0:00:00.086,0:00:07.705
>> When I don't sleep well at night,[br]I'm very lethargic and I'm very cranky.

0:00:07.846,0:00:13.306
>> When I haven't got enough sleep,[br]I feel tired I can't focus well.

0:00:13.306,0:00:14.726
Just generally, I'm not effective.

0:00:14.726,0:00:19.146
I'm not capable of really[br]being a student that day.

0:00:19.146,0:00:21.876
>> My brain becomes very foggy.

0:00:22.146,0:00:26.326
I have such low energy that[br]I start nodding off in class.

0:00:26.326,0:00:31.206
>> I've sort of made it my mantra, like, don't[br]listen to yourself first thing in the morning.

0:00:31.436,0:00:35.606
Because when I get, like, barely any sleep, I[br]keep telling myself, maybe I could call in sick.

0:00:35.986,0:00:38.516
Or maybe I could just, like, take[br]the day off and just sleep in.

0:00:38.746,0:00:42.446
But I still have to force myself through[br]the day because I can't get away with that.

0:00:42.776,0:00:46.806
>> You know, you tired your concentration[br]level is down [brief laughter].

0:00:48.196,0:00:50.016
You fall asleep, you know.

0:00:50.606,0:00:53.036
And so, it's important to get that sleep.

0:00:53.096,0:00:55.896
>> The reasons I might not[br]get a good night's sleep is

0:00:55.896,0:00:58.596
because I'm anxious for the[br]midterm that's tomorrow.

0:00:58.766,0:01:02.816
>> I'm on the internet and just watching[br]videos or I'm going out with friends

0:01:02.896,0:01:04.656
and they say, well let's stay till midnight.

0:01:04.656,0:01:06.306
>> Stress and anxiety.

0:01:06.696,0:01:10.026
Sometimes it's body pain.

0:01:10.136,0:01:14.136
>> So, I'm researching and I, you know,[br]before you know it, you did for hours.

0:01:14.536,0:01:20.616
Finally, you get finished and it's like[br]3:00 in the morning, oh [brief laughter].

0:01:20.616,0:01:23.716
>> The main contributing factor[br]would be a new video game.

0:01:23.876,0:01:29.906
I have a problem when it comes to getting into a[br]new video game, where I forget what time it is.

0:01:29.906,0:01:31.686
You kind of trick yourself[br]into thinking, you know,

0:01:31.686,0:01:34.076
I can get away with, like, seven hours of sleep.

0:01:34.076,0:01:36.856
And then you kind of push that[br]time, like, even farther back.

0:01:36.856,0:01:39.456
Like, I get away with six hours[br]of sleep, five hours, four hours.

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But suddenly, you have, like,[br]three hours of sleep.

0:01:41.236,0:01:43.666
And then at a certain point you[br]decide okay, maybe I can get away

0:01:43.726,0:01:46.416
with just, like, not sleeping tonight.

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>> After a great night sleep, I feel alive.

0:01:48.776,0:01:51.916
>> Oh, I feel a lot better[br]after a great night's sleep.

0:01:51.916,0:01:54.496
I wake up, like, not dreading the day.

0:01:54.736,0:01:56.126
I have a lot more positive attitude.

0:01:56.126,0:01:59.716
And I feel a lot more motivated[br]to just work through everything.

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>> I am ready to take on the day.

0:02:01.296,0:02:02.476
Yes, I can do this!

0:02:02.536,0:02:04.036
I feel confident.

0:02:04.036,0:02:04.966
I feel joyful.

0:02:04.966,0:02:07.376
>> So, when you're really ready[br]for sleep and you lay down

0:02:07.376,0:02:10.985
and go to sleep, you wake up really refreshed.

0:02:10.985,0:02:16.966
>> Yeah, sleeping is good [brief laughter].

0:02:16.966,0:02:23.086
>> I don't get a great night's sleep, unless[br]I get a good workout, good diet that day.

0:02:23.556,0:02:24.986
>> Leaving caffeine alone.

0:02:25.116,0:02:26.066
Don't eat sugar.

0:02:26.116,0:02:31.156
All of that can stimulate you to the point[br]where you're not getting a good night's sleep.

0:02:31.186,0:02:36.496
So, I have weaned myself off of those[br]products and I sleep much better now.

0:02:36.776,0:02:42.726
>> I go to bed at 9:00, so that if worst[br]case scenario, I can at least wake up early.

0:02:42.726,0:02:44.956
>> So, this might not come[br]as a surprise to some people.

0:02:44.956,0:02:50.446
But for thousands of years plants such as hops,[br]passion flower, chamomile and valerian root,

0:02:50.446,0:02:52.706
have been used to help for sleep.

0:02:52.706,0:02:58.796
>> Did you know that taking a nap has[br]been shown to increase memory retention.

0:02:59.376,0:03:01.036
Especially, right after learning.

0:03:01.756,0:03:03.156
Keep it under 40 minutes.

0:03:03.626,0:03:06.426
Some college health centers[br]have a room just for resting.

0:03:07.026,0:03:07.956
Check yours out.

0:03:08.016,0:03:10.000
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