want to make podcast sniffet of 30-60 sec that may gone viral and clips should have climax that tie viewers till end so i am giving transcript of video so give direct transcript cut  without changing transcript of about 30-60 sec that have ability to go viral also give rating of viral out of 10 give all possible clips from this "To define sleep quality, there is something called the timing of the sleep. What is the importance of timing? Not the number of hours. The timing is that the chronotype of our sleep is different. There are largely three chronotypes. There is a morning person, an evening person, and an in-between person. The morning person prefers to sleep at 8 in the evening. The evening person will do it at 12 o'clock in the night. And in between, he will do it at around 10 o'clock. Evening person will sleep at 12 o'clock in the night. At 12 o'clock in the night, his adenosine will be high. He will start to sleep around 12. 12, 2, 3. 12, 1, 2, whatever, right? Morning person will start to sleep between 8 and 9. 
So, there is a shift of 2-3 hours. From morning to in between, in between to this. This is genetic. Humare body ke andar mein 9 genes hai jo decide karta hai Raj morning hai, evening hai ya in between hai. Okay. Isko aap change nahi kar sakte ho. Australia mein ilo ne ek study ki thi, try ki, 11 factor the, bahut difficulty change karna. Important hai jana kiya morning hai, evening hai ya in between hai. Ye kaise jaan sakte hai? Bahut simple hai, there is a morning type, morning evening question hai. MEQ karke, koi bhi google karega, aajayega. 19 question hai, uske answer aapko dena hai. How many times do you sleep? How many times do you wake up? If you have to sleep for more than 2 hours, then you will take stress. 
He will give you the answer of those 19 simple questions. He will tell you if you are morning type or evening type. The problem here is that if Prashant Desai is morning type, and if I go to sleep like evening, which is not as per my chronotype, then I have a problem. And vice versa. When he... I did a randomized study and got a questionnaire from people. It's almost identical. One-third morning, one-third in between, one-third evening. You need to sleep as per your chronotype. That's also an important part of quality sleep. So, this is also an important part of sleep. My friends who don't sleep for 4-5 hours, I tell them not to sleep now. The best way to deal with this is one day... 
Push yourself. 16 hours. 18 hours. 20 hours. I will work. I will not sleep. Adonis will increase so much. That he will make you sleep once. This study was done in Japan. So the children were not able to sleep. They let them build a lot of sleep pressure. Sleep for 11.5 hours on the first day. Sleep for 10.5 hours on the second day. Sleep for 9.5 hours on the third day. Sleep for 8 hours on the fourth day. Sleep for 8 hours on the 15th day. Because you have. sleep pressure has been reduced gradually. So, if you have work and you want to do it, do it. My only message is that ultimately, we are all priority animals, right? If health is your priority, and if you are sleeping like this, one thing is very clear, as of now, you are not giving importance to your health, no matter how clean you are eating, how much exercise you are doing. 
Until your sleep foundation is not strong, it will not give you the desired benefits. If you want to see more such insightful shots and clips, then subscribe to this channel.