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The shorter your sleep, the shorter your life. The World Health Organization considers night shift work, where you lose sleep, a possible carcinogen. Every spring when we lose an hour of sleep, there's a 24% increase in heart attacks. Every fall, when we gain an hour of sleep, heart attacks decrease by 21%. Sleep is connected to our health in a massive way, and you need seven to eight hours of sleep. Turn your phones off hours before bed. Use blue light glasses if you have to. Get away from the screens and chill down. Maybe read before bed, but don't get stimulated.

He's a morning person, but not by nature. He's a morning person by habit. At dawn, when you have trouble getting out of bed, he says, tell yourself I have to go to work as a human being. Is this what I was created for, to huddle under the blankets and stay warm? It's nice here. And he says, but are you made to feel nice? No. Marcus Aurelius attacks the dawn. He gets up. He gets after it as I think most productive successful people do. You start the day with a conscious choice, a choice to do the thing that isn't easy but starts the day off right. And we can imagine he is doing some of his meditative work, his study of philosophy, his writing, his journaling there in the morning before he was besieged by inquiries, people who wanted favors, before the bad news had been delivered, before he had to get up and travel, before the battle begun, he was carving out a little time for stillness and reflection.

We must all stay aware and informed. Strive to be more awake than not, whether you consider yourself the most awake or just more awake.

Number one, early morning sunlight contains a very specific wavelength that stimulates a specific area in your brain that basically reboots your circadian rhythm and resets your day night cycle. Number two, morning sunlight stimulates cortisol release and it stimulates it at the right time. Cortisol is the wake up hormone. Number three, when you get low angle sunlight into your eyes, the retina stimulates your brain to release serotonin and dopamine, which are the feel good neurotransmitters. This improves your overall mood, your level of alertness, as well as your overall cognitive function. So by simply getting up early and watching the sunrise, you can support your body's natural rhythms, improve your mood, and enhance your overall cognitive function.

As we see in meditations, as we see in his routine, he was like us. The past is a foreign country, and yet human beings are human beings are human beings. And the more things change, the more they stay the same. Circling back here, now after these meditations, after all this thinking, is he's gotta get to bed. It's easy to talk about waking up early. But if you're not protecting your sleep, if you don't have discipline before bed, again, if you're scrolling this phone thing until three in the morning and then trying to get up with the dawn, you're gonna have trouble. We know Marcus Willis is a bit of an insomniac. Probably the stress and and health issues kept him up. But he tried to get to bed. He tried to take care of himself, and you have to do that also.

Getting early morning, low-angle sunlight in your eyes is important for three reasons. First, specific wavelengths reboot your circadian rhythm, improving sleep, alertness, and mood. Second, morning sunlight stimulates cortisol release at the right time, improving metabolism, immune function, and alertness. Third, sunlight stimulates the release of serotonin and dopamine, improving mood, alertness, and cognitive function. Getting up early to watch the sunrise supports natural rhythms, improves mood, and enhances cognitive function.

A person received an email from someone struggling to wake up early and go to the gym. The speaker relates to this struggle, stating they had the same problem when they were 24 and began to study it. The speaker then states their kid was crazy and they were being a "bitch". The speaker's advice is to "get your ass up and race them up. Stay hard."

Early morning sunlight is important because the natural blue light is received by the suprachiasmatic nucleus in the brain. The suprachiasmatic nucleus is the primary circadian pacemaker, signaling to the body that it's daytime and time to be awake. To receive the benefits, get at least fifteen to thirty minutes of sunlight exposure in the morning, such as during a walk or commute, without staring directly at the sun. This morning exposure can improve sleep at night.

Believe it or not there's actually a science behind getting a good night's sleep and it's called sleep hygiene sleep hygiene is basically everything you should do on a regular basis in order to put your mind and body in the best possible position to fall asleep and stay asleep consistently so here are three things that you can do to optimize your sleep hygiene one. Going to bed and waking up at the same time every day of the week number two avoiding activities like reading watching TV or scrolling on your phone while laying in bed and number three avoiding caffeine eating, or drinking late in the evening or at nighttime. There's a lot more about sleep hygiene over at GoodRX Health, so be sure to click the link in my bio to learn more.

Stop eating three hours before bed. For example, if you go to bed at 10:00 PM, stop eating at 7:00 PM. After 7:00 PM, no more foods or snacks, nothing that can be processed as nutrition. You can take supplements and herbs before bed. The goal is to turn off the digestive system. Eating wakes up energy to break down food, creating a thermogenic effect where the body uses energy and burns calories. This is not ideal before bed because you want to calm the body down, not work on digestion, to achieve deep sleep.

Most of us would never let a 100 people walk into our bedroom first thing in the morning, but we are letting a 100 people into the bedroom of our mind through our phone every time when we wake up in the morning. So what's happening is your brain is just trying to wake up and all of a sudden you are bombarding it with negativity, noise and notifications. What's happening? Your brain's having to quickly wake up, It's like trying to take a car from zero to 60 miles per hour in a couple of seconds. That's literally what you're trying to do to your brain. So now what you've done, you've exhausted your brain already by putting the foot on the pedal.

When the body's stress response is imbalanced, the pineal gland produces melatonin, which pulses strongly in the afternoon and evening to prepare for sleep and lower cortisol levels. Healthy circadian rhythms and cortisol-melatonin cycles are essential for feeling calm and sleepy at night. However, high cortisol levels in the afternoon or evening can lead to feeling tired and wired, making it difficult to sleep. One might fall asleep from exhaustion but then wake up between 1 and 4 AM. This can occur when someone is constantly busy and working until bedtime, leaving the body in a stressed state with elevated cortisol levels.

Regularity is key for good sleep. Go to bed and wake up at the same time every day, including weekends. The brain expects and thrives on regularity, which improves sleep quantity.

According to the CDC, over a third of Americans get less than the recommended seven hours of sleep. The NIH states that up to 30% of the world's population struggles with insomnia, defined as consistent difficulty falling asleep or returning to sleep. Insomnia symptoms can include nocturnal awakenings, such as waking up in the early morning. A 2009 Stanford Sleep Epidemiology Research Center study found that early awakenings can occur without other insomnia symptoms.

You realize you can extend your life just by fixing your sleep. If you're getting less than five hours of sleep, your risk for dying goes up by like twelve percent. So the sleep is a very powerful predictor of all cause mortality. And I'm not just talking about the amount of sleep, I'm talking about the quality of sleep.

"When I wake up, I make a beeline for sunlight." "The single best thing you can do for your sleep, your energy, your mood, your wakefulness, your metabolism is to get natural light in your eyes early in the day." "Don't wear sunglasses to do it, takes about ten minutes or so." "As much as one can get bright, natural, and if not natural, artificial light in your eyes early in the day." "This sets in motion a huge number of different neurobiological and hormonal cascades that are good for you, reduces stress late at nights, offsets cortisol, a million different things really."

To optimize sleep, stop eating three hours before bed. For example, if you sleep at 10 PM, finish eating by 7 PM. After this time, avoid foods, snacks, and anything that provides nutrition. Supplements and herbs are permitted before bed. The goal is to turn off the digestive system, as digesting food requires energy and creates a thermogenic effect, which can prevent the body from calming down and achieving deep sleep. Therefore, avoid calories and fat before bed.

The speaker emphasizes the value of a consistent sleep schedule: going to bed at the same time and waking up at the same time. The body loves that regularity. If you change one part, such as the wake time, it can be disruptive. The speaker notes that many people who rise at five every morning should avoid changing that routine. On weekends, it’s common to think, “it’s 05:00. What am I doing here?” but the speaker says that maintaining regularity is beneficial. They mention the common advice that, as much as you don’t want to, you’re better off getting up at 05:00 seven days a week because of the needed regularity. The hard part is turning off the TV and watching one more episode to adjust that bedtime, which is what you should work on.

If you're waking between 1AM and 3AM, your liver might need extra support. Research shows that detoxification has a huge link to our circadian rhythm. This means that waking up in the middle of the night could be linked to your liver. The liver is the key organ for detoxification. The liver naturally does most of its detoxification when you're in your deep non REM sleep, around 12AM to 3AM. It processes and metabolises cholesterol, fatty acids, glucose, thyroid hormones, bile acids, iron, and everything in between. So if your liver is congested or imbalanced, this can affect your wake sleep cycle, your sleep rhythm. Does this sound like it relates to you? Do you think that your liver could be playing a role in the way you sleep or in the way your sleep is being disturbed?

Weeping may endure for a night, but joy comes in the morning. The path may seem hard, the work heavy, but joy comes in the morning. Church morning is on its way.

The Amish have discovered 30 simple daily practices that help their seniors live to 100. Amish seniors rise naturally between 4:30 and 5 AM without alarm clocks and open their curtains to morning sunlight. When natural morning light hits your eyes, it resets your body's internal clock. Scientists have discovered that morning sunlight exposure boosts nighttime melatonin production by 37%. Melatonin helps you fall asleep at night. Studies comparing alarm-based waking to sunrise awakening found that people who wake with the sun experience 42% better sleep quality and stay more alert throughout the day.

When I wake up, I make a beeline for sunlight. The single best thing you can do for your sleep, your energy, your mood, your wakefulness, your metabolism is to get natural light in your eyes early in the day. Don't wear sunglasses to do it, takes about ten minutes or so. As much as one can get bright, natural, and if not natural, artificial light in your eyes early in the day. This sets in motion a huge number of different neurobiological and hormonal cascades that are good for you, reduces stress late at nights, offsets cortisol, a million different things really.

The speaker briefly mentioned something about getting up early and understanding something for the evening. They also mentioned a claim about magic and a discussion. The transcript abruptly ends with the mention of "Dış işte Bin."

"Listen, if you want the best hack I've ever learned in fifty four years, absolutely hands down the best trick, if you want to call it that, to give you the biggest impact in life, is when you wake up, be immediately grateful." "Instantly be grateful and have gratitude that you get to simply get the day to live." "So when you open your eyes and you realize, I'm still here, I get another day, Understanding that that's the most valuable thing you're gonna receive all day long." "So act enthusiastic and realize the value you just received every morning and don't be ungrateful." "Be grateful." "Immensely grateful, will then shift your perspective and literally cause the rest of the day to be amazing, the rest of your life to be amazing." "That's the hack."

Just don't eat anything, including alcohol, three hours before going to sleep. Eating your last meal at least three to four hours before bedtime offers multiple health benefits, supported by various scientific studies. This practice improves sleep quality, digestion, weight management, and metabolic health, though individual factors like diet and health conditions influence outcomes. Eating within one to three hours of bedtime disrupts sleep, increasing wakefulness and delaying sleep onset. A two to three hour gap aligns with circadian rhythms, promoting better rest. Eating close to bedtime heightens risks of acid reflux and indigestion, as lying down allows stomach contents to press against the esophagus. Late meals are linked to weight gain and reduced fat oxidation, per a 2017 obesity review study by Gu et al. Nighttime eating can increase insulin resistance, particularly in obese individuals, as shown in a 2019 diabetes care study by Gupta et al.