Sleep Smarter | Sleeping Science, How to be Better at it, & Feel More Refreshed
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- Опубликовано: 11 июн 2024
- Sleep Part 2 after "How to Wake Up Early and Not Be Miserable". Here I go over 1) Why is Sleep Important? (is 8 hours a night for everyone?) and 2) When we are sleep deprived, how can we maximize our hours in bed? We go over how much sleep you actually need, how sleep deprivation effects health, cognitive, and physical functions, and why you probably aren't getting enough sleep. Sleep quality is more important than sleep quality. We go over why sleep quality suffers for many of us, including noise pollution and light during the mornings. These sleeping tips will help you maximize the hours you spend in bed.
Items mentioned in the video:
-Philips Hue Starter Kit: geni.us/M5VKPZp (one of my favorite tech gadgets)
-Philips Wake Up Light: geni.us/wKq7 (great if you just want wake up light without the added features of the Hue smart lighting system)
-Black Out Curtains: geni.us/vlFo (These are the ones that I used. They also are thermally insulated to keep make sure your room doesn't get too cold at night)
-Sleep mask with eye contour: geni.us/6Hriy
-Ear plugs for sleep: geni.us/JB1Wdck
-Sound machine: geni.us/VvTifbM (includes white noise and other sounds to help you sleep)
-Blue light blocking goggles: geni.us/IJBW1Xn (decreases the harm done by computer screens late at night)
Sleep playlist: • Sleep - How to Get Bet...
I also go over why power naps should only be 20 or so minutes in duration and the different sleep stages. Coffee naps are a great way to power nap with added benefit. Lastly, avoid using caffeine (coffee) and alcohol (EtOH) before bed.
Music: / lakeyinspired
WEBSITE: medschoolinsiders.com
TWITTER: / medinsiders
FACEBOOK: / medschoolinsiders
INSTAGRAM: / medschoolinsiders
Watching this while sleep deprived
Nyajuok Puok
Right I'm watching this at 1am and I've been laying in bed for about an hour or so
Nyajuok Puok watching this while getting enough quality sleep
Crazy how nature do that amirite?
Watching this at night sucks bcs of the white background. I just turned off my monitor.
Watching this at 3 am
Nyajuok Puok I WANNA SLEEP I Cant fking INSOMNIA!!!
What I dislike about 20min naps, is that I take a long time to sleep, I'd be awake for 10/15 mins and once I actually fall a sleep, bom! The alarm hits and I become annoyed 😂💔
So relatable!
yes! so true 😅
If it takes you 10-15 minutes to fall asleep consistently, what would you say to setting your alarm for 30-35 minutes instead of 20?
I tried that but I still didn't feel energized or refreshed
yeah maybe 😂
I don't even go to med school or college. I just like your videos.
its a video about sleep , you dont need to be in med school or college to like it
Yeah,,,, what?
Its some general help.
Girl same I’m also in medical school he’s in my head lol
Fax yo 😂😂😂
I've been getting 3 hours of sleep or less since my second semester Sophomore year in high school. Now I'm a freshman in college and still haven't fixed that poor routine. I can tell you that all these effects of sleep deprivation are true; I have difficulty recalling a day where I was truly happy
Its all about routine and schedule. I hope you have learn to follow a routine since it has been 4 years now. But every day there are more and more distractions.
I am not and don't plan to be a Med school student but nevertheless I still find your channel super helpful and informative!
yes me too
*fresh off the grill* medical school knowledge
;)
Me too
The best sleep is when you can't make a difference whether you sleep or passed out
😂😂😂😂😂😂😂😂💯👌
😂😂
the reason why people don't get enough sleep is because NO ONE ELSE SEEMS TO CARES (mainly school and work).
No. computers, tvs, tablets,phones etc
Its not the school that stops you from getting a good night sleep its YOU, you are the one who is responsible for your own body not the school and the school does not stop you from sleeping its YOU, don't be a reactive person be proactive
@@SS-te3wu u are right
@@SS-te3wu That's not entirely true. Being bombarded with assignments from school combined with life's other obligations could prevent you from getting enough sleep
@@charleshot25 exactly
when you're a teen but you don't even get enough sleep for an adult . . . I know all of y'all can relate
So.. you still a teen? Lol
Another tip I'm using: Temperature influences sleep, and as I have tested, has obvious effects on falling asleep. I don't know the perfect temperature, but a colder room helps me falls asleep faster. Also, I try to enable my body to regulate it's temperature as good as possible.
What to do:
- As said a cold room, also venting the room. Heaters off.
- Warm blanket
- Sleep naked (your body can regulate temperature better in my experience)
- Stick feet or legs out to get cooler, not arms
Combined with a sleep mask, earplugs and regular sleep times (for me 9 hours), sleeping got much better for me.
I only get like 3 :(
yo this is exactly how i sleep this is the first time ive seen someone sleep like me
Why didn't I find out about this channel sooner? Excellent initiative
IKR..I got 1 more year of med school and I just find this...Still helpful tho
YourStudyMate I also recommend you Thomas Frank and Andrea Toole, their advices are incredible.
I'm watching this at 3 am 😂
weak
lol
Same 😂
Same
🤣
This makes so much sense. I moved into anew apartment next to a street that has constant traffic even at like 4am on a weekday and I noticed I never remember my dreams anymore and I'm tired all the time
Espiecially during exam season I took coffee naps. When I needed a break I did exactly what you said in this video and walked for 10 minutes or so, and it improved my concentration massively for the following hours
This is the first time I have ever heard of coffee naps, I'm definitely going to follow up on that
The content you guys make is amazing and has helped me so much! Thank you!
20 minutes nap are truely refreshing. Am a 1st year medicine student and I take 6 hrs of sleep which is actually good enough. Thanks. I like your videos.
25-27 Minutes of power napping' is perfect for me. I take a caffeine pill, 200mg, together with a large chunk of water before I lay down. I set the alarm on my phone to go off 35 minutes from now and I launch a RUclips video or something while laying down. The part of the video I don't recall is while asleep, that's how I found how long I need to nap. Perfect for studying hard as you get very tired doing that. Power studying -> Power nap -> Power studying. (y)
Caffeine pills are very bad for you.
How come?
A lot of people forget about quality when it comes to sleep. If you don't wake up refreshed, you're not sleeping well enough.
I had never heard of coffee naps before. Will try.
Can you talk about how shift workers can improve their sleep?
Yeah, I am also working shifts and do sports on side, sometimes it just really messes you up...
hi, I'm a med student from Brazil and I've been searching a RUclips channel with this content for a while and I'm so happy that a friend of mine told me about your videos.
I just wanna say thank you and greetings from Brazil :)
How do you even nap. I can't just close my eyes and sleep
Same here, I'll just get one of those eye masks and some good ear plugs to better my sleep; I'm sleeping for 7-8 hours a day but I'm ALWAYS more tired when I wake up...
Juba Aliu ikr
Same
I'm watching this at 7:45 am, after not sleeping whatsoever. 😐
I've tried coffee naps before and they're awesome. It takes some practice to get the 20 minute nap down but once you do it'll change your life.
I've tried coffee naps a lot of times before I draw. It works, however the energy it gives are limited.
I actually tried a coffe nap today without knowing about it. And after hearing the benefits of it I thought, “wow, I actually did feel really good after that nap and didn’t even notice it.”
Sleep benefits
Memory consolidation
Physical function and recovery and performance
Quality is more imp than quantity
1. Away from noises
2. Make routine
3. Blackout , sleep masks
4. power nap 0f 20 min
5. coffee naps
6. Caffeine not before bed
7. No alcohol
Yo dude. Would you get better sleep quality when you listen to something (like white noise) with headphones on?
nvm my question got answered
u get better sleep if u listen to music and stuff with headphones
I honestly think your RUclips channel is one of the most beneficial and practical channels out there. I really like how you don't have background sounds and music that distract from the topic you are addressing. Keep it up and good luck with the rest of your career!
I used to be panic about reaching balance in sleeping and studying, but now i think i've just got the answer. Thanks for the useful video!!
Where have you been all my life?! I'm trying out the same sleep and wake time routine but I'm afraid I might not be able to go through with it. You should make a video on motivation as well as how to stay on track with your goals. Keep up the good works!
I took coffeenaps instictively years ago, without knowing anything about them. 😅 I even felt a bit stupid 🙃 as I drank coffee and then went obtake a nap. But, as usual, the inner intelligence of our body often leads to unexpectedly positive actions. 😉 Thanks for the video, very interesting. 🙏🏻
I can confirm that background noise heavily impacts sleep quality and the duration of deep sleep phases. This is why I wear earplugs most of the time. It greatly enhances my sleep quality.
Which earplugs u use?
the pomodoro technique and now this...i feel like this channel is tailor made to make me get my life together
I don't get why people put a dislike!! Guys seriously.. Why do you dislike such good quality videos!!?
Great video. Is there a difference with sleeping at night vs. the day? For an example, if someone works the night shift... A video on that would be so helpful!
I don't really get the power nap thing. I dunno if it's just me but I have trouble forcing my body to sleep. what is a "20 minutes power nap"? is it 20 minutes actually asleep or is it the time spent resting and actually falling asleep? personally the only times I can force my body to nap, when I'm not particularly tired, is when my I take something like melatonin.
D D -It actually means to give 100% rest to ur body but at the same time keep ur mind running on something...Its the body you have to give rest ..not mind..keep thinking just anything ..!But give body total rest .
you have to sleep max 20 min thats a power nap in order to be able to this you need to do work thats the point when they are needet
The same problem wid me dude...
I think it should be 30-40 minutes so that maybe the first 20 minutes your mind gets enough time to rest.
Thank you I really need this information and reminder 😢❤
I set an alarm for 22 minutes, chug half a red bull, barely fall asleep if at all, then wake up with the alarm feeling like I just snorted cocaine. Best part of my day
What does snorting cocaine feel like
Archduke Franz Ferdinand hehe
Yea, how does snorting cocaine feels like lmao
Dont do that shit, just try to get more sleeping hours thats the only way. Those tricks maybe work for certain people. But, at least im never into what people refers with "certain people".
I really like your videos!! I'm a med student too and this channel is a huge help! :)
Tip: for those who don't care for ear plugs, a fan works well. The "white noise" it produces really helps me sleep. I sleep much more sound with one on. To the point of not moving for 8 hours. I'll wake up in same position. This is especially good for those with tinnitus. The frequency in my ears keeps me awake without a fan. Happy sleep all!
I use a fan too
Coffee naps work!! I use to do cleaning at night and when tired I'd make a cup of coffee, drink it while driving to my next client and then nap for about 15 minutes. It became a routine to get me through 12 hours of lonely tiring work. Now I know why! Thanks!
I can truly say that I have benefited from your videos!
I often split my sleeping time into 2x 4hours of sleep, neither feeling fully awake or fully asleep. Though I am not sleep deprived, this video introduces some really great tips like coffee naps or the duration of the ideal power nap. Hopefully I can incorporate it into my sleep schedule.
Omg I do a very similar thing with my sleep cylce...I want solid restful sleep 😭
Power Naps are great, but you really need to practice those. Just like me, i'm often having problems with timing and falling asleep for powernaps. Then i miss my timing - and as you said - If you're waking up while in stage 3 or something you may have ruined your day :D
Yo thanks for these vids. They're full of amazing tips that I'm lookin forward to applying. Keep it up bro, it's motivating.
I cant unsee Improvment pill seeing videos with these visuals.
What about fap naps?
you can increase the quality of your sleep by fapping before bed
or along the same vain, does sex before bed improve or disrupt sleep? I could imagine it might make it more difficult to initially fall asleep but you would reach deeper stages and have more restful sleep. Is this correct?
weed nap
More like fap nap turned into 10 hour rem.
Thats what they called me in high school...
I've heard a lot people tell me I shouldn't listen to things like audio-books or podcasts as I fall asleep, but in my experience without something to listen to I just can't switch off and I start to become stressed or worried (I've tried white noise, that doesn't really help). Is listening to an audio-book bad for your sleep quality, and if so what sort of tricks can you use to stop yourself thinking too much to sleep?
GLNK1 once you don't have headphones in your ear while sleep, don't see a problem.
I really love your video. It is helpful and make me more productive.Thx
Your channel blew up Jay , friggin awesome for you!!!
I live across from a very busy road and have a house that's about 80 years old (bad isolation, can hear everything) so... guess I'll start using earplugs
5:50 ahh i find it hard to sleep with caffiene😢. very informative video. thank you!
Thank you!
The coffee nap idea is something that does work well for me. I've also seen it employed coming out of regular sleep. You set an alarm for 30 minutes before you want to wake up officially, and consume some form of caffeine. This creates a similar effect. I've also personally have taken vivarin and set my alarm to go off in an hour, while putting on some NPR. This usually translates to 30 extra minutes, and a slow and happy ascent into wakefulness. Vivarin, however, isn't nice to my stomach, so I don't do that anymore.
I know why I am not sleepy enough, cause I'm watching this when I'm suppose to be sleeping
Ok, this may sound crazy but whenever I drink coffee I always feel so tired and sleepy. I'm not sure if it's because I'm immune to caffeine or if there's something bigger going on. But I think that I'll start to try out the coffee naps.
Q: Have you tried the coffee naps Jay or any other power naps in general? And have they worked for you?
Maybe try to check your blood sugar. Sleepiness happens to me with coffee, only to find out that I have blood sugar spikes and crashes. Maybe your coffee has a lot of sugar?
Hmm, I never thought of it that way. I will look into that. Thank you!
Entei Raikou hi, maybe it will help but for me when a put milk with sugar in my coffee it does the same thing as you but when i drink it black i get a bigger boost, maybe its a placebo but it work like this for me.
See, that's exactly what I thought too! I thought that it was the milk and sugar too so I did tried drinking it black. First of all, it was very bitter coming from someone who is not used to coffee and secondly, Black coffee still didn't work for me. I still feel sleepy after...
By the way, I did in fact tried doing the coffee nap. I drank it immediately and went for a nap for 20minutes. After I woke up, I was soo groggy and I was even more tired... I guess that's sleep inertia for you. But it just doesn't make sense though, I slept for only 20minutes so there was no way that I should have hit sleep inertia so soon...
I'm hopeless... :(
Entei Raikou coffee makes me sleepy too...I think I have ADD? I have never been clinically diagnosed but I do suspect I might because the symptoms and behaviour are spot on
Very helpful video! Thank you so much for not only teaching us, but for providing links to advisable accessories as well 😁
This was so helpful! Thank you for sharing your wisdom.
I've done the tea nap before and I didn't even realize it was a thing!! I'll start doing them more often... because I'll admit I felt great when I woke up! lol
Thank you for your videos on sleep. While I am not a med student; I find this helpful for everyone. I am currently trying to nail a bedtime routine. I need to invest in some sun blocking curtains. (My kids have them, yet I don't) LOL
Love this video! useful summary
i woke up terribly groggy today, hence i did sleep in and on my only day off. so for someone that's really hard on themselves, that shit really threw me and my whole day planned off-- but thankfully, i was brave enough to convince myself to research ways to NOT do that again, so thank you so much for your help mr. MSI. :) your guides, your information, your credibility along with the art that you do in your sleep-help videos make practicing going to sleep early a lot more fun and exciting, and i can't wait to reap the benefits that will come along. so if my life changes from my sleep changes, then that's all thanks to you. :)
Super helpfull! But personally I prefer seeing you write.
Priya Verma omg same. Its so satisfying 😂
Watch with 1.5 times faster. Saves heaps of time.
True. Good research
I have been doing coffee naps recently and I didn't know it was a thing when I saw this video.
keep it up, man!
I have a question: Some people sleep to ocean sounds or things like that. Does that affect the sleep quality if the sound disrupts the sleep?
I'm all about the white noise :)
If it's consistent and quite your brain should filter it out, then it probably works better than silence because it'll block out other noise.
It doesn't work for everyone though. Ocean sounds makes me sleep worse because I wake up to pee more
i was stoked to hear about coffee naps!! i do espresso naps and they're a serious pick me for a 3' o clock power nap!!
Thank you
Watching this at 5am :|
I am going to try coffee naps definitely
Ah, you got me. Subscribed. I appreciate the efficiency videos. Keep it up, man.
Love your videos!
And I love power naps. I usually drink the coffee after 10-15 minutes of 'sleep' (I don't fall asleep but just lying on the bed, relaxing and eyes closed is helping a lot, which for me is great!
I have vivid dreams every night that seem to last a long time. When I awaken I remember the dream. In a short while that memory is gone. What faze of sleep is this? Is this unusual and/or detrimental?
Whistling In The Wind you probably woke up during REM sleep
That probably means you are waking up frequently during REM sleep. You may not remember waking up, but your brain is shifting to lighter stages during these "micro awakenings". Waking up during REM = remembrance of what you were dreaming of. I have the same problem. If you are remembering them in great detail, you probably are waking up A LOT of times, like I am. I had a sleep study done, and I've been looking into a disorder called narcolepsy. If you have not heard of it, look into it. It's better to possible catch this disease early and try and stop it.
Guys, I have the same problem. I have dreams every night and I remember them. I feel my sleep is low quality cause my memory worsened recent years. Have you found the solution?
i have 5 exams. after 3 days i hvnt studied yet plz help😳
Amir Dlykan rip
Amir Dlykan move faster than lightspeed and go back in time
Go beyond, plus ultra!
Mr. MSI, to your wonderful idea about better ways to sleep, so now I knew what I can do.
Ah great video!! I've put it all to the test and it all works out really good, or for me it does! the 20 minute naps, the better quality of sleep, the darker and quieter environment, it all helped me!
Whenever I tried taking caffeine nap I ended up sleeping for 8 hours straight.🤣
What is the evidence for REM sleep being the "most restorative" of the sleep phases?
It is the most mentally restoring, as your mind is processing memories and stimuli from the day in the form of dreams. Your brain waves are very similar to what they are when you are awake, and there is a lot of brain activity in general during REM. It is NOT the most physically restoring however, that title belongs to stage 3 and 4, where your brain is producing slow delta waves and is essentially "turned off". Not enough REM = cognition issues, not enough deep sleep = health and physical restoration issues.
Sounds like a plausible theory, are there any scientific studies conducted on REM sleep and its effect on cognition?
Wow, I'm watching this video today, but I discovered 'coffee naps' myself a long time ago! It really does work!
Great . Thanks .
this is great and all but when you say "studies have shown" it's not very convincing since it's very vague. Like what studies do you have that you looked at?
You're everywhere!
Akshat Gupta I know right!
Akshat Gupta so u are i guess lel
Akshat Gupta, have you ever thought, you know... that it's not one person?
its 4am have to wake up at 6 ffs xd
3yrs later it’s 6 n i have to wake up at 8
Thanks a lot for all this info. working on improving my sleep cycle and sleep quality 🙌👍
Thank u I knew their was something wrong when I sleep because I always feel terrible after waking up since I always sleep more than half the day and feel like complete garbage and when it's short feel like I can stay up in the day and feel like going to sleep earlier I'm glad someone actually talks about the things I actually have trouble with compared to repeated words like get more sleep and sleep earlier when it's easier said then done
coffee nap is not a very good idea. ideally, you want to remove caffeine from your diet completely. caffeine is found in chocolate, tea, coffee, coke and other soft drinks.
because it's a psychoactive drug that changes and blocks the action of natural brain chemicals. it has no significant nutritional value and is also, addictive. good enough reasons for me to not consume it and many doctors recommend the same. however, if you really like it, I can't stop you.
Moderation is key.
5 am anyone? No just me 😔
whoa, just woke up from a coffee nap. didn't understand why I feel wide away after 20mins. sweet. thanks for explaining!
Thanks! I woke up fresh and ready to start my day training my dog.
watching this at 1am lol
Thank you thank you, although i've been thinking of changing it to a something more posh and strikingly more mightily molestic username like LordOfTheFarts, Sir McFartyFart or Mr. Sir McFartyFart. I want to explore the greater deeper depths of the bathtub of glory im bathing in right now.
Molestic is a word, yes.
what about weed and sleep?
No dreams mate :P
Great video! Thanks!
I always wondered why coffee didn't do anything for me until AFTER I woke up from a nap. Great info!!!
if I smoke weed to fall asleep does it negate all the positive effects of good sleep?
Yes, can someone answer, i do the same
Don't smoke weed, weed is the worst substance ever created.
MrYounis26 created lol
@MrYounis26 You're joking, right? Please tell me this is a joke.
Auston Matthews no
Too much unnecessary info. All i wanted to know is how to improve quality, not how sleep works, what scientists found on the importance of sleep. Shoulda made video on "how sleeping effects your life, health" instead of putting it all into "how to improve quality of sleep? "
Med School Insiders I'd say for people not interested in the whole video, annotations at the beginning for the different sections
You need to understand how something work before improving it. Not everyone is a sleep scientist so I think it was useful.
Joe Jake the title literally says 'sleep science'
This is fascinating
coffee nap sounds like an interesting idea! I will give it a try! thnx
Omg, as a teen, I only sleep for about 4hrs. daily because of school works
Joshua Emmanuel Cang haha wow, I guess some people can do with less sleep but that's very little. If I have less than 8hrs I'm tired and cranky all day.
I am pretty worried about my health right now. I need to manage my time more effectively.
Joshua Emmanuel Cang Atleast you don't have chronic sleep apnia
Joshua Emmanuel Cang great you're getting prepped for becoming another slovenly adult
Same
Wow this was a great quality of information. Thanks man!
Coffee naps sounds like a combo of 2 of my favorite things :)