Let’s be real here.
你我都知道 你和JK罗琳 埃隆·马斯克（企业家)
You and I both know that the one singular difference
between you and people like JK Rowling Elon Musk and Saitama
isn’t your smarts, itisn’t your motivation
and it isn’t even your work ethic.
The one difference between you and them is that you are constantly tired.
Right？If not for that oneteensy little difference
then you’d easily be able to crank out a couple of chapters
in the next great American novel each morning
before heading out to fight crime.
And lesser tasks, like studying for exams
and not subsisting entirely after Totino’s pizza rolls would
be trivially easy but as it stands you can’t
do those things because you are basically a zombie.
好吧 或许不是那种常见的僵尸 而是像
Well maybe not like a literal zombie like in that one episode
《Space Dandy》里的那种 但是共同点是一样的
of Space Dandy but the similarities are mounting.
You got bags under your eyes.
You feel sluggish and there’s that inexplicable craving for raw meat
but more importantly you just don’t have the energy
to do the things you want to do on a daily basis.
So what I want to do today is explore some methods
for breaking that cycle of constant tiredness
and getting back yourdaily energy reserves.
Now before we get started I do want to mention that
I am not talking about conditions like chronic fatigue syndrome and
SEID which affect millions of people here in the US alone
and are very difficult to cure and pin down.
What I am talking about is that much more common feeling
of general tiredness that affects many many more people
and is entirely preventable through adopting healthier habits,
chief among them being to get better sleep.
Now you’ve probably seen the recommendations put out by the National
Sleep Foundation about how many hours you should be sleeping each night
based on your age but even if you’re using those figures
to set your alarm clock you still might be waking up in
the morning feeling like you just got hit by a truck
and if that’s the case it’s probably
because you’re not respecting your body’s sleep cycle. See,
during the night sleep happens in several different
stages that each correspond to different levels of brain activity
and together these are known as the sleep cycle.
Now I’ll link to some sources down below if
you want to go more in depth on this but
what you need to know right now is that if
you wake up in the wrong stage of the sleep
cycle you’re gon na feel absolutely awful
and that’s a risk you run when you use an alarm clock.
纵观人类历史 很长时期内 我们
For most of human history we didn’t
have access to alarm clocks or electric lights for that matter.
Our sleep patterns were much more in tune with the
cycle of day and night and they’re also governed
by the body’s sleep cycle itself.
Someone living before the invention of the alarm clock would
almost always wake up at the completion of a sleep
cycle unless they were disturbed by something like a rooster
‘s crow or an invasion of Mongol’s.
And because of that they’d almost always wake up feeling well-rested.
By contrast if you let alarm clocks startle you awake
in the middle of a sleep cycle then you’re
gon na be waking up in Zombie mode.
就像Pierce J Howard在他
As Pierce J Howard put it in his book The
Owners Manual for the Brain, a person who sleeps
only four cycles or six hours will feel more rested
than someone who has slept for eight to ten hours
but who has not been allowed to complete any one
cycle because of being wakened before it was completed.
Now each of these sleep cycles takes an average of 90
minutes to complete and in the past I recommended a site
called sleepyti.me which uses that number to help you figure out
when you should wake up based on your bedtime.
But one thing I’ve learned recently is
that this 90 minute figure really is just an average
and it can vary by up to 30 minutes in either direction.
So instead of just setting your alarm based on
that 90 minute ballpark figure you should instead work
to figure out when you naturally wake up.
This might take a while for you learn but once
you know what it is you can then use your
alarm as a backup method and ideally you’d wake
up at the completion of your final sleep cycle before
it goes off in a natural well-rested state.
The alarm is just there to make sure
you do get up on time if something goes wrong.
Of course that also means you need to get to the
habit of actually going to bed on time to wake up
before that alarm goes off and if you have trouble doing
this like I do I did make an entire video
that I’ll link to in the description down
below but the main key habit you to establish now
is building a welldone ritual.
Basically you want to disengage from anything you typically get sucked
into well before your bedtime.
For me this means turning off my computer around 9 p.m.
Each night, otherwise I’ll convince myself I can answer
a couple of emails and then I’ll inevitably get sucked
into a ClickHole quiz to see if I have what
it takes to train Freddy Krueger to be a barista.
Spoilers I really really don’t.
Now even if you have got a rock-solid sleep schedule you
might still be suffering from a couple of problems that are
really common to students and that are related, a lack
of sunlight exposure and a lack of exercise.
We’re gon na get into some science here in a second
but first I do want to note that when I feel tired
during the day when I get those feelings of brain fog going
outside for a 20 minute walk always works.
It is the number one method that can get me out of that state.
So I definitely recommend trying it out.
And honestly this makes intuitive sense
because our bodies were designed to move.
Humans used to trek miles and miles to catch their
prey and even when we turn to agriculture for food
production that still involved being outside for most a day
doing hard work and plus you get to wear stylish overalls.
But now a lot of us are sedentary.
We spend a lot of time in chairs and
all the time we sink into screens and books
keeps us indoors and away from the sun.
And that could be huge contributor to why you feel so tired.
It might not be as obvious a connection as
it is for plants which need nothing but sunlight
and Brawndo but make no mistake.
The sun plays a huge role in maintaining your energy levels.
For one sunlight exposure helps your body correctly time its production of
melatonin which is a hormone that helps you go to sleep and
plays a part in maintaining your circadian rhythm which helps you stay
in sync with the cycle of day and night.
But sunlight exposure is also your
body’s main source of vitamin D
which not only plays a role in keeping your bones healthy,
keeps your immune system working, and your lungs working, but
also plays a big role in helping you avoid fatigue.
A study that was done in 2014 found a high correlation
between vitamin D deficiency and fatigue
as well as a big improvement in those
fatigue symptoms once patients in the study got
their vitamin D levels back to normal.
Now you might think that you can just eat better
food to get your vitamin D but that isn’t the case.
While improving your diet will definitely help your energy levels
in other ways as Mark Sisson points out in his
book the Primal Blueprint dietary efforts to obtain vitamin D
are almost inconsequential compared to sun exposure.
To put some hard numbers
behind that a standard American diet will get you about 300 IUs or international units
of vitamin D per day but experts recommendgetting around 4,000.
That’s a pretty big gap, but fortunately just going
outside for 20 minutes during the peak months of sun
exposure can easily make up the difference.
Now one thing to note here is that sun exposure
alone often isn’t enough during the winter months if
you don’t live near the equator.
It’s just not powerful enough which is why a lot
of people suffer from seasonal affective disorder.
So if that’s the case for you you might also want to look
into a vitamin D supplement during those months.
But even with those it is a good idea to try to
get outside in the sun at least a little bit every single
day even if it’s for just a quick walk.
And that brings us the topic of exercise.
Now you might be thinking I’m gon na tell you
that the only way to not feel tired all the time
is to do an intense workout every single day
but luckily that isn’t the case.
In fact just doing somelow intensity exercise
like going for 20-minute walk outside like we just said might
even be more effective at getting rid of those symptoms of
fatigue and brain fog than a more intense workout.
In 2008 researchers at the University of Georgia did a study
and found that students who did just 20 minutes of exercise
three times a week had huge improvements in both their daily
energy levels and their levels of fatigue.
And what’s more their improvement in these
areas were actually better than the group in
the study that did more intense exercise.
So the bottom line is
if you’re tired all the time get some exercise every single day.
Doing a heavy bench workout or running 10 miles is
fun for you then definite do that but if not
you’ll still benefit from a quick walk at a pace that
won’t make you spill your coffee.
And speaking of coffee let’s talk about caffeine.
Now I am not going to outright condemn caffeine here,
because if you use it every once in a while
it can actually be a useful tool for staving off fatigue
when you need to finish a particularly big project.
But as this recovering caffeine addict can tell
you it is super easy to start using caffeine
on a regular basis and that is where the problems begin.
For starters if you drink something caffeinated late enough
in the day it can really mess with your sleep.
And by late enough I’m not talking
about like a 9 p.m. Cup of joe.
I’m talking about like six hours before bedtime according to one study.
So if you having an afternoon coffee you could
be compromising your sleep which just makes you further
dependent on it the next day.
Additionally much like any other drug
your body starts to build up a tolerance to caffeine
as you use it regularly.
To put this really really simply your body
and your brain both have lots
of receptors for a compound called adenosine
and this compound tells your body that it’s tired and
that it’s ready to sleep.
Caffeine works by essentially impersonating that adenosine and it blocks up the
阻断腺苷受体 防止腺苷通过 这就会让你
receptors and it prevents the adenosine from getting through which makes you
temporarily feel like you’re energetic and not tired.
The author Stephen Braun liked in this process
to putting a block of wood underneath one
of the brain’s primary brake pedals.
Once the caffeine is moved from your system though
all that built-up adenosine comes rushing through
creating that all-too-familiar caffeine crash.
Not only that but regular caffeine use
will also cause your body to upregulate,
to create more adenosine receptors and that means that as
time goes on you need more and more caffeine to
do the same job and get the same feeling.
Eventually become like my friend
in college who would chug three to four pots of coffee every single day.
Now if you are already at that point,
maybe you are that friend of mine from college
or you’re on your way to it.
Like I have been at several points in
my life the process of weaning yourself off of caffeine
can be tough.
Adopting the sleep and exercise habits we’ve already talked about
in this video can definitely help but you can also use
the following few tips to make the process even easier.
First if you drink coffee or energy drinks try switching to tea.
While most tea does have some caffeine
it’s almost always a lot less than those other drinks.
And for those of you that think tea tastes
like dirty rain water out of a gutter I
have three words for you loose leaf tea.
Not only is it more flavorful and higher-quality
than the bagged kind but there are hundreds of different flavors out there.
If you’re a coffee drinker you might wan na start with
something like Earl Grey or Irish Breakfast which aren’t exactly like
coffee but when mixed with milk make pretty good substitutes.
第二 利用一个习惯养成app 比如habitica
Second use a habit tracking app like habitica
and do a 30-day challenge to kick caffeine.
This will give you a little bit of extra motivation because
you now have a tangible goal that you’re working towards
and you’re marking down your progress every single day.
最后 多喝水 为了养成这个习惯
And lastly drink more water and you can create this habit
by carrying around a water bottle with you wherever you go.
This will basically make water or replacement for all those
caffeinated drinks you usually turn to and while
it won’t give you a buzz it actually will help with
those feelings of fatigue and brain fog.
Even mild dehydration can make you feel tired.
That’s because basicallyevery part of your body
including your brain needs a good supply of water to function
properly and while the old advice to get eight glasses a
day might not be scientifically sound most people aren’t even
getting close to that amount and that often includes me.
I don’t bring that water bottle with me
when I go out I will drink barely any
water during the day at all.
Alright we’ve covered a lot in this video.
So let’s do a quick recap.
If you want to not be tired of time,
you want to be energetic, first get
enough sleep and respect your body’s sleep cycles
by not waking up with an alarm clock.
Try to wake up naturally and use your alarm clock just as a backup. Second,
Get a little bit of sunlight exposure every single day and
in the winter months also consider using a vitamin D supplement. Third,
get some exercise every day as well
even if it’s something relatively low-level
like going for a quick walk or pulling around jumbo jets with your teeth. Fourth,
use caffeine sparingly.
Use it as a tool.
Don’t be like my friend in college and drink three or four pots
of coffee a day and build a dependence.
And finally number five, make sure you drinking enough water.
Now you might be thinking that none of these habits seems
particularly out of the blue or insightful but I would ask
you how many of them are you sticking to?
Because really avoiding a life of constant tiredness
comes down to adopting healthy habits.
They might seem obvious but sometimes we need a simple reminder.
We need to stop and make a commitment or put a
制定适当的计划 好让我们严肃地执行 尤其
system in place to make us take them seriously especially when
we have things like goals and school and relationships and video
注意力的事物 比如实现目标 同学关系 网络游戏
games all vying for our attention at the same time.
Now I don’t agree with a lot of what the dude says these days
but Elliott Hulse made a very good point
when he said the most important part of the game is your game piece.
So make your health a priority and in return you’ll be rewarded
with an uncommon level of energy and focus
that you can use to tackle all those other things
with a much greater level of intensity.
You might even find yourself with the energy to take
on projects that you wouldn’t have even considered before.
Instead of finishing your homework and then just watching Netflix or playing
video games, you might actually have the energy to teach yourself
how to build video games or learn landscape photography.
And instead of just ordering pizza or making something easy,
you might actually want to cook something that takes real skill.
Once you’re at that point you’ll probably want to
accelerate your learning process as much as you possibly can and
that is exactly what you can do with Skillshare.
With over 17,000 courses in a ton of different subjects,
Skillshare’s library can help you quickly build confidence in almost
都能帮你快速建立起自信 像摄影 音乐制作
any area you can think of, photography, music production,
游戏设计 还有是的 甚至是烹饪
game design and yes even cooking.
I recently took their knife skills class which taught me some
techniques that I would have never thought of in my own
and they’re helping me spend a lot less time on
vegetable prep when I’m in the kitchen which means that
I’m actually cooking with vegetables a lot more often.
And rather than just giving you the information like in lecture,
Skillshare courses offer hands-on projects.
It’ll put what you’ve learned to the test
and it will challenge you to improve your skills even more quickly.
Plus if you happen to want help or you want feedback on
your project you can get it for both the teacher in that
course and the other people taking it alongside you.
So if you’re ready to put all that newfound energy
into learning a new skill effectively give Skillshare a try.
The first 500 people who sign up with the link
down below will get a free two-month trial and after
that a premium subscription is as low as 10 bucks
a month if you want to keep learning.
And if not it’s super easy to cancel.
Thanks so much to Skillshare
for sponsoring this video and helping to support this channel.
Seriously I love working with Skillshare.
They are great guys over there.
And guys as always thank you so much for watching.
If you enjoyed this video and you found it to be
useful then leaving like definitely helps this channel out and if
there’s something I didn’t mention here that you found
useful in your own life definitely leave a comment down below
so other people can benefit from it.
And speaking of things that were left out I know we did
n’t even scratch the surface when it comes to nutrition and we
also didn’t talk about how to take naps effectively.
So I will definitely do videos on those topics in the future
and you want to get notified about them and anything else I
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总之 谢谢观看 下周见
Anyway thanks for watching and I’ll see you next week.