My Evidence-Based Sleep Routine

For a breakdown of the latest news everyday, sign up to Morning Brew for free today at Thanks to Morning Brew for sponsoring this video :) 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 🍿WATCH NEXT: Why You're Always Tired - 7 Habits Ruining Your Sleep: 🔗 Useful Links Full episode with Dr Russel Foster: @hubermanlab Podcast: @hubermanlab ⌚️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 💌 Sign up to my free weekly email newsletter - MY FREE ONLINE COURSES: 🚀 Productivity Masterclass - Principles and Tools to Boost Your Productivity - 🎓 How to Study for Exams - An Evidence-Based Masterclass - 🎬 YouTube for Beginners - Everything You Need To Know To Start - MY CREATOR COURSES 🎬 Check out my free 7 day email course on how to become a part-time YouTuber: 🏆 Creatorpreneur - My flagship course for scaling up your creative side-hustle → 🗣 Camera Confidence - My self-paced course on how to improve your creativity, career, or communication skills → MY FAVOURITE GEAR 🧑‍💻My MacBook Skin (& other tech): 🎥 My YouTube Camera Gear - ⌨️ My Keyboard - Wireless Coral mechanical keyboard (Cherry Blue) - 📝 My favourite iPad Screen Protector - Paperlike - 🎒 My Desk Accessories Todo List - Ugmonk - MY FAVOURITE TOOLS 🚀 VidIQ - How I optimise my YouTube videos - ✍️ Shortform - The BEST summaries of books - 📚 Readwise - How I remember what I read - 🎵 Epidemic Sound - Where I get my music (amazing for YouTubers) - MY KEY LINKS 🌍 My website / blog - 🐦 Twitter - 📸 Instagram - WHO AM I: I’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 (), and I write a weekly email newsletter that contains some quick thoughts links to interesting things (). PS: Some of the links in this description are affiliate links that I get a kickback from 😜