Why You're Always Tired: 8 Science-Based Secrets to Boost Your Energy

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Have you ever felt like no matter how hard you try, you always feel tired? I've been there many times in my life - and I wanted to make this video for you. In this video I'll help you understand the basics of how sleep works and 8 crucial tools you can use to build the life you want to live.

Note that there are a number of medical conditions that can lead to persistent fatigue - if you think this could be you, please consult a qualified medical professional for individualised assessment and advice! This YouTube video is purely for general informational purposes about sleep and is not intended as personal medical advice. Please consult a qualified healthcare professional for individualised advice on any medical concerns.

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P.S. some of the links in this description are affiliate links that help support the channel at no extra cost to you. Thank you for the support! :)

» Sources 🤓

Books:

Why We Sleep, Dr. Matthew Walker
Hello Sleep, Dr. Jade Wu
The Sleep Prescription, Dr. Aric A. Prather
The Science of Sleep, Heather Darwall-Smith, MA.

Scientific Studies:

Steven W. Lockley and others, High Sensitivity of the Human Circadian Melatonin Rhythm to Resetting by Short Wavelength Light, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 9, 1 September 2003, Pages 4502–4505
Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018 Mar 16;5(1):e23. doi: 10.2196/mental.9519. PMID: 29549064; PMCID: PMC5878366.

Quotes + Case Studies:

Dr. Andrew Huberman: “Using Light for Health”
Dr. Andrew Huberman: “Toolkit for Sleep”
CNBC: “What chess grandmasters eat for peak concentration and performance”
CNBC: “LeBron James reveals the nighttime routine that helps him perform ‘at the highest level’”
CNBC: “Olympic hero Michael Phelps says the secret to his success is one most people overlook”

Other article citations:

Sleep Foundation: “Adenosine and Sleep”
Sleep Foundation: “Circadian Rhythm”
National Institute of Health: “Pharmacology of Caffeine”
Centers for Disease Control and Prevention: “Effects of Light on Circadian Rhythms”
Financial Times: “Sleep expert Matthew Walker on the secret to a good night’s rest”
Zen Buddhism: “Mindfulness Meditation To Sleep Better”
UpToDate: “Cardiovascular effects of caffeine and caffeinated beverages”

[RichardNobel]

Tool 1 (7:17) Early morning light exposure
Tool 2 (7:32) Exercise in the earlier parts of the day
Tool 3 (8:32) Using caffeine strategically
Tool 4 (10:08) Timing of meals
Tool 5 (10:28) Limit evening light exposure
Tool 6 (11:16) Be conscious of alcohol intake
Tool 7 (12:09) Create a relaxing bedtime routine
Tool 8 (14:04) Keeping a sleep journal or tracking your sleep

[sahilkumar-vuvv]

Thank you so much for coming back in our life. Your smile means a lot

[undral]

Im mongolian🇲🇳 audience of you and i really like to watch your worthy videos and i loved to make your advice reality in my own life 💗

[Dedicated_.]

11:30 I love how not drinking alcohol is seen as an extreme. A really telling footnote on our society.

[qingchen]

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[ErVisionPak]

Good Izzy, just some points :

There can be several reasons why people often feel tired. Some common factors include inadequate sleep, poor sleep quality, underlying health conditions such as anemia or thyroid problems, excessive physical or mental exertion, stress, poor nutrition, or certain medications. It's important to maintain a healthy lifestyle, get regular exercise, practice good sleep hygiene, and consult a healthcare professional if fatigue persists or becomes chronic.

[etanol.]

I love how science can improve life in many different ways. there are lots of techniques and theories that can actual make a great difference in anyone’s life. also, welcome back Izzy! I missed your videos ❤

[DiscipleSteven]

Thanks for this video! I have heard a lot of this before but all a great reminder. One thing personally which is difficult is working out in the morning or earlier in the day. I have 2 young kids so mornings are busy and the best time to workout is evenings normally from 9-10ish. I normally have a snack after and go to bed by 12 and up by 7am. I never feel rested enough the following day. I feel like I have no options but I think I need to work slowly to get up earlier and workout before kids are awake.

[Terminator]

Thank you Izzy, it is so nice to see you again, and I hope your work is going well!

[cristinajmy]

I have no doubt that this video would change my life, thank you!

[JoelVReyes]

Izzy's voice is so comforting. I could listen to her speak all day!

[sansxverse]

I love the way you speak 🤍 Thank you for this video!

[davidk]

Thank you so much!, 😇🙏❤️, I struggle severely to sleep every night. I will use your advice 100%

[Lord_Reeves]

This is some good info. I also appreciate when users cite their sources. Doing proper research is important!

[cheskaortillo]

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[axelwong]

Thanks a million Dr Izzy for your helpful videos, love them. Much love from LA

[dldl]

Dr Izzy, u have such a lovely soothing voice, I just loved to listen to ur video playlist until I fell asleep!!💖😊

[normmansor]

Welcome back. And a breath of fresh air it has been to have a new video from Izzy.

[yogesh_gurung]

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[sophiaisabelle]

We appreciate your insights. They help us out a lot.