Скачать или смотреть How To Go To Sleep Fast: What Your Brain Doesn't Want You To Know. Real Reasons Explained by Science

Can't sleep at night even though you're completely exhausted? You're not alone.
35% of adults struggle with sleep, but here's what nobody tells you: your sleep system isn't broken. It's running ancient software in a modern world designed to destroy it.

In this video, I'll explain:

✅ Why you can't sleep early at night (it's not your fault)
✅ What happens if you don't sleep for 1 night (the scary truth)
✅ The real science behind blue light, caffeine timing, and cortisol
✅ What causes insomnia - the evolutionary mismatch
✅ How to go to sleep fast using your biology, not fighting it
✅ Practical hacks that actually work (backed by Harvard & UC Berkeley research)

TIMESTAMPS:
0:00 - Why You're Tired But Wired
0:45 - How Sleeping Work, Your Ancient Sleep System
2:19 - Reasons, Sleep Destroyers (Blue Light, Caffeine, Stress)
4:58 - What Happens When You Don't Sleep (The Consequences)
6:10 - Solutions, How to Fix Your Sleep (5 Science-Backed Hacks)
8:33 - End, Reclaim Your Sleep

THE PROBLEM:
You lie in bed for hours. Your body aches. Your eyes burn. But your brain won't shut off. Every screen you own emits blue light that tricks your brain into thinking it's noon at midnight. Your afternoon coffee is still blocking sleep signals at 2 AM. Your stress hormones are activated when they should be dormant.

THE SOLUTION:
Work WITH your biology, not against it. I'll show you exactly how to:

Respect the light-dark cycle (morning sun + evening darkness)
Time caffeine correctly (no coffee after 2 PM)
Create a sunset routine (90-minute wind-down protocol)
Control bedroom temperature (65-68°F optimal)
Maintain consistency (same bedtime = predictable circadian rhythm)

This isn't about sleeping pills or expensive gadgets. This is about understanding the evolutionary biology of sleep and using that knowledge to fix the mismatch between your ancient brain and the modern world.

SCIENCE SOURCES:

Harvard Medical School (blue light & melatonin suppression)
UC Berkeley (sleep deprivation & memory formation)
Two-process model of sleep regulation
Circadian rhythm research
Cortisol-melatonin antagonism studies

Circadian Rhythm & SCN:
Hastings et al. (2018). Generation of circadian rhythms in the suprachiasmatic nucleus. Nature Reviews Neuroscience, 19(8), 453-469.
Blue Light & Melatonin:
Gooley et al. (2011). Exposure to room light before bedtime suppresses melatonin. Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472.
Harvard Health Publishing (2020). Blue light suppresses melatonin by up to 90%. https://www.health.harvard.edu/stayin...
Caffeine & Adenosine:
Landolt (2008). Sleep homeostasis: A role for adenosine in humans. Biochemical Pharmacology, 75(11), 2070-2079.
Two-Process Model:
Borbély et al. (2016). The two-process model of sleep regulation. Journal of Sleep Research, 25(2), 131-143.
Cortisol & Stress:
Buckley & Schatzberg (2005). HPA axis and sleep interactions. Psychoneuroendocrinology, 30(8), 693-710.
Sleep Deprivation Effects:
Yoo et al. (2007). Sleep deprivation impairs memory formation by 40%. Nature Neuroscience, 10(3), 385-392.


Your ancestors slept perfectly for 2 million years. You can too. It's your biology. Reclaim it.

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