Brief Summary
This video is all about how to become a morning person using scientific methods and productivity apps. It covers the benefits of waking up early, how to adjust your sleep cycle, and tips for maintaining consistency. The video also shares four productivity apps that can help you wake up early, work efficiently, and improve your focus.
- Waking up early has social, mental, and physical health benefits.
- You can adjust your sleep clock gradually or quickly using the Huberman method.
- Consistency is key, and avoiding blue light and heavy meals before bed can help.
Intro
The video introduces a personal transformation from a late sleeper to an early riser using scientific methods. It promises to share steps for waking up early and four productivity apps that enhance both the morning routine and overall productivity. The speaker acknowledges the debate around morning versus night productivity but emphasizes the benefits of waking up early for a balanced lifestyle.
Morning vs Night Study
The video discusses the age-old debate of whether it's better to be an early bird or a night owl. While genetics play a role in our sleep preferences, studies show that early risers often perform better and have better mental health. Waking up early aligns better with the typical 9-to-5 world, reducing social jet lag and chronic sleep deprivation. Getting light between 8 AM and 12 PM is important for synchronizing internal organs. Also, waking up early encourages a more active lifestyle, reducing the risk of type 2 diabetes, obesity, and depression.
Motivation
The speaker shares his personal journey of trying to become a consistent morning person during his GATE exam preparation and later at IIT Madras. Despite initial struggles, he eventually found success through awareness and determination. He emphasizes that the methods discussed are what he would have used if he could go back to his GATE preparation days.
How to Wake Up w/ feeling tired
To wake up without feeling tired, it's important to understand your circadian rhythm, or sleep-wake cycle. Everyone has a different sleep clock, influenced by genes, but it can be changed. The video introduces two methods: a gradual, scientifically correct approach and the faster, more challenging Huberman method.
App 1
The speaker shares his experience in engineering college, where he often stayed up late. He learned the importance of maintaining at least 7 hours of sleep while shifting your sleep cycle. The first app recommendation is a sleep app that monitors your sleep stages using your phone's sensors. It helps you wake up during the NREM sleep stage 1.
Huberman Method
If you want quicker results, the Huberman method can help change your sleep cycle in just 3 days.
Fastest Way
The speaker shares a personal trick for resetting his sleep cycle in one day. He noticed that after long travel days, he would naturally feel tired earlier and wake up earlier the next day.
Huberman Method Contd
The Huberman method is a fast and challenging way to change your sleep cycle permanently. It involves setting an alarm for your desired wake-up time and immediately performing four activities: exposing yourself to bright light, exercising, consuming caffeine and food, and having social interactions. These activities influence the suprachiasmatic nucleus (SCN), which controls the circadian rhythm.
App 2
The video recommends Lumosity, a brain-training app, to improve alertness upon waking. Playing these games can increase focus and concentration, making it a beneficial addition to your morning routine and learning sessions.
Huberman Method Contd
The video emphasizes the importance of exercise in the Huberman method, suggesting activities like jumping jacks, push-ups, or a walk in sunlight. It also highlights the need for caffeine, food, and social interaction. Following these steps for three days can lead to waking up comfortably around your alarm time on the fourth day. The speaker also added cold showers to his routine for an additional impact on the circadian rhythm.
How to be consistent?
To consistently wake up early, you also need to sleep early. The video shares five scientific tips: avoid heavy meals at least 2 hours before sleep, avoid caffeine after the afternoon, and manage melatonin secretion by limiting blue light exposure before sleep.
App 3
The third app recommendation is Twilight, which filters blue light on your mobile phone in the evening. For laptops, you can use a similar program to reduce blue light exposure.
Be Consistent Contd
On weekends, try to finish everything before 8 PM and sleep on time to maintain consistency.
App 4
The fourth app recommendation is Endel, which provides personalized soundtracks to help you focus, relax, and sleep. The speaker has been using it daily while working and before bed, and it includes timers for added convenience.
Why it isn't enough?
Waking up early is just one part of success. To make the day meaningful, you need to be productive. The video suggests checking out another video on evidence-based productivity principles for building a perfect daily routine.
