[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.09,0:00:07.70,Default,,0000,0000,0000,,>> When I don't sleep well at night,\NI'm very lethargic and I'm very cranky.
Dialogue: 0,0:00:07.85,0:00:13.31,Default,,0000,0000,0000,,>> When I haven't got enough sleep,\NI feel tired I can't focus well.
Dialogue: 0,0:00:13.31,0:00:14.73,Default,,0000,0000,0000,,Just generally, I'm not effective.
Dialogue: 0,0:00:14.73,0:00:19.15,Default,,0000,0000,0000,,I'm not capable of really\Nbeing a student that day.
Dialogue: 0,0:00:19.15,0:00:21.88,Default,,0000,0000,0000,,>> My brain becomes very foggy.
Dialogue: 0,0:00:22.15,0:00:26.33,Default,,0000,0000,0000,,I have such low energy that\NI start nodding off in class.
Dialogue: 0,0:00:26.33,0:00:31.21,Default,,0000,0000,0000,,>> I've sort of made it my mantra, like, don't\Nlisten to yourself first thing in the morning.
Dialogue: 0,0:00:31.44,0:00:35.61,Default,,0000,0000,0000,,Because when I get, like, barely any sleep, I\Nkeep telling myself, maybe I could call in sick.
Dialogue: 0,0:00:35.99,0:00:38.52,Default,,0000,0000,0000,,Or maybe I could just, like, take\Nthe day off and just sleep in.
Dialogue: 0,0:00:38.75,0:00:42.45,Default,,0000,0000,0000,,But I still have to force myself through\Nthe day because I can't get away with that.
Dialogue: 0,0:00:42.78,0:00:46.81,Default,,0000,0000,0000,,>> You know, you tired your concentration\Nlevel is down [brief laughter].
Dialogue: 0,0:00:48.20,0:00:50.02,Default,,0000,0000,0000,,You fall asleep, you know.
Dialogue: 0,0:00:50.61,0:00:53.04,Default,,0000,0000,0000,,And so, it's important to get that sleep.
Dialogue: 0,0:00:53.10,0:00:55.90,Default,,0000,0000,0000,,>> The reasons I might not\Nget a good night's sleep is
Dialogue: 0,0:00:55.90,0:00:58.60,Default,,0000,0000,0000,,because I'm anxious for the\Nmidterm that's tomorrow.
Dialogue: 0,0:00:58.77,0:01:02.82,Default,,0000,0000,0000,,>> I'm on the internet and just watching\Nvideos or I'm going out with friends
Dialogue: 0,0:01:02.90,0:01:04.66,Default,,0000,0000,0000,,and they say, well let's stay till midnight.
Dialogue: 0,0:01:04.66,0:01:06.31,Default,,0000,0000,0000,,>> Stress and anxiety.
Dialogue: 0,0:01:06.70,0:01:10.03,Default,,0000,0000,0000,,Sometimes it's body pain.
Dialogue: 0,0:01:10.14,0:01:14.14,Default,,0000,0000,0000,,>> So, I'm researching and I, you know,\Nbefore you know it, you did for hours.
Dialogue: 0,0:01:14.54,0:01:20.62,Default,,0000,0000,0000,,Finally, you get finished and it's like\N3:00 in the morning, oh [brief laughter].
Dialogue: 0,0:01:20.62,0:01:23.72,Default,,0000,0000,0000,,>> The main contributing factor\Nwould be a new video game.
Dialogue: 0,0:01:23.88,0:01:29.91,Default,,0000,0000,0000,,I have a problem when it comes to getting into a\Nnew video game, where I forget what time it is.
Dialogue: 0,0:01:29.91,0:01:31.69,Default,,0000,0000,0000,,You kind of trick yourself\Ninto thinking, you know,
Dialogue: 0,0:01:31.69,0:01:34.08,Default,,0000,0000,0000,,I can get away with, like, seven hours of sleep.
Dialogue: 0,0:01:34.08,0:01:36.86,Default,,0000,0000,0000,,And then you kind of push that\Ntime, like, even farther back.
Dialogue: 0,0:01:36.86,0:01:39.46,Default,,0000,0000,0000,,Like, I get away with six hours\Nof sleep, five hours, four hours.
Dialogue: 0,0:01:39.62,0:01:41.24,Default,,0000,0000,0000,,But suddenly, you have, like,\Nthree hours of sleep.
Dialogue: 0,0:01:41.24,0:01:43.67,Default,,0000,0000,0000,,And then at a certain point you\Ndecide okay, maybe I can get away
Dialogue: 0,0:01:43.73,0:01:46.42,Default,,0000,0000,0000,,with just, like, not sleeping tonight.
Dialogue: 0,0:01:46.42,0:01:48.59,Default,,0000,0000,0000,,>> After a great night sleep, I feel alive.
Dialogue: 0,0:01:48.78,0:01:51.92,Default,,0000,0000,0000,,>> Oh, I feel a lot better\Nafter a great night's sleep.
Dialogue: 0,0:01:51.92,0:01:54.50,Default,,0000,0000,0000,,I wake up, like, not dreading the day.
Dialogue: 0,0:01:54.74,0:01:56.13,Default,,0000,0000,0000,,I have a lot more positive attitude.
Dialogue: 0,0:01:56.13,0:01:59.72,Default,,0000,0000,0000,,And I feel a lot more motivated\Nto just work through everything.
Dialogue: 0,0:01:59.72,0:02:01.23,Default,,0000,0000,0000,,>> I am ready to take on the day.
Dialogue: 0,0:02:01.30,0:02:02.48,Default,,0000,0000,0000,,Yes, I can do this!
Dialogue: 0,0:02:02.54,0:02:04.04,Default,,0000,0000,0000,,I feel confident.
Dialogue: 0,0:02:04.04,0:02:04.97,Default,,0000,0000,0000,,I feel joyful.
Dialogue: 0,0:02:04.97,0:02:07.38,Default,,0000,0000,0000,,>> So, when you're really ready\Nfor sleep and you lay down
Dialogue: 0,0:02:07.38,0:02:10.98,Default,,0000,0000,0000,,and go to sleep, you wake up really refreshed.
Dialogue: 0,0:02:10.98,0:02:16.97,Default,,0000,0000,0000,,>> Yeah, sleeping is good [brief laughter].
Dialogue: 0,0:02:16.97,0:02:23.09,Default,,0000,0000,0000,,>> I don't get a great night's sleep, unless\NI get a good workout, good diet that day.
Dialogue: 0,0:02:23.56,0:02:24.99,Default,,0000,0000,0000,,>> Leaving caffeine alone.
Dialogue: 0,0:02:25.12,0:02:26.07,Default,,0000,0000,0000,,Don't eat sugar.
Dialogue: 0,0:02:26.12,0:02:31.16,Default,,0000,0000,0000,,All of that can stimulate you to the point\Nwhere you're not getting a good night's sleep.
Dialogue: 0,0:02:31.19,0:02:36.50,Default,,0000,0000,0000,,So, I have weaned myself off of those\Nproducts and I sleep much better now.
Dialogue: 0,0:02:36.78,0:02:42.73,Default,,0000,0000,0000,,>> I go to bed at 9:00, so that if worst\Ncase scenario, I can at least wake up early.
Dialogue: 0,0:02:42.73,0:02:44.96,Default,,0000,0000,0000,,>> So, this might not come\Nas a surprise to some people.
Dialogue: 0,0:02:44.96,0:02:50.45,Default,,0000,0000,0000,,But for thousands of years plants such as hops,\Npassion flower, chamomile and valerian root,
Dialogue: 0,0:02:50.45,0:02:52.71,Default,,0000,0000,0000,,have been used to help for sleep.
Dialogue: 0,0:02:52.71,0:02:58.80,Default,,0000,0000,0000,,>> Did you know that taking a nap has\Nbeen shown to increase memory retention.
Dialogue: 0,0:02:59.38,0:03:01.04,Default,,0000,0000,0000,,Especially, right after learning.
Dialogue: 0,0:03:01.76,0:03:03.16,Default,,0000,0000,0000,,Keep it under 40 minutes.
Dialogue: 0,0:03:03.63,0:03:06.43,Default,,0000,0000,0000,,Some college health centers\Nhave a room just for resting.
Dialogue: 0,0:03:07.03,0:03:07.96,Default,,0000,0000,0000,,Check yours out.
Dialogue: 0,0:03:08.02,0:03:10.00,Default,,0000,0000,0000,,[ Music ]