My Evidence-Based Sleep Routine

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Thanks to Morning Brew for sponsoring this video ๐Ÿ™‚

Over the past few months, I’ve interviewed experts, listened to podcasts and consumed loads of papers and books to better understand the science behind effective sleep. I’ve collated all the information into this video which breaks down the 9 evidence based things that I’ve built into my routine to help improve my sleep and ensure that I feel well-rested throughout the day. Enjoy x

๐ŸฟWATCH NEXT: Why You’re Always Tired – 7 Habits Ruining Your Sleep: https://youtu.be/qlf9-573MhI

๐Ÿ”— Useful Links
Full episode with Dr Russel Foster: https://www.youtube.com/watch?v=LBPYDEJ6qHc
@hubermanlab Podcast: https://www.youtube.com/@hubermanlab

โŒš๏ธTimestamps:
0:00 Intro
0:14 Get Your Hours In
0:56 Build a Sleep Rhythm
2:37 Start with Sunlight
5:12 Morning Exercise
7:28 Caffeine Control
9:06 Catch the Evening Sun
9:43 Set Dark Mode
11:14 Expect the Spike
11:30 Keep your Cool

๐Ÿ’Œ Sign up to my free weekly email newsletter – https://go.aliabdaal.com/subscribe-sundaysnippets

MY FREE ONLINE COURSES:
๐Ÿš€ Productivity Masterclass – Principles and Tools to Boost Your Productivity –
https://go.aliabdaal.com/course/productivity
๐ŸŽ“ How to Study for Exams – An Evidence-Based Masterclass – https://go.aliabdaal.com/course/studying
๐ŸŽฌ YouTube for Beginners – Everything You Need To Know To Start – https://go.aliabdaal.com/course/YouTube-for-Beginners

MY CREATOR COURSES
๐ŸŽฌย Check out my free 7 day email course on how to become a part-time YouTuber: https://aliabdaal.com/part-time-youtuber-crash-course/
๐Ÿ†ย Creatorpreneur – My flagship course for scaling up your creative side-hustle โ†’ https://creatorpreneur.academy/course
๐Ÿ—ฃย Camera Confidence – My self-paced course on how to improve your creativity, career, or communication skills โ†’ https://cameraconfidence.aliabdaal.com/

MY FAVOURITE GEAR
๐Ÿง‘โ€๐Ÿ’ปMy MacBook Skin (& other tech): https://dbrand.com/palettes
๐ŸŽฅ My YouTube Camera Gear – https://kit.co/AliAbdaal
โŒจ๏ธ My Keyboard – Wireless Coral mechanical keyboard (Cherry Blue) -https://go.aliabdaal.com/keyboard
๐Ÿ“ My favourite iPad Screen Protector – Paperlike – https://go.aliabdaal.com/paperlike
๐ŸŽ’ My Desk Accessories + Todo List – Ugmonk – https://go.aliabdaal.com/ugmonk

MY FAVOURITE TOOLS
๐Ÿš€ย VidIQ – How I optimise my YouTube videos – https://go.aliabdaal.com/vidiq
โœ๏ธ Shortform – The BEST summaries of books – https://go.aliabdaal.com/shortform
๐Ÿ“š Readwise – How I remember what I read – https://go.aliabdaal.com/readwise
๐ŸŽต Epidemic Sound – Where I get my music (amazing for YouTubers) – https://go.aliabdaal.com/epidemicsound

MY KEY LINKS
๐ŸŒ My website / blog – https://www.aliabdaal.com/
๐Ÿฆ Twitter – https://twitter.com/aliabdaal
๐Ÿ“ธ Instagram – https://instagram.com/aliabdaal

WHO AM I:
Iโ€™m Ali, a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive (https://www.youtube.com/channel/UChfo46ZNOV-vtehDc25A1Ug), and I write a weekly email newsletter that contains some quick thoughts + links to interesting things (https://go.aliabdaal.com/subscribe-sundaysnippets).

PS: Some of the links in this description are affiliate links that I get a kickback from ๐Ÿ˜œ

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