energy. If it is more, we will enter a deeper phase of sleep, which will be a little harder to wake up from.
In the end, you don't know what's going whether it is the night or day, you will get confused. Definitely, this long sleep affects the night sleep as well. In the end, it will postpone it.
The best time to take a nap is between 1 to 3 in the afternoon. If it is later, it will affect the night's sleep again. So a small amount at the right time is good.
Next tip; Is for married people, in order to not make your wife angry, set the alarm on a mode that increases its volume over time. You can prepare everything the night before. Clothes or anything else you would need, quietly go out of the room in the morning.
You would have a problem other than this. you woke up early that day, but it will be ruined. Now you normally go to bed at 12:00 PM, no matter how much I come to tell you about sleeping early, tonight you cannot sleep at 10:00.
Smaller steps should be taken. In order not to disrupt your sleep cycle, it is better to sleep only a quarter of an hour earlier every night. You can do this several nights in a row.
Then do a pause to get used to the new watch you got. For example, after 4 nights. , you sleep an hour earlier.
After a week, move to this new time of sleep and waking up, and do that 3_2_1 planning. Keep going until you get to where you want to be. Don't think too much about waking up in the morning.
Fix sleeping at night, Morning waking up will be fixed after a while. Just like the story of fasting that I said, don't worry about the time of eating in the morning, first, go to the time of eating at night, and push it further and further. After a period of three or four weeks, you will see that unconsciously you are not so hungry in the morning anymore, you don't have cravings, also for sleep, you unconsciously wake up earlier and easier.
When some times has passed, if you have never set a wake-up time, then come and allocate 7 or 8 hours of sleep from your bedtime and set the wake-up time. Do not doubt that everything will be much easier if you proceed in this way. After a few months, your sleep rhythm will change completely.
After 6 months, you won't call yourself a night person, and instead you will be a morning person. And from somewhere you will wake up without an alarm clock. This is ideal.
But the most important part is not changing the sleeping time, but sticking to a new routine. Something that is very good for us. It means sleeping and waking up at a certain time, now not to say specifically 6 in the morning exactly but Nearly so On the contrary, when this time of sleeping and waking up changes constantly, it is as if you are waking up or sleeping in another time zone of the planet.
So you will have all the complications and problems of jet lag. What is jet lag? Well, jet lag is a kind of disturbance in the body clock.
During long trips, your geographical location changes very quickly. And your body is not adapted to new conditions. to sum it up, the body is shocked.
It does not know when it is time to sleep, when it is time to wake up. This incident is not specific to travel, it happens to a lesser extent in our lives. For example, if your sleep time changes on the weekend, don't be surprised if you go to work with a headache and numbness at the beginning of the weekdays.
It is completely natural. It's as if you had a trip to another time zone on the planet over the weekend. Jet lag also occurs in general, probably because humans have recently been able to go from one part of this planet to another very quickly.
Naturally, it takes time for the body to get used to the time change. This issue means having a specific time to sleep and wake up. It is so important that it can help treat all types of depression.
Likewise, the changeable mood, those who do not have mental stability. This simple habit can make many people feel better without medicine. Unfortunately, the general public sleeps irregularly.
Then they try to somehow compensate for their bad mood or lack of energy by consuming a lot of coffee, sweets, and unhealthy carbohydrates. They do doping. Not only it will not be fixed but gaining weight and other hormonal problems can be caused just as easily.
Fix your sleep and see how many of your problems will be solved. How polite you will become. How much less eating, not eating or saying no is easier for you.
Not overnight, but I promise you that it is possible. Try it; Not only does it cost nothing, it will reduce a lot of your late night expenses. to summarize; Take sleeping early seriously.
I won't say what time exactly, you have to find it yourself. That hour of the night when you don't do anything useful can be said to be sleep time. Between 8 and 6 hours of sleep is enough.
Teenagers can sleep earlier and more. If you are stressed, you have various hormonal problems, depression, this early bedtime can help you a lot. It can be said that it makes your life a little bit better.
Execute the three two one protocol. At the end of the night, spend more time with your family than on mobile phones and news. Apply cold water on your face in the morning and Drnk warm water.
Walking, breathing exercises, meditation or gratitude in any form, bring it too. All the profits are yours. If you are a person of prayer, pray for me too.
Maybe it was really an afterlife, it doesn't hurt to go full-handed. If you are not a prayer person,well you can like at least. If you liked it, share it as it is a great help to produce this content.
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