1
00:00:00,086 --> 00:00:07,705
>> When I don't sleep well at night,
I'm very lethargic and I'm very cranky.

2
00:00:07,846 --> 00:00:13,306
>> When I haven't got enough sleep,
I feel tired I can't focus well.

3
00:00:13,306 --> 00:00:14,726
Just generally, I'm not effective.

4
00:00:14,726 --> 00:00:19,146
I'm not capable of really
being a student that day.

5
00:00:19,146 --> 00:00:21,876
>> My brain becomes very foggy.

6
00:00:22,146 --> 00:00:26,326
I have such low energy that
I start nodding off in class.

7
00:00:26,326 --> 00:00:31,206
>> I've sort of made it my mantra, like, don't
listen to yourself first thing in the morning.

8
00:00:31,436 --> 00:00:35,606
Because when I get, like, barely any sleep, I
keep telling myself, maybe I could call in sick.

9
00:00:35,986 --> 00:00:38,516
Or maybe I could just, like, take
the day off and just sleep in.

10
00:00:38,746 --> 00:00:42,446
But I still have to force myself through
the day because I can't get away with that.

11
00:00:42,776 --> 00:00:46,806
>> You know, you tired your concentration
level is down [brief laughter].

12
00:00:48,196 --> 00:00:50,016
You fall asleep, you know.

13
00:00:50,606 --> 00:00:53,036
And so, it's important to get that sleep.

14
00:00:53,096 --> 00:00:55,896
>> The reasons I might not
get a good night's sleep is

15
00:00:55,896 --> 00:00:58,596
because I'm anxious for the
midterm that's tomorrow.

16
00:00:58,766 --> 00:01:02,816
>> I'm on the internet and just watching
videos or I'm going out with friends

17
00:01:02,896 --> 00:01:04,656
and they say, well let's stay till midnight.

18
00:01:04,656 --> 00:01:06,306
>> Stress and anxiety.

19
00:01:06,696 --> 00:01:10,026
Sometimes it's body pain.

20
00:01:10,136 --> 00:01:14,136
>> So, I'm researching and I, you know,
before you know it, you did for hours.

21
00:01:14,536 --> 00:01:20,616
Finally, you get finished and it's like
3:00 in the morning, oh [brief laughter].

22
00:01:20,616 --> 00:01:23,716
>> The main contributing factor
would be a new video game.

23
00:01:23,876 --> 00:01:29,906
I have a problem when it comes to getting into a
new video game, where I forget what time it is.

24
00:01:29,906 --> 00:01:31,686
You kind of trick yourself
into thinking, you know,

25
00:01:31,686 --> 00:01:34,076
I can get away with, like, seven hours of sleep.

26
00:01:34,076 --> 00:01:36,856
And then you kind of push that
time, like, even farther back.

27
00:01:36,856 --> 00:01:39,456
Like, I get away with six hours
of sleep, five hours, four hours.

28
00:01:39,616 --> 00:01:41,236
But suddenly, you have, like,
three hours of sleep.

29
00:01:41,236 --> 00:01:43,666
And then at a certain point you
decide okay, maybe I can get away

30
00:01:43,726 --> 00:01:46,416
with just, like, not sleeping tonight.

31
00:01:46,416 --> 00:01:48,586
>> After a great night sleep, I feel alive.

32
00:01:48,776 --> 00:01:51,916
>> Oh, I feel a lot better
after a great night's sleep.

33
00:01:51,916 --> 00:01:54,496
I wake up, like, not dreading the day.

34
00:01:54,736 --> 00:01:56,126
I have a lot more positive attitude.

35
00:01:56,126 --> 00:01:59,716
And I feel a lot more motivated
to just work through everything.

36
00:01:59,716 --> 00:02:01,226
>> I am ready to take on the day.

37
00:02:01,296 --> 00:02:02,476
Yes, I can do this!

38
00:02:02,536 --> 00:02:04,036
I feel confident.

39
00:02:04,036 --> 00:02:04,966
I feel joyful.

40
00:02:04,966 --> 00:02:07,376
>> So, when you're really ready
for sleep and you lay down

41
00:02:07,376 --> 00:02:10,985
and go to sleep, you wake up really refreshed.

42
00:02:10,985 --> 00:02:16,966
>> Yeah, sleeping is good [brief laughter].

43
00:02:16,966 --> 00:02:23,086
>> I don't get a great night's sleep, unless
I get a good workout, good diet that day.

44
00:02:23,556 --> 00:02:24,986
>> Leaving caffeine alone.

45
00:02:25,116 --> 00:02:26,066
Don't eat sugar.

46
00:02:26,116 --> 00:02:31,156
All of that can stimulate you to the point
where you're not getting a good night's sleep.

47
00:02:31,186 --> 00:02:36,496
So, I have weaned myself off of those
products and I sleep much better now.

48
00:02:36,776 --> 00:02:42,726
>> I go to bed at 9:00, so that if worst
case scenario, I can at least wake up early.

49
00:02:42,726 --> 00:02:44,956
>> So, this might not come
as a surprise to some people.

50
00:02:44,956 --> 00:02:50,446
But for thousands of years plants such as hops,
passion flower, chamomile and valerian root,

51
00:02:50,446 --> 00:02:52,706
have been used to help for sleep.

52
00:02:52,706 --> 00:02:58,796
>> Did you know that taking a nap has
been shown to increase memory retention.

53
00:02:59,376 --> 00:03:01,036
Especially, right after learning.

54
00:03:01,756 --> 00:03:03,156
Keep it under 40 minutes.

55
00:03:03,626 --> 00:03:06,426
Some college health centers
have a room just for resting.

56
00:03:07,026 --> 00:03:07,956
Check yours out.

57
00:03:08,016 --> 00:03:10,000
[ Music ]