Uyqu uchun qo'llanma. Video 72 soatdan keyin o'chib ketadi.

00:00 Kirish: The video opens with an introduction. 00:35 Kam uxlash muvaffaqiyatmi?: The presenter asks whether short sleep is successful. 01:52 Uyqu va iroda kuchining bog'liqligi: The relationship between sleep and willpower is explored. 02:20 Biz necha soat uxlashimiz kerak?: The recommended hours of sleep are discussed. 02:58 Nechida uxlashimiz kerak?: The optimal timing for sleep is examined. 04:00 Melatonin va biologik soat: Melatonin and the biological clock are explained. 04:27 Biologik soat qanday ishlaydi?: The functioning of the biological clock is described. 05:00 Qanday qilib uyquni tartiblasa bo’ladi?: Strategies for regulating sleep are presented. 05:38 Sunʼiy yorug'liklardan qochish: Avoiding artificial light is advised. 06:40 Uyqu sifatini oshirish uchun asosiy omillar: Key factors for improving sleep quality are highlighted. 08:00 Ertalab tog’ri uyg’onish uchun qo'llanma: A guide to waking up properly in the morning is given. 09:07 Maqsad klubi: The video concludes with a mention of the Goal Club.