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apparently i "naturally" (genetically) can go to bed between 4-6 AM and sleep a well-rested 6-8 hours of sleep.. i spent a decade of my life (2000-2011) prescribed on Ambien nightly (sigh) trying to "fit in" with "normal" daytime humans.. once i just stopped fighting it, i feel better and haven't needed a sleeping pill since.. i do suffer an anxiety disorder (can't take any of the "anti-" classes of meds), and i'm a creative person (artist, musician, etc).. i find more creativity at night.. if that sounds familiar to anyone: you're not alone..
Thanks for posting this. I feel like this video didn’t address those of us with a natural, and healthy, later sleep cycle. There is plenty of evidence and research on this, none was mentioned. I guess it wouldn’t sell his new program. Lol. The industrial revolution changed sleep requirements for humans, to serve productivity needs over human needs. For some of us, that has meant a lifetime of fighting against our own bodies.
@@deerobinson9665 well, i understand the approach of "battling it" however that led to a decade of my 20s & 30s w/Drs advocating that i "live" on prescribed sleep hypnotic prescriptions.. i understand its difficult if you have a job whose hours intersect/conflict w/your natural sleep rhythms, but i was lucky to have adjustable hours, and eventually freelance in order to dictate my own hours.. i think the movement we are seeing now since the CoVid19 pandemic are indeed exposing that humans wish to adjust work around their personal, everyday life styles/situations.. so hang in there: you are definitely not alone!
I have been this way since I was young. I truly hated getting up in the mornings. Then, as I got older, it became even more difficult, as my body clock continued to shifted towards going to bed later and sleeping later. It eventually got to the point where sleeping from 4:30 AM to 12:30 PM became my body’s preferred sleeping hours. This was back in the 80s. I had no screen to look at to keep me awake. The one time I had a job that required me to get up very early in the morning made it so that I’d go home and take a nap after work, every day. That wasn’t normal for me otherwise. What I’m trying to say is that this went on for decades before I even found out what it is called. It was not caused by anything other than having a much different circadian rhythm than most people do. I don’t know if the premise is that only people who somehow disrupt that cycle will have Delayed Sleep Phase Disorder, but I never disrupted anything. In fact, trying to sleep when everyone else did was very disruptive for me. I was born that way. It did not result from me doing anything that changed my circadian rhythm.
You sound like me! I've had this problem since I can remember, and finally (as an adult) figured out that my normal sleep hours were 4am - 12pm. And yeah, my problems began long before cell phones and tablets. haha this video makes me want to try melatonin. I am miserably exhausted at the moment 😞
My experience is just like yours. Everything you said mirrors how it is for me. I have ADHD and my psychiatrist who also has ADHD says that that’s just the way some are naturally wired, especially those with ADHD (not me suggesting you have it). I wish I had a dollar for every time someone has said “well if you just learn to go to bed early like everyone else, you wouldn’t have a problem.” As if we’ve never tried an early sleep routine. As a kid there were no mobiles or tablets etc and my parents were strict about early bed routine but I struggled every single morning to get up.
We had lights before smartphones. We had TVs before iPads. Do you know anyone that removed all the lightbulbs from their house? I've been a night owl for decades too but I've yet to see evidence that our bodies know when 4am is beyond its tracking of light patterns. Unless there is some other mechanism telling iyour brain what time is on your wristwatch, making changes to the light patterns you are exposed to will make changes to your sleep cycle.
@@wallofyarn I was diagnosed with delayed sleep phase disorder about 15 years ago and I've been taking melatonin since. For me it's a life saver, it lets me live on a normal schedule without suffering. It's very safe to my knowledge so I don't see any downside to trying
Oh man, this is so helpful. My entire life I've struggled with going to sleep at a decent time and waking up in time for work or school. I was late to school from elementary school to high school to college to Real Life jobs. All of those "fitness watches" would tell me that I would get 1-4 hours of actual rest for every 8-10 hours I was "asleep". It became so bad that I went in to be tested for sleep apnea and all they found is that it takes me twice as long as the average person to fall asleep (If I can fall asleep within 40 minutes, that's a "good" night for me) and my REM cycles are shorter and fewer than average. The only way for me to not be exhausted and yawning all day is if I get 12 hours of sleep a night, which is very difficult in modern capitalist society. I will definitely try the tips you listed here, I would LOVE to have a "normal" sleep pattern.
I seldom have trouble going to sleep at my regular time. But I almost always wake up at 2-3 am and have great difficulty getting back to sleep. Then around 6am, I fall asleep again.
I'm sure I don't have sleep apnea, but falling asleep is my issue, unless I get my heart rate up 30 minutes. I've had sleep issue forever. In fact, this video is made for people like me!
Since leaving my "day job" to work for myself I haven't really had a need for a set sleep schedule. I've found I naturally shifted into more of a 25 hour cycle. So 17 hours awake and 8 asleep. Causes a rolling bed time over the weeks and months, which is ... interesting. haha. Always been a night owl, even since I was a kid. I'm just a lot more creative, productive, and focused in the middle of the night. It's just a bummer that so much of the world is shut down when I'm at my peak, but I also wonder if that's WHY I'm at my peak. Very interesting stuff.
I'm the same too. I've often thought that moving to Las Vegas would be ideal because many places are open all night. I really struggle with sleep. I can stay up all night easily, I'm also creative. In a perfect world I'd go to bed at 6am and get up at 2pm. My problem is my husband gets up at 8am and he'd like to see me before the day was half over. We're retired now so I've gone back to my night owl ways. He's tried to join me but he usually goes to sleep at 2am. He needs more sleep than 6 hours. Sometimes he takes a nap just before I get up. It's 4:23am right now and I'm not tired in the least. I just took an ambien, I hope I fall asleep soon, in an hour or so, because I have a doctor's appointment at 4pm. Anyway, I wish I could fix myself but I don't know how.
I’ve read that in pre artificial light times families would sleep by 8:00 pm then be awake between midnight and 2:00 am, have something to eat and conduct family business before going back to bed
This was very enlightening. It explains a lot for me and my daughter; we have similar sleeping issues. She is most often tired, but can’t fall asleep early.
Sleep hygiene is so important regardless of what time your sleep begins. It's a great topic to read about and there are many RUclips videos on sleep hygiene as well
This collection of facts seems to prove to me that some people are totally born to work the night shift. It's no problem to work from 7 pm to 3 am if that fits in best with your genetic coding.
I guess makes sense in the idea of in a group it's better to have different people being up at certain times so maybe that got hard coded like the fear of the dark or the unknown cause in the past it was. "dark = bad/death" and "unkown = bad"
@@argisus1279 Even in the days when humans lived only in caves, there has always been the need for someone to stay awake at night to guard everyone else's stuff. Therefore, some people evolved genetically into those who had the ability to stay up late and be a night watchman.
I read a statistic showing that sleep phase shifts are common with ADHD, and I think that's true. One of my friends with ADHD sleeps from 3am to 11am, and another person I know with ADHD sleeps from around 9pm to 4am. For me, I've always had a hard time falling asleep. If I let my body go without taking anything, or doing much of a routine, I sleep from 2am to 10am. I usually have to take GABA and/or Weber Naturals Super Sleep to actually sleep. My dad and his mom all had similar struggles, so the sleep issues from one side, and the ADHD from the other side, means I have a hard time sleeping. I don't ever remember a time it took me less than half an hour to fall asleep, even when I was 5. I never took naps either. I was told my sleep issues caused my ADHD, but I think my ADHD caused my sleep challenges. But I can't sleep without doing something. It used to be reading, or using a non-backlit GameBoy or radio, then it changed to playing DS games, or using my phone. I get so bored that I start freaking out about everything if I don't have something to do. Only one doctor actually believed me that it's possible to be too bored to sleep. It's really weird. Thankfully GABA actually works well as an ADHD medication, so I have different dosages (and combos of other stuff) for day and night.
Yes! There is information about sleep issues and ADHD. I am 45 and I have had life long insomnia/sleep issues. My best friend's daughter was diagnosed with ADHD and after reading about it I was floored. It explains EVERYTHING, including my sleep problems. When I watched How to ADHD's RUclips video on sleep I cried. I am convinced that I have Inattentive ADHD and Delayed Sleep Phase Syndrome, but I have horrible HMO insurance so I will never get diagnosed. Wearing blue light blocking glasses has helped me alot, but doesn't solve the ADHD aspect of trying to sleep. Depending on the day I take chewables that have GABA, l-theanine and taurine. Sometimes melatonin.
My daughter has ADHD. Her pediatrician has her on clonidine to help her fall asleep. She’s been on it for years or else she wouldn’t go to bed till 3 or 4 am and sleep till noon.
I used to plan house renovating to fall asleep! Mentally pacing out distances to see if I could rearrange furniture made me focus….visualize rooms different colors…. It just required enough focus to really try to “see” if something would work. And out I’d go! Weird but it worked!
I definitely have this.. I’ve been a night owl since my childhood. I’ve tried working an AM job but I was so exhausted that I can’t function correctly. Now that I have a PM job my sleep schedule is so much better. I sleep really well now.
A great share. Now I understand the consequences of artificial light in the evening. I do have a red colour night light that is supposed to not be disruptive to sleep and it doesn’t effect my night vision when I get up during the night. I live in Wales U.K. where in December there are only 6 hours of daylight. I sleep a lot more in the winter. In the power cuts the street lights go out and I sleep better. I did try black out blinds once and didn’t wake up until 2pm which was amazing.
I actually found listening to Radio Cymru very helpful, as I couldn't understand anything they were saying, but the Welsh language is so beautiful that it is almost like listening to music and I also found a Welsh lecturer at university very soporific, even though he gave his lectures in English, but with a soft Welsh lilt.
@@DavidWilliams-DSW558 - nice one David, yes the Welsh Celtic language is quite soothing. I live in Monmouthshire which is not really a welsh speaking county; although a few of my friends speak it and my one friend, she teaches it in Australia.
@@rogerhargreaves2272, I'm in Germany now, in the Rhine Valley not far from Heidelberg, but I am originally from Sussex and spent 10 years at Keele Uni near Stoke-on-Trent.
Not a single person I've ever talked to understands this disorder. Very frustrating. Although after suffering it for decades, finally changed when I got a job that I can control my own hours. Ironically moved me into the most normal sleep schedule I've ever had. 😂
This is a great video. Thank you for talking about this sleep disorder! I would love it if you could do another one about Non-24 Sleep Wake Disorder. I have struggled with (sighted) non-24 for almost 10 years and I think there is not enough awareness about it. I was DSPS before I became non-24. I think it's important that people with DSPS know you need to be very careful when you start to tinker with your sleep schedule because that is what I believed brought on my non-24. I would love if you would do a video just as informative as this about No-24. Thank you!
Maybe this is my issue, or at least part of it. Left to myself, without external forces, I would sleep about 9 hours and run 18 awake for a 27 hour day. What tends to actually happen is alternating nights of not getting enough sleep, then a night of going to sleep easily because I'm now extra tired. Rinse, lather, repeat. Getting some activity after work (my preference is cycling) does help me to fall asleep more easily.
Yes please check out N-24. Which means a non 24 hour cycle. It's definitely not only blind people. Also it's been known to be brought on by chronotherapy for DSPS.
I had a sleep test. The doctor concluded by telling me that it looked like I didn't have a circadian rhythm. The doctor said I wasn't like anyone he had ever seen. OMG! Even when I was a baby I couldn't sleep. I drove my mother crazy. Now? I still can't sleep.
@@attheranch873 Thank you. The doctor that did my sleep study never told me about this rare disorder. After telling me I appeared to not have a circadian rhythm, he just sent me away and never offered any further assistance.
Could it possibly be related to anxiety, ADD or FX Syndrome? Yes...when I was a baby I did not want to sleep also & my mom was at the end of her rope... now in my 60s..Staying up tv watching is a problem...
I'm so grateful that I'm finally in a place in my life that I'm able to get proper adequate sleep. Wasn't able to have that opportunity few years back because of responsibilities. Good quality rest is a gift 🎁
Hi Sweet Bae would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
Dr. Hansen, you are to be commended for taking the time to present these informative videos on important subjects that imapct our daily lives and health. And to remember that you do this on top of your busy practice of providing expert medical care to the sick and comfort to the dying. You make a great difference in the lives of people that you will never meet, not to mention the patients under your care. The definition of physician is to teach and that you do that with great illumination. Thank you.
Thank you! I need to sleep. My sleep was affected after a high fever virus. I never slept all night again. I hope I can use this info to improve my sleep.
This video really hit home for me. I developed a sleep disorder by staying up until 1-3:00 am drinking wine, experienced snoring, acid reflux, and the inability to get out of bed before 10:00/11:00 am. Of course I felt tired, depressed an anxious. I quit drinking 41 days ago, and for the first 30 days I still experienced delayed sleep and felt wide awake at 2:00 am. Incorporating HIT workouts into my mornings, not eating late at night, and turning off the TV/putting away my phone helped me to fall asleep by 11:30 pm and wake up at 6:45am - 7:00 am. I notice that if I deviate from my sleep schedule, or if outside noise (like cars/motorcycles racing) prevent falling asleep, I tend to get up more pre-dawn, and feel the need to sleep until 9:00 am. This video just reconfirmed that healthy sleep is a habit, just like eating a healthy diet and exercising regularly! QUESTION: Dr. Hansen: Could you elaborate on supplementing melatonin? I take 5-HTP (1 am, 1 pm), L-Theanine, and Magnesium (1 am, 1 pm) and Ashwagandha to help supply serotonin/dopamine as my brain heals from alcohol use disorder, but taking melatonin right before bed didn't seem to have any affect. Thanks so much for the good work that you do in the world, and for taking time out of your busy life to share helpful videos on RUclips!
I take all those same supplements plus gaba and b6, niacinamide, magnesium, htp, and Rhodesia, inositol and calcium citrate, and 15 MG of melatonin. Plus prescription hydroxizie and gabapentin
I was diagnosed, after 5 sleep studies, with delayed REM. It took a neurologist at the UofI to tell the sleep clinic to just let me sleep until I was ready to wake up. I tried to go to sleep at 10pm like they wanted. Dozed in and out for hours, getting up constantly to pee. I don’t remember what time I got to sleep. I woke up around 10am (still do, as I’m disabled now & fell back into my bodies sleep pattern). When I went to my appointment to discuss the results he said it was like my brain kept “rebooting”. I would go Stage1, Stage2, Stage3, then back to Stage1. He said my braid did this a few times before finally moving on to Stage4. He explained it as it took my brain longer to reach REM than other people. So that’s why when I had to be at work at 7am I was so tired because as I was reaching REM my alarm(s) would go off. I constantly missed the bus to work. It was a struggle to get up in time. Now I try not to schedule dr appointments before noon, in case I had a bad pain night that kept me up later than usual. My choices were try to sleep 10-12 hours just to make sure I got REM (with 2 kids, a husband & college at the time) or just try for 4-6hrs at the time. Husbeast always said he never knew someone who could run so well on 4 hours of sleep. He said it was unusual. But I would like to add I have several autoimmune diseases, Ehlers-Danlos Syndrome, & my biological mother did drugs & alcohol while pregnant with me.
Hi Jasmin would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
I did go to bed at 10:00 pm and up to 6:00 in the morning. Due to aging, I noticed I have awaken early than before...! Thanks Dr. Hansen for the information...! 🙏
Thank you for this video. I have had trouble falling asleep my entire life. It is a combination of Delayed Sleep Phase Syndrome and I have recently discovered also likely ADHD. Despite having read a lot about sleep over the years this was excellent and succinct with a bit of new information. Really appreciated! New sub.
I like the way you present this science. It's reassuring Thank you. A sleep study a couple of years ago demonstrated sleep disorders that I now fully believe, have added regular, periodic, misery to my life. No apnea. I come from a family of sleep-deprived individuals who always have to try harder. tusen takk
For many years I used to go to bed between 11 pm and midnight and wake at between 5:30 and 6:00 am, but after the pandemic started I got an additional part-time job, as a second source of income, driving a delivery van for a bakery, which means starting work at 3:30. I actually found it surprisingly easy to readjust my sleep routine and now generally go to sleep at 8:30 pm and get up at 2:30 am and wake up around then even if I don't set my alarm, since I only drive 2 or 3 times most weeks. So, it can work, even in the summer!
Wow. That's ridiculously impressive. I am envious of your circadian rhythm. My body just dies whenever it wants to and revives the next day when it wants to. Lightly disruptive because I can never understand it. This video does help to understand it though. But your situation is next level.
Hi David would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
@@carmenpeters728 Hilarious 😹 but probably incorrect. This is Dr Hansen’s side hustle, not his social media pickup page. I am guessing he has a video editor who suggests a sprinkling of antics to avoid being another talking head… which shows an audience awareness and understanding human attention. It shows how media can use visual distraction to retain an audience. I guess he has a library of these prerecorded antics. This is a great RUclips business model others can learn from. I wish Dr Hansen boatloads of success! Maybe it will someday allow him to exit the crushing monotony of hospital rounds.
Sorry you are catching trolls with sleep disorders here in content. But you have a good sense of humor. I have this problem now hurt further by scrolling my phone in the dark. Thanks for the reminder.
I had sleep issues until I gave up caffeine and I now have no trouble going to sleep at a reasonable hour, getting 7-8 hours of sleep each night and waking up refreshed and ready to go.
Also, be on the lookout for excess light in the bedroom. Clocks, electronic devices that have LED indicators. External light through the windows, get blackout drapes. Had a designer come in and put in blackout drapes to where during the brightest days, not one ray of light enters through the drapes. This also helps dampen the sound from outside. My other rule, no television or other screens in the bedroom.
I’m going through it as we speak. I have been up all night and I’m yawning now at 8:20am and my anxiety won’t let me sleep. But by 4pm i will be so tired i have to sleep. And i will sleep for about 2 hours and it starts all over again. 🥱
That's horrible but I will tell you what is worse is when you could sleep but the jackass neighbors don't let you because they are inconsiderate meth heads
This has been such a big struggle for me. Even as a kid playing outside all day and just reading a book in the evening I layed awake far past midnight picking the wallpaper off the wall out of boredom😅
thanks ، Dr. Hansen, for your very inf.ormative video, appreciate it especially learning the time frame and rythm of sleeping. Bless you and stay safe.
It's 2am so probably should get to sleep 😴 💤 and I'll wake up around 9am. if I go to bed at 10 pm, it's waaaay too early. So I stay awake and listen to Dr. Hansen😉
3rd shift syndrome . I wish you would have included work in the list of reasons. Because I have noticed that the 1st shift is sometimes convinced that the 3rd shift doesn’t do “anything” because they have a lot of “down time”. “Down time” is something I view as ….. the 3 hours of battling the body to stay awake, just in case a patient needs me or to be ready for the early morning “rush”. . 3rd shift sleep phase syndrome is what they should call it. 😵💫 Where a person has been at war with their body’s natural clock for so long, that they carry on like cats in the sun when they’re not at work. .
Melatonin made the biggest difference to my DSPD but moving to an apartment that somehow still has incandescent bulbs in 2021 helped too. I'd much rather have LEDs, but even compared to the amber colored ones, incandescent is better for my sleep.
Very interesting! This was super helpful in understanding why my husband doesn't sleep. I'm definitely going to pass this on to him in hopes it will help him. Thanks Dr. Hansen!
For ONCE you are on target. THIS information, 70 years ago, could have changed my life. NOW, at 76, I am taking remelteon (Rozerem®️) that causes melatonin release from my own pineal gland and corrects my Circadian Rhythm Disorder. It would help more people is you mentioned it.
The “disorder” isn’t having this chronotype - it’s a world where night owls aren’t accomodated or allowed to work in a time frame best suited to their body’s needs.
this “us vs the world” mentality is toxic af. the world doesn’t owe us special hours. WE are the unique ones. you don’t blame someone for being average and you don’t force them to accommodate you. start a night time beauty shop or keep your dentist office open from 12am-6pm. see how much business you get. i can take what you said as a joke, but considering the actual perspectives of my generation, they would lobby the govt to force 24/7 biz hours cuz “muh rights”
Walmart has an overnight shift. Hospitals do too. You're just not applying to work at the right place. I hear that an overnight shift pays better than the day shifts.
@@threestans9096what is "the world" humans aren't the world, nature is, and nature made the night owls, so if human expectations go against nature then who is the one excercising the "us vs the world" mentality?
I've been having trouble staying asleep despite a semi-regular bedtime if 8-10pm. My wake up time is 5:10am, but oftentimes I wake up 1 or 2 hours before and can't go back to sleep.
I work with myself and live according to my body. I adjusted my work schedule to accommodate my brain.. my boyfriend doesn't like it. But I explained it right from the beginning so he's adjusting to it.
This is interesting. I can easily wake up instantly at 5-6 AM, but by noon I am exhausted. I can’t fall asleep easily, I usually take hours to do it. I also move so much during my sleep that I have to sleep alone.
Thanks for this great video. I haven’t been sleeping well because of stress, especially since Covid. I am not out as much and do spend more time online. I did buy blue light blocking glasses, but haven’t noticed to much of a difference. When I do finally go to sleep 😴 I don’t sleep that long and am looking at the clock ⏰ sometimes by 4 am. I have found that taking magnesium with vitamin D and a little potassium seems to help
Hi Jess Cwould you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
All I know is that I can’t sleep if my body is warm, if the environment is over 60F, it just isn’t going to happen. This is a huge problem in Summer, I can’t cool my home enough.
Thanks for explaining this to me. I have had this all my life. I have taking medication for this. Its really frustrating. People just don't understand.
@@stacielivinthedream8510 I think they meant "quiet" because Mike doesn't have to scream to get his point across. LOL He quietly explains. I could be wrong, but that's the way I interpreted it.
I suffer from a different kind of insomnia. I go to sleep at 10 PM and fall asleep rapidly. The problem is I wake up after 4 to 5 hours and cannot fall asleep again. I find that if I drink hot chocolate or no-caffeinated tea and do something for an hour or two, I get sleepy again, but usually this happens when it would be time for me to wake up and prepare for work. When I'm on vacation, or on the weekends, I find that my sleep naturally fits into two periods of around 5 hours then 2 hours of sleep separated by a few hours of wakefulness in between. Sometimes it will take the form of me going to bed late (1 AM) and waking up at a normal time, then taking a 2-hour afternoon nap, or going to bed at a normal time but waking up at 3AM, then going back to sleep around 6 or 7 AM for another 2 hours of sleep.
I'm really interested in this subject but, as an educational video, this is about twice the length it needs to be. This is very helpful information. We'd reach more people if we were concise and direct. The first six minutes could be summed up in one.
I wonder how this might apply to those who are on bi- or multi-phase sleep cycles. Considering that there is growing evidence that biphasic sleep schedules were the norm for the vast majority of human history, it would be interesting to see how the build-up & recession of these chemicals are affected and how one's circadian rhythm & sleep homeostat might be altered as a result.
It is interesting, but the big reason we don't sleep in stages anymore is electric light. You'd need to use very dim lighting in the evenings to try to work with a multi phasic sleep pattern
@@majken643 That is likely to be the case, but it still begs the question; what would have been the difference prior to the popularization of the electric light bulb? What about those who still lack consistent access to electric light, as it is not ubiquitous in the world? Additionally, there are quite a few who still maintain multi-phasic sleep schedules even with access to electric light. I would certainly love to read the results of any research that went into such matters but I don't know if it's been done yet, nor if there is much incentive for actually doing it.
I have ADHD and have never had a decent sleep cycle. I am ALWAYS super tired, but despite this I still can’t sleep early 😩 I rarely sleep more than 5-6hrs a night. I’ve tried taking melatonin but it makes me feel even more tired in the morning. I almost always oversleep because it’s hard to wake up in the morning. I’m a night owl but forced to fit into a normal schedule. It’s tough. I am soooooo sleep deprived, and I have no idea to fix it 😞 Strength to all those struggling with Delayed Sleep Disorder 🤗
COVID lock down allowed many people to let go of the clock and that was good. Rushing back to school/office isn't always better Dr. misses the idea that some people are aok on the night shift and just need to make sure that they sleep in a dark room Also, the shift-switches forced on hospital workers, EMTs, police and fire men/women are abusive and counter productive
I work nights for the better part of my life and I've noticed that the things that you're talking about on your video there are very skewed in my experience. I'm presuming that because all life is about balance that once I get back to a rhythmic wake sleep cycle that's more in tune with my natural tendency that I will be able to curb the incidence of some embolism and or insomnia.
I also worked overnights most of my life. I have a terrible time now that not only I am working days, but am waking when I used to go to sleep. Complete u turn.
And his also pro vaccine, too. Listen, those of us night shifters/workers have quite the opposite of sleep/wake cycle compared to the regular day/work/night sleep hours. But one thing we all have in common, we only have 24 hrs time per day/night. So how we balance our most precious time between family/relatives and friends, while working to provide for our family and eventually sleeping to refresh our minds are your personal choice. Hopefully we choose a good balance life and eat healthy foods for healthy living.
Learning about this has been a god send and melatonin supplements have changed my life. I have struggled with my sleep schedule for all 29 years of my life. I wasn't diagnosed with adhd until I was 27 during the pandemic. At the same time I was diagnosed with depression. I kind of just blamed my irregular sleep patterns on that and the pandemic. However my sleep schedule was so so bad. I was awake until 5am and sleeping until way past noon. After learning about this, I began taking melatonin supplements before bed, and for the first time in my life I am able to get to bed at 9pm and be up at 5am. I don't even need my 30 alarms to get up anymore 😅😂. I do want to add that female hormone cycles affect your sleep schedules so keep in mind that during certain times of the month women will need to sleep more and that's totally ok.
I have been taking 10mg Melatonin and fall asleep within minutes of lying down, I have dreams and get at least 8 hours of sleep. I play music, have blackout curtains, don't read or watch screen. My bedroom means it's time to sleep.
Mike you are good in your taching I see all the deatails very good job I don't get bore just been interesting explanation I listen it several times I got satisfied. I understood everything never heard so many details
I blame my crazy dreams for stealing my sleep . The last time I had a crazy dream I dreamt that I was in the movie Cast Away and I was the bloody ball and my significant other was Tom Hank's character.
Dr Hansen, although short sleeper syndrome genes only exist within approximately 1% of the population, just wondered if you have looked into this genetic phenomenon? All my life I've worried that I average around 5 or 6 (actually, most of my adult life ranged, 3 to 5,) hours of sleep. I've gotten better and often sleep 6 hours. A little over 5 hours, say 5 hours and 20 minutes, seems to be the sweet spot. I'm aware of this starting in early adolescence, that I did not need as much sleep as my friends. Have been very relieved to learn that this is a genetic phenomenon. Have confirmed with a first cousin that she also has the trait. Now that I finally understand that it's in my genes, I can stop worrying and enjoy this unusual genetic lottery that I won. Longevity is actually one of the common traits in the syndrome, as is optimism and high intelligence. Not to brag. For years I was really worried my lack of sleep was going to cause me to kick off early. Now I know that that's not likely the case. Yippee 😁
I often get sleepy around 8, but by 9 or 10 I'm wide awake again and often stay up until 1 or 2 before I get sleepy again. I've started taking 10 mg of melatonin at 10 to help me stay asleep. It still takes me a long time to fall asleep. My husband can fall asleep at almost any time day or night. If I try to nap, it may take me 30 minutes to an hour to fall asleep no matter how tired I feel. A long time ago I could fall asleep at night within 15 to 20 minutes. For the last 5 years, I was in pain due to a hip injury. That would wake me up a lot, plus extreme stress from work. I've finally begun to sleep better again since retiring 3 years ago, but still have alternating nights of good and poor sleep.
i've been trying to figure this sleep thing out for a while. I think I found something... After growing food & getting more in touch with earth, I think I found something. it's tough tho caz "life" wants to program u otherwise. Call u defective. So how can we find what is normal, when we are kicked and prodded against what is actually normal !?!? So my best observation is something I'm calling "drift" clock. it appears as though natural sleep patterns drift forwards or backwards. It depends on the season. Each season has a steady state/goal state. That steady state is a blip. Steady state is only a week or two. The rest of the season slowly ebbs forward or backward. One season for example: During summer / longer days, what is natural is more of a 25-30 hour cycle. which is awake for 18hr-22hr and sleep for 5hr-10hr. During winter things are different. ALSO, the interesting part is how these cycles drift. it is NOT a set schedule OR a linear drift rate. sometimes I think our sleep is controlled by a different celestial body. (perhaps it is different for different parts of the Earth?) or maybe the doctor is right... and we've just messed up ourselves from the invention of lightbulbs. Maybe we should go back in time and ask the people of the past if they have ever felt that their bodies were "fighting" against normal sleep patterns. "I'm a drifter. Are u a drifter too ? " I digress. (this is not time for a song) What is going to make more sense to people is something like this >> LIght sleep, light sleep, heavy sleep. In other words > 2 days of light sleep and one day of longer sleep. Throw in a 3 day light sleep & 1 day long sleep here and there and u've got a drift clock trying to match a system clock. This is because drift clock is different than normal time... We have to skip steps. For me, the summer weeks look like this >> during the week there are typically 2 "crash" days. Which is how we skip steps in drift time to get it to match with normal peoples "normal" time. I usually pick Sunday & one midweek day to use as a super sleep day. Those days I typically sleep for 12 or 16 hours. Which is a catchup since I probably only slept 4 hours on prior nights. 4 hours may seem like enough sleep, but the reality is >> that is more like "not sleeping." Going to bed @ 2am and getting up @ 6am to show for work at 8 or 9 is insane. Usually u land in bed @ 2am IF ur lucky. So you make up for it by crashing midweek or one day a weekend. All that madness arises from trying to match the drift clock to normal clock. It's how we deal with it. I call normal clock "system" time. Caz it's from "the system." hahaha . So yea, what seems to be a 25 hour schedule for many people sounds about right. The only thing is, it's not consistent throughout the year. = Drift time. Don't let the system get in your natural system. I used to ponder if some people are nocturnal... One day i realized that was just what I was told. An alternative to the standard narrative. Yea, I don't know if everyone is a drifter... I DO know that if we keep enforcing our ways of life on other people >> we will never know. Most people do not have the courage to be alone. To figure things out for themselves. They will zombie through life sleepless and obedient. Believing whatever ______. U know what I find funny... I will never know if this comment will see the light of day. YT algo, will never elude to me if my comment was 'filtered' . Funny that is.
I am convinced and have been for a long time but nobody, in spite of years of psycho therapy and regular medical visits, NOBODY has ever diagnosed or even addressed the problem. What kind of doctor diagnoses this disorder?
Delayed Sleep Phase Disorder... I was diagnosed with that in 1997. I still have it. I also have Obstructive Sleep Apnea. (diagnosed in 1997 as just Sleep Apnea, diagnosed recently as Obstructive in May 2020).
I have had sleep problems since a vehicle head injury and so I take some low dose antidepressants , melatonin, Magnesium Malate and a tiny rice kernel of a 'special' oil...but, sometimes, even that doesn't help and I take Tylenol. This way I now typically get 6 solid hours. There was a time I got 20 minutes a couple of times a night. It was a miserable time BUT doing much better now! All the best to all of you on this challenging journey. I think I could face extreme hunger than not get enough sleep...lack of sleep can make someone a bit 'crazy'!
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I'd like to figure out why I sleep 16 hours a day and awake for only 8
Hi doctor mike handsome 😍
Greetings Dr. 👋 blessings to you 🙏
Thank u so much doctor..
apparently i "naturally" (genetically) can go to bed between 4-6 AM and sleep a well-rested 6-8 hours of sleep.. i spent a decade of my life (2000-2011) prescribed on Ambien nightly (sigh) trying to "fit in" with "normal" daytime humans.. once i just stopped fighting it, i feel better and haven't needed a sleeping pill since.. i do suffer an anxiety disorder (can't take any of the "anti-" classes of meds), and i'm a creative person (artist, musician, etc).. i find more creativity at night.. if that sounds familiar to anyone: you're not alone..
Thanks for posting this. I feel like this video didn’t address those of us with a natural, and healthy, later sleep cycle. There is plenty of evidence and research on this, none was mentioned. I guess it wouldn’t sell his new program. Lol. The industrial revolution changed sleep requirements for humans, to serve productivity needs over human needs. For some of us, that has meant a lifetime of fighting against our own bodies.
Thanks! It is good to hear I’m not alone. I was born a “night owl” and have battled that my entire life.
@@deerobinson9665 well, i understand the approach of "battling it" however that led to a decade of my 20s & 30s w/Drs advocating that i "live" on prescribed sleep hypnotic prescriptions.. i understand its difficult if you have a job whose hours intersect/conflict w/your natural sleep rhythms, but i was lucky to have adjustable hours, and eventually freelance in order to dictate my own hours.. i think the movement we are seeing now since the CoVid19 pandemic are indeed exposing that humans wish to adjust work around their personal, everyday life styles/situations.. so hang in there: you are definitely not alone!
Check out info on ADHD/ADD this is typical pattern for most of us with it!
@@danamixer3946 thank you for this info!
I have been this way since I was young. I truly hated getting up in the mornings. Then, as I got older, it became even more difficult, as my body clock continued to shifted towards going to bed later and sleeping later. It eventually got to the point where sleeping from 4:30 AM to 12:30 PM became my body’s preferred sleeping hours. This was back in the 80s. I had no screen to look at to keep me awake. The one time I had a job that required me to get up very early in the morning made it so that I’d go home and take a nap after work, every day. That wasn’t normal for me otherwise. What I’m trying to say is that this went on for decades before I even found out what it is called. It was not caused by anything other than having a much different circadian rhythm than most people do. I don’t know if the premise is that only people who somehow disrupt that cycle will have Delayed Sleep Phase Disorder, but I never disrupted anything. In fact, trying to sleep when everyone else did was very disruptive for me. I was born that way. It did not result from me doing anything that changed my circadian rhythm.
You sound like me! I've had this problem since I can remember, and finally (as an adult) figured out that my normal sleep hours were 4am - 12pm. And yeah, my problems began long before cell phones and tablets. haha this video makes me want to try melatonin. I am miserably exhausted at the moment 😞
My experience is just like yours. Everything you said mirrors how it is for me. I have ADHD and my psychiatrist who also has ADHD says that that’s just the way some are naturally wired, especially those with ADHD (not me suggesting you have it). I wish I had a dollar for every time someone has said “well if you just learn to go to bed early like everyone else, you wouldn’t have a problem.” As if we’ve never tried an early sleep routine. As a kid there were no mobiles or tablets etc and my parents were strict about early bed routine but I struggled every single morning to get up.
We had lights before smartphones. We had TVs before iPads. Do you know anyone that removed all the lightbulbs from their house? I've been a night owl for decades too but I've yet to see evidence that our bodies know when 4am is beyond its tracking of light patterns. Unless there is some other mechanism telling iyour brain what time is on your wristwatch, making changes to the light patterns you are exposed to will make changes to your sleep cycle.
@@canitbechristine Interesting, both me and my daughter have trouble with sleep and have ADD. Interesting.
@@wallofyarn I was diagnosed with delayed sleep phase disorder about 15 years ago and I've been taking melatonin since. For me it's a life saver, it lets me live on a normal schedule without suffering. It's very safe to my knowledge so I don't see any downside to trying
Oh man, this is so helpful. My entire life I've struggled with going to sleep at a decent time and waking up in time for work or school. I was late to school from elementary school to high school to college to Real Life jobs. All of those "fitness watches" would tell me that I would get 1-4 hours of actual rest for every 8-10 hours I was "asleep". It became so bad that I went in to be tested for sleep apnea and all they found is that it takes me twice as long as the average person to fall asleep (If I can fall asleep within 40 minutes, that's a "good" night for me) and my REM cycles are shorter and fewer than average. The only way for me to not be exhausted and yawning all day is if I get 12 hours of sleep a night, which is very difficult in modern capitalist society. I will definitely try the tips you listed here, I would LOVE to have a "normal" sleep pattern.
Hello Rose......
thanks for sharing your experience
@Rose until your comment, I was unaware that it was unusual to take 40+ minutes to fall asleep. I’m glad you posted that!
I meant try listening to Michael Sealey sleep hypnosis on utube
Me too!!!
I seldom have trouble going to sleep at my regular time. But I almost always wake up at 2-3 am and have great difficulty getting back to sleep. Then around 6am, I fall asleep again.
I have the same issue. I am thinking i might have sleep apnea.
I'm sure I don't have sleep apnea, but falling asleep is my issue, unless I get my heart rate up 30 minutes. I've had sleep issue forever. In fact, this video is made for people like me!
For some, it can be related to adrenal or blood sugar issues.
@@marlenegold280 My sugars are perfect.
@@andreismirnov7200
Good to hear; not so with many people.
Since leaving my "day job" to work for myself I haven't really had a need for a set sleep schedule. I've found I naturally shifted into more of a 25 hour cycle. So 17 hours awake and 8 asleep. Causes a rolling bed time over the weeks and months, which is ... interesting. haha. Always been a night owl, even since I was a kid. I'm just a lot more creative, productive, and focused in the middle of the night. It's just a bummer that so much of the world is shut down when I'm at my peak, but I also wonder if that's WHY I'm at my peak. Very interesting stuff.
Greetings from another self employed night owl!
Exactly! You probably already have the answer to this
Same here!
I definitely get that. It has been that way for me for many, many years, though still on a 24 hour schedule.
I'm the same too. I've often thought that moving to Las Vegas would be ideal because many places are open all night. I really struggle with sleep. I can stay up all night easily, I'm also creative. In a perfect world I'd go to bed at 6am and get up at 2pm. My problem is my husband gets up at 8am and he'd like to see me before the day was half over. We're retired now so I've gone back to my night owl ways. He's tried to join me but he usually goes to sleep at 2am. He needs more sleep than 6 hours. Sometimes he takes a nap just before I get up. It's 4:23am right now and I'm not tired in the least. I just took an ambien, I hope I fall asleep soon, in an hour or so, because I have a doctor's appointment at 4pm. Anyway, I wish I could fix myself but I don't know how.
I’ve read that in pre artificial light times families would sleep by 8:00 pm then be awake between midnight and 2:00 am, have something to eat and conduct family business before going back to bed
This was very enlightening. It explains a lot for me and my daughter; we have similar sleeping issues.
She is most often tired, but can’t fall asleep early.
Sleep hygiene is so important regardless of what time your sleep begins. It's a great topic to read about and there are many RUclips videos on sleep hygiene as well
This collection of facts seems to prove to me that some people are totally born to work the night shift. It's no problem to work from 7 pm to 3 am if that fits in best with your genetic coding.
I guess makes sense in the idea of in a group it's better to have different people being up at certain times so maybe that got hard coded like the fear of the dark or the unknown cause in the past it was. "dark = bad/death" and "unkown = bad"
@@argisus1279 Even in the days when humans lived only in caves, there has always been the need for someone to stay awake at night to guard everyone else's stuff. Therefore, some people evolved genetically into those who had the ability to stay up late and be a night watchman.
I imagine we came in handy back with we kept watch while others were sleeping.
I read a statistic showing that sleep phase shifts are common with ADHD, and I think that's true. One of my friends with ADHD sleeps from 3am to 11am, and another person I know with ADHD sleeps from around 9pm to 4am. For me, I've always had a hard time falling asleep. If I let my body go without taking anything, or doing much of a routine, I sleep from 2am to 10am. I usually have to take GABA and/or Weber Naturals Super Sleep to actually sleep. My dad and his mom all had similar struggles, so the sleep issues from one side, and the ADHD from the other side, means I have a hard time sleeping. I don't ever remember a time it took me less than half an hour to fall asleep, even when I was 5. I never took naps either. I was told my sleep issues caused my ADHD, but I think my ADHD caused my sleep challenges. But I can't sleep without doing something. It used to be reading, or using a non-backlit GameBoy or radio, then it changed to playing DS games, or using my phone. I get so bored that I start freaking out about everything if I don't have something to do. Only one doctor actually believed me that it's possible to be too bored to sleep. It's really weird. Thankfully GABA actually works well as an ADHD medication, so I have different dosages (and combos of other stuff) for day and night.
Yes! There is information about sleep issues and ADHD. I am 45 and I have had life long insomnia/sleep issues. My best friend's daughter was diagnosed with ADHD and after reading about it I was floored. It explains EVERYTHING, including my sleep problems. When I watched How to ADHD's RUclips video on sleep I cried. I am convinced that I have Inattentive ADHD and Delayed Sleep Phase Syndrome, but I have horrible HMO insurance so I will never get diagnosed. Wearing blue light blocking glasses has helped me alot, but doesn't solve the ADHD aspect of trying to sleep. Depending on the day I take chewables that have GABA, l-theanine and taurine. Sometimes melatonin.
I also have ADHD and my psychiatrist has noted as well that the natural later hours for sleep my body wanted were very often part of ADHD.
That's fascinating. What other supplements or medications do you take to deal with ADHD symptoms besides GABA?
My daughter has ADHD. Her pediatrician has her on clonidine to help her fall asleep. She’s been on it for years or else she wouldn’t go to bed till 3 or 4 am and sleep till noon.
I used to plan house renovating to fall asleep! Mentally pacing out distances to see if I could rearrange furniture made me focus….visualize rooms different colors…. It just required enough focus to really try to “see” if something would work. And out I’d go! Weird but it worked!
I definitely have this.. I’ve been a night owl since my childhood. I’ve tried working an AM job but I was so exhausted that I can’t function correctly. Now that I have a PM job my sleep schedule is so much better. I sleep really well now.
The production quality and your explanatory ability are top notch. Great channel Dr.
A great share. Now I understand the consequences of artificial light in the evening. I do have a red colour night light that is supposed to not be disruptive to sleep and it doesn’t effect my night vision when I get up during the night. I live in Wales U.K. where in December there are only 6 hours of daylight. I sleep a lot more in the winter. In the power cuts the street lights go out and I sleep better. I did try black out blinds once and didn’t wake up until 2pm which was amazing.
I actually found listening to Radio Cymru very helpful, as I couldn't understand anything they were saying, but the Welsh language is so beautiful that it is almost like listening to music and I also found a Welsh lecturer at university very soporific, even though he gave his lectures in English, but with a soft Welsh lilt.
@@DavidWilliams-DSW558 - nice one David, yes the Welsh Celtic language is quite soothing. I live in Monmouthshire which is not really a welsh speaking county; although a few of my friends speak it and my one friend, she teaches it in Australia.
Bora da @@rogerhargreaves2272! That's nice! We used to have a landlord from Monmouthshire, but I don't think he spoke any Welsh, either.
@@DavidWilliams-DSW558 - Bora Da my friend. Where abouts in the world are you then?
@@rogerhargreaves2272, I'm in Germany now, in the Rhine Valley not far from Heidelberg, but I am originally from Sussex and spent 10 years at Keele Uni near Stoke-on-Trent.
Not a single person I've ever talked to understands this disorder. Very frustrating. Although after suffering it for decades, finally changed when I got a job that I can control my own hours. Ironically moved me into the most normal sleep schedule I've ever had. 😂
This is a great video. Thank you for talking about this sleep disorder! I would love it if you could do another one about Non-24 Sleep Wake Disorder. I have struggled with (sighted) non-24 for almost 10 years and I think there is not enough awareness about it. I was DSPS before I became non-24. I think it's important that people with DSPS know you need to be very careful when you start to tinker with your sleep schedule because that is what I believed brought on my non-24. I would love if you would do a video just as informative as this about No-24. Thank you!
Maybe this is my issue, or at least part of it. Left to myself, without external forces, I would sleep about 9 hours and run 18 awake for a 27 hour day. What tends to actually happen is alternating nights of not getting enough sleep, then a night of going to sleep easily because I'm now extra tired. Rinse, lather, repeat. Getting some activity after work (my preference is cycling) does help me to fall asleep more easily.
It sounds like you might have Non-24 sleep disorder.
Same for me.
I'm same. One night if great sleep followed by no or poor sleep.
Yes please check out N-24. Which means a non 24 hour cycle. It's definitely not only blind people. Also it's been known to be brought on by chronotherapy for DSPS.
Oh no, who is watching this video on the phone laying in bed at bed time like me? I need to change this bad habit. Thank you, doctor.
I had a sleep test. The doctor concluded by telling me that it looked like I didn't have a circadian rhythm. The doctor said I wasn't like anyone he had ever seen. OMG! Even when I was a baby I couldn't sleep. I drove my mother crazy. Now? I still can't sleep.
Hello Tan S.......
Look up non-24 sleep disorder and irregular sleep wake disorder.
@@attheranch873 Thank you. The doctor that did my sleep study never told me about this rare disorder. After telling me I appeared to not have a circadian rhythm, he just sent me away and never offered any further assistance.
Hoping you get to the bottom of the issue, in order to find a solution. And give your mum an extra squeeze! Good luck!
Could it possibly be related to anxiety, ADD or FX Syndrome?
Yes...when I was a baby I did not want to sleep also & my mom was at the end of her rope...
now in my 60s..Staying up tv watching is a problem...
I'm so grateful that I'm finally in a place in my life that I'm able to get proper adequate sleep. Wasn't able to have that opportunity few years back because of responsibilities. Good quality rest is a gift 🎁
Hi Sweet Bae would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
I've had sleep deprivation for a decade because of inconsiderate jackass neighbors
Dr. Hansen, you are to be commended for taking the time to present these informative videos on important subjects that imapct our daily lives and health. And to remember that you do this on top of your busy practice of providing expert medical care to the sick and comfort to the dying. You make a great difference in the lives of people that you will never meet, not to mention the patients under your care. The definition of physician is to teach and that you do that with great illumination. Thank you.
I completely agree
Sadly he’s become an infomercial. He sells how a product about all this. I find this borderline ethical if not deceptive.
Thank you! I need to sleep. My sleep was affected after a high fever virus. I never slept all night again. I hope I can use this info to improve my sleep.
This video really hit home for me. I developed a sleep disorder by staying up until 1-3:00 am drinking wine, experienced snoring, acid reflux, and the inability to get out of bed before 10:00/11:00 am. Of course I felt tired, depressed an anxious. I quit drinking 41 days ago, and for the first 30 days I still experienced delayed sleep and felt wide awake at 2:00 am. Incorporating HIT workouts into my mornings, not eating late at night, and turning off the TV/putting away my phone helped me to fall asleep by 11:30 pm and wake up at 6:45am - 7:00 am.
I notice that if I deviate from my sleep schedule, or if outside noise (like cars/motorcycles racing) prevent falling asleep, I tend to get up more pre-dawn, and feel the need to sleep until 9:00 am. This video just reconfirmed that healthy sleep is a habit, just like eating a healthy diet and exercising regularly!
QUESTION: Dr. Hansen: Could you elaborate on supplementing melatonin? I take 5-HTP (1 am, 1 pm), L-Theanine, and Magnesium (1 am, 1 pm) and Ashwagandha to help supply serotonin/dopamine as my brain heals from alcohol use disorder, but taking melatonin right before bed didn't seem to have any affect.
Thanks so much for the good work that you do in the world, and for taking time out of your busy life to share helpful videos on RUclips!
I have these same habits as you. I have some work to do on this...
I take all those same supplements plus gaba and b6, niacinamide, magnesium, htp, and Rhodesia, inositol and calcium citrate, and 15 MG of melatonin. Plus prescription hydroxizie and gabapentin
so you reach a point were you can stop taking the supplements and sleep normally
I was diagnosed, after 5 sleep studies, with delayed REM. It took a neurologist at the UofI to tell the sleep clinic to just let me sleep until I was ready to wake up. I tried to go to sleep at 10pm like they wanted. Dozed in and out for hours, getting up constantly to pee. I don’t remember what time I got to sleep. I woke up around 10am (still do, as I’m disabled now & fell back into my bodies sleep pattern). When I went to my appointment to discuss the results he said it was like my brain kept “rebooting”. I would go Stage1, Stage2, Stage3, then back to Stage1. He said my braid did this a few times before finally moving on to Stage4. He explained it as it took my brain longer to reach REM than other people. So that’s why when I had to be at work at 7am I was so tired because as I was reaching REM my alarm(s) would go off. I constantly missed the bus to work. It was a struggle to get up in time.
Now I try not to schedule dr appointments before noon, in case I had a bad pain night that kept me up later than usual. My choices were try to sleep 10-12 hours just to make sure I got REM (with 2 kids, a husband & college at the time) or just try for 4-6hrs at the time. Husbeast always said he never knew someone who could run so well on 4 hours of sleep.
He said it was unusual. But I would like to add I have several autoimmune diseases, Ehlers-Danlos Syndrome, & my biological mother did drugs & alcohol while pregnant with me.
Now I know why I might be experiencing this delayed sleep disorder. It's because my circadian rhythm and sleep homeostat are constantly in a battle!
Hi Jasmin would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
I did go to bed at 10:00 pm and up to 6:00 in the morning. Due to aging, I noticed I have awaken early than before...! Thanks Dr. Hansen for the information...! 🙏
Thank you for this video. I have had trouble falling asleep my entire life. It is a combination of Delayed Sleep Phase Syndrome and I have recently discovered also likely ADHD. Despite having read a lot about sleep over the years this was excellent and succinct with a bit of new information. Really appreciated! New sub.
I like the way you present this science. It's reassuring Thank you. A sleep study a couple of years ago demonstrated sleep disorders that I now fully believe, have added regular, periodic, misery to my life. No apnea. I come from a family of sleep-deprived individuals who always have to try harder. tusen takk
For many years I used to go to bed between 11 pm and midnight and wake at between 5:30 and 6:00 am, but after the pandemic started I got an additional part-time job, as a second source of income, driving a delivery van for a bakery, which means starting work at 3:30. I actually found it surprisingly easy to readjust my sleep routine and now generally go to sleep at 8:30 pm and get up at 2:30 am and wake up around then even if I don't set my alarm, since I only drive 2 or 3 times most weeks. So, it can work, even in the summer!
Wow. That's ridiculously impressive. I am envious of your circadian rhythm. My body just dies whenever it wants to and revives the next day when it wants to. Lightly disruptive because I can never understand it.
This video does help to understand it though. But your situation is next level.
Hi David would you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
Thanks! I suffer from this disorder. I can only get adequate sleep during the day. I nap a bit overnight, but it's not good sleep.
me too I have tihis exact thing, and it been going on for 2 weeks cause of a drug gabapentin. Please update me if you find a fix, ill be very grateful
@@ashe4702 I use Gabapentin for my neuropathy in my feet. Haven't found a solution yet. I'll let you know. I hope you are doing well. Hugs💕
I love all of the funnys and extras you put in your videos like "The mask" & "you without a shirt jumping on the bed" 😍😊
😂😂ja
He's looking to get married.
@@carmenpeters728 Hilarious 😹 but probably incorrect. This is Dr Hansen’s side hustle, not his social media pickup page.
I am guessing he has a video editor who suggests a sprinkling of antics to avoid being another talking head… which shows an audience awareness and understanding human attention. It shows how media can use visual distraction to retain an audience. I guess he has a library of these prerecorded antics.
This is a great RUclips business model others can learn from. I wish Dr Hansen boatloads of success! Maybe it will someday allow him to exit the crushing monotony of hospital rounds.
@@WildMidwest1 Agreeing with you David... Amen to that!
Sorry you are catching trolls with sleep disorders here in content. But you have a good sense of humor. I have this problem now hurt further by scrolling my phone in the dark. Thanks for the reminder.
Hello Jean Fagan.......
I had sleep issues until I gave up caffeine and I now have no trouble going to sleep at a reasonable hour, getting 7-8 hours of sleep each night and waking up refreshed and ready to go.
That's great, but also that means you don't have this condition.
im fixing my sleep cycle and i fell asleep when i watched this today 😌😴🤭
This was a great video!
Thank you Dr.Hansen!🍀🍀🍀
Also, be on the lookout for excess light in the bedroom. Clocks, electronic devices that have LED indicators. External light through the windows, get blackout drapes. Had a designer come in and put in blackout drapes to where during the brightest days, not one ray of light enters through the drapes. This also helps dampen the sound from outside. My other rule, no television or other screens in the bedroom.
With your calm, low voice, I fell asleep. It was just so relaxing and interesting. I'm gonna have to watch this again tonight.
I’m going through it as we speak. I have been up all night and I’m yawning now at 8:20am and my anxiety won’t let me sleep. But by 4pm i will be so tired i have to sleep. And i will sleep for about 2 hours and it starts all over again. 🥱
Hello Shannon.....
Me too, Shannon! You are FAR from alone!!!
@@lindam.vazquez6337 How are you doing today, and I hope family and friends are all safe and sound over there?
That's horrible but I will tell you what is worse is when you could sleep but the jackass neighbors don't let you because they are inconsiderate meth heads
This is literally me😭 you’re not alone
This has been such a big struggle for me. Even as a kid playing outside all day and just reading a book in the evening I layed awake far past midnight picking the wallpaper off the wall out of boredom😅
Dr Mike Get Well Soon Always keep SAFE.
thanks ، Dr. Hansen, for
your very inf.ormative video,
appreciate it especially learning the time frame and
rythm of sleeping.
Bless you and stay safe.
It's 2am so probably should get to sleep 😴 💤 and I'll wake up around 9am. if I go to bed at 10 pm, it's waaaay too early. So I stay awake and listen to Dr. Hansen😉
3rd shift syndrome . I wish you would have included work in the list of reasons. Because I have noticed that the 1st shift is sometimes convinced that the 3rd shift doesn’t do “anything” because they have a lot of “down time”. “Down time” is something I view as ….. the 3 hours of battling the body to stay awake, just in case a patient needs me or to be ready for the early morning “rush”.
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3rd shift sleep phase syndrome is what they should call it. 😵💫
Where a person has been at war with their body’s natural clock for so long, that they carry on like cats in the sun when they’re not at work.
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I used to stay with some folks who lived in the woods and had no electricity. They used oil lamps. When the sun set I was ready for bed within 20mins.
Wow. You have done it again! Excellent explanation. I do not know how you find the time to practice and research these topics.
Right but it’s remarkable
Melatonin made the biggest difference to my DSPD but moving to an apartment that somehow still has incandescent bulbs in 2021 helped too. I'd much rather have LEDs, but even compared to the amber colored ones, incandescent is better for my sleep.
A brilliant Doctor; I always learn something new every time I watch a video; and I apply this knowledge to my life and those in my circle of peeps!
Very interesting! This was super helpful in understanding why my husband doesn't sleep. I'm definitely going to pass this on to him in hopes it will help him. Thanks Dr. Hansen!
I'm sorry, spouses are immune to their own spouse giving them advice about how to get better sleep (and mine's an RN)!
EXCELLENT REAL ANALYSIS. THANK YOU.
For ONCE you are on target.
THIS information, 70 years ago, could have changed my life.
NOW, at 76, I am taking remelteon (Rozerem®️) that causes melatonin release from my own pineal gland and corrects my Circadian Rhythm Disorder.
It would help more people is you mentioned it.
It is a rip-off. My doctor told me to just take melatonin instead. Expensive and insurance will not cover it.
Thank you Doctor. Your videos and information you share with us, just get better and better.
The “disorder” isn’t having this chronotype - it’s a world where night owls aren’t accomodated or allowed to work in a time frame best suited to their body’s needs.
this “us vs the world” mentality is toxic af. the world doesn’t owe us special hours. WE are the unique ones. you don’t blame someone for being average and you don’t force them to accommodate you. start a night time beauty shop or keep your dentist office open from 12am-6pm. see how much business you get.
i can take what you said as a joke, but considering the actual perspectives of my generation, they would lobby the govt to force 24/7 biz hours cuz “muh rights”
Walmart has an overnight shift. Hospitals do too. You're just not applying to work at the right place. I hear that an overnight shift pays better than the day shifts.
@@threestans9096what is "the world" humans aren't the world, nature is, and nature made the night owls, so if human expectations go against nature then who is the one excercising the "us vs the world" mentality?
I've been having trouble staying asleep despite a semi-regular bedtime if 8-10pm. My wake up time is 5:10am, but oftentimes I wake up 1 or 2 hours before and can't go back to sleep.
There is also a thing called ADVANCED Sleep Phase Disorder, which may be what you are describing.
@@karencski711 it isn’t necessarily advanced sleep phase syndrome, early rising insomnia is a common form of insomnia.
I work with myself and live according to my body. I adjusted my work schedule to accommodate my brain.. my boyfriend doesn't like it. But I explained it right from the beginning so he's adjusting to it.
This is interesting. I can easily wake up instantly at 5-6 AM, but by noon I am exhausted. I can’t fall asleep easily, I usually take hours to do it. I also move so much during my sleep that I have to sleep alone.
The bedhead recording the video was a nice touch.
I was diagnosed with this. I take 1mg melatonin same time every night. I’m glad to see a video about it.
Thanks for this great video. I haven’t been sleeping well because of stress, especially since Covid. I am not out as much and do spend more time online. I did buy blue light blocking glasses, but haven’t noticed to much of a difference. When I do finally go to sleep 😴 I don’t sleep that long and am looking at the clock ⏰ sometimes by 4 am. I have found that taking magnesium with vitamin D and a little potassium seems to help
@Jess C Need to take equal amount of calcium when taking magnesium to avoid deficiency . Calcium also aids in sleep.
@@Runningfromtheherd thank you, I just checked my supplement and it does have the calcium too
Hello Jess C......
Hi Jess Cwould you like to try out relax sleep music, nature sounds such as rain,ocean waves, crickets? You can easily listen to my music by clicking on the small left icon you are always welcomed there wish you a good night and sweet dream
You’re actually better than Dr. Huberman on this issue!
Thank you very much.
All I know is that I can’t sleep if my body is warm, if the environment is over 60F, it just isn’t going to happen. This is a huge problem in Summer, I can’t cool my home enough.
Yeah I'm like a furnace. Have to keep the house freezing.
Thank you!!! This was a fantastic explanation and definitely helped me understand what I can do to get more sleep at night.
Excellent explanation. many people do not know his basis of science. Blessed doctor. 🙌 Thank you.
Thanks for explaining this to me. I have had this all my life. I have taking medication for this. Its really frustrating. People just don't understand.
yes,its really effect our health . if we not enough sleep,
Quite educative, thanks for sharing this
Do you mean 'quite'?
@@stacielivinthedream8510 I think they meant "quiet" because Mike doesn't have to scream to get his point across. LOL He quietly explains. I could be wrong, but that's the way I interpreted it.
@@stacielivinthedream8510 😅😅😅
@@stacielivinthedream8510 quite
@@LucyChegeM I'm watching one of your videos Just subscribed to you
I suffer from a different kind of insomnia. I go to sleep at 10 PM and fall asleep rapidly. The problem is I wake up after 4 to 5 hours and cannot fall asleep again. I find that if I drink hot chocolate or no-caffeinated tea and do something for an hour or two, I get sleepy again, but usually this happens when it would be time for me to wake up and prepare for work. When I'm on vacation, or on the weekends, I find that my sleep naturally fits into two periods of around 5 hours then 2 hours of sleep separated by a few hours of wakefulness in between. Sometimes it will take the form of me going to bed late (1 AM) and waking up at a normal time, then taking a 2-hour afternoon nap, or going to bed at a normal time but waking up at 3AM, then going back to sleep around 6 or 7 AM for another 2 hours of sleep.
I'm really interested in this subject but, as an educational video, this is about twice the length it needs to be. This is very helpful information. We'd reach more people if we were concise and direct. The first six minutes could be summed up in one.
Fell asleep while listening to this video 10/10
*Get well soon, Mike!*
I wonder how this might apply to those who are on bi- or multi-phase sleep cycles. Considering that there is growing evidence that biphasic sleep schedules were the norm for the vast majority of human history, it would be interesting to see how the build-up & recession of these chemicals are affected and how one's circadian rhythm & sleep homeostat might be altered as a result.
It is interesting, but the big reason we don't sleep in stages anymore is electric light. You'd need to use very dim lighting in the evenings to try to work with a multi phasic sleep pattern
@@majken643 That is likely to be the case, but it still begs the question; what would have been the difference prior to the popularization of the electric light bulb? What about those who still lack consistent access to electric light, as it is not ubiquitous in the world? Additionally, there are quite a few who still maintain multi-phasic sleep schedules even with access to electric light. I would certainly love to read the results of any research that went into such matters but I don't know if it's been done yet, nor if there is much incentive for actually doing it.
Super Video ! 🏆 Don't eat or drink alcohol before you sleep.
Great video! Thank you! The explanation of sleep homeostat and circadian rhythm is very informative.
I have ADHD and have never had a decent sleep cycle. I am ALWAYS super tired, but despite this I still can’t sleep early 😩 I rarely sleep more than 5-6hrs a night. I’ve tried taking melatonin but it makes me feel even more tired in the morning. I almost always oversleep because it’s hard to wake up in the morning. I’m a night owl but forced to fit into a normal schedule. It’s tough. I am soooooo sleep deprived, and I have no idea to fix it 😞
Strength to all those struggling with Delayed Sleep Disorder 🤗
Same here...just wanna be sober at daytime is my whole time wish. Always droggy.
COVID lock down allowed many people to let go of the clock and that was good.
Rushing back to school/office isn't always better
Dr. misses the idea that some people are aok on the night shift and just need to make sure that they sleep in a dark room
Also, the shift-switches forced on hospital workers, EMTs, police and fire men/women are abusive and counter productive
I work nights for the better part of my life and I've noticed that the things that you're talking about on your video there are very skewed in my experience. I'm presuming that because all life is about balance that once I get back to a rhythmic wake sleep cycle that's more in tune with my natural tendency that I will be able to curb the incidence of some embolism and or insomnia.
I also worked overnights most of my life. I have a terrible time now that not only I am working days, but am waking when I used to go to sleep. Complete u turn.
And his also pro vaccine, too. Listen, those of us night shifters/workers have quite the opposite of sleep/wake cycle compared to the regular day/work/night sleep hours. But one thing we all have in common, we only have 24 hrs time per day/night. So how we balance our most precious time between family/relatives and friends, while working to provide for our family and eventually sleeping to refresh our minds are your personal choice. Hopefully we choose a good balance life and eat healthy foods for healthy living.
Thank you so much! I needed to learn this!
Learning about this has been a god send and melatonin supplements have changed my life. I have struggled with my sleep schedule for all 29 years of my life. I wasn't diagnosed with adhd until I was 27 during the pandemic. At the same time I was diagnosed with depression. I kind of just blamed my irregular sleep patterns on that and the pandemic. However my sleep schedule was so so bad. I was awake until 5am and sleeping until way past noon. After learning about this, I began taking melatonin supplements before bed, and for the first time in my life I am able to get to bed at 9pm and be up at 5am. I don't even need my 30 alarms to get up anymore 😅😂. I do want to add that female hormone cycles affect your sleep schedules so keep in mind that during certain times of the month women will need to sleep more and that's totally ok.
Please do you ever need to stop taking thee melatonin supplements and sleep normally without it
Thank you for your contribution to going over this, and nice picture up at the end. Love that pretty smile.
Hello Ellen......
This video is amazing and exactly what I needed.
I have been taking 10mg Melatonin and fall asleep within minutes of lying down, I have dreams and get at least 8 hours of sleep. I play music, have blackout curtains, don't read or watch screen. My bedroom means it's time to sleep.
My Aussie puppy gets “puppy zoomies” around 7pm. Now I understand why.
Have you tried taking him for a 20 mile run twice a day? (Seriously, those things are stuck on "zoom" ;)
Not quite ready for that but he has done 4 miles. 😀 thanks for the suggestion
What is a aussie puppy?
@@johnnycash4034 Australian Shepard.
I wish you would do a follow up.
Please 🙏 .
How does this affect the body and mind?
.
Mike you are good in your taching I see all the deatails very good job I don't get bore just been interesting explanation I listen it several times I got satisfied. I understood everything never heard so many details
YOU ARE RIGHTTTTTTTTTTTTTTTTTTTTTTTTT
THANKYOU DOCTOR MIKE HANSEN
With my pleasure 😊have a great day
Thanks for the updates Doc🤟🏿
So, true! Thanks for explaining it. I recently started taking melatonin..
I blame my crazy dreams for stealing my sleep . The last time I had a crazy dream I dreamt that I was in the movie Cast Away and I was the bloody ball and my significant other was Tom Hank's character.
Dr Hansen, although short sleeper syndrome genes only exist within approximately 1% of the population, just wondered if you have looked into this genetic phenomenon? All my life I've worried that I average around 5 or 6 (actually, most of my adult life ranged, 3 to 5,) hours of sleep. I've gotten better and often sleep 6 hours. A little over 5 hours, say 5 hours and 20 minutes, seems to be the sweet spot. I'm aware of this starting in early adolescence, that I did not need as much sleep as my friends. Have been very relieved to learn that this is a genetic phenomenon. Have confirmed with a first cousin that she also has the trait. Now that I finally understand that it's in my genes, I can stop worrying and enjoy this unusual genetic lottery that I won. Longevity is actually one of the common traits in the syndrome, as is optimism and high intelligence. Not to brag. For years I was really worried my lack of sleep was going to cause me to kick off early. Now I know that that's not likely the case. Yippee 😁
Donald Trump might have acquired this genetic phenomenon as well.
@@JasminHLo Bill Clinton, too. Actually a lot of super achievers claim they have it. And they might.
I often get sleepy around 8, but by 9 or 10 I'm wide awake again and often stay up until 1 or 2 before I get sleepy again.
I've started taking 10 mg of melatonin at 10 to help me stay asleep. It still takes me a long time to fall asleep. My husband can fall asleep at almost any time day or night. If I try to nap, it may take me 30 minutes to an hour to fall asleep no matter how tired I feel. A long time ago I could fall asleep at night within 15 to 20 minutes. For the last 5 years, I was in pain due to a hip injury. That would wake me up a lot, plus extreme stress from work. I've finally begun to sleep better again since retiring 3 years ago, but still have alternating nights of good and poor sleep.
i've been trying to figure this sleep thing out for a while. I think I found something... After growing food & getting more in touch with earth, I think I found something. it's tough tho caz "life" wants to program u otherwise. Call u defective. So how can we find what is normal, when we are kicked and prodded against what is actually normal !?!?
So my best observation is something I'm calling "drift" clock. it appears as though natural sleep patterns drift forwards or backwards. It depends on the season. Each season has a steady state/goal state. That steady state is a blip. Steady state is only a week or two. The rest of the season slowly ebbs forward or backward.
One season for example:
During summer / longer days, what is natural is more of a 25-30 hour cycle. which is awake for 18hr-22hr and sleep for 5hr-10hr. During winter things are different. ALSO, the interesting part is how these cycles drift. it is NOT a set schedule OR a linear drift rate.
sometimes I think our sleep is controlled by a different celestial body. (perhaps it is different for different parts of the Earth?)
or maybe the doctor is right... and we've just messed up ourselves from the invention of lightbulbs. Maybe we should go back in time and ask the people of the past if they have ever felt that their bodies were "fighting" against normal sleep patterns.
"I'm a drifter. Are u a drifter too ? "
I digress. (this is not time for a song)
What is going to make more sense to people is something like this >> LIght sleep, light sleep, heavy sleep. In other words > 2 days of light sleep and one day of longer sleep. Throw in a 3 day light sleep & 1 day long sleep here and there and u've got a drift clock trying to match a system clock. This is because drift clock is different than normal time... We have to skip steps. For me, the summer weeks look like this >> during the week there are typically 2 "crash" days. Which is how we skip steps in drift time to get it to match with normal peoples "normal" time. I usually pick Sunday & one midweek day to use as a super sleep day. Those days I typically sleep for 12 or 16 hours. Which is a catchup since I probably only slept 4 hours on prior nights.
4 hours may seem like enough sleep, but the reality is >> that is more like "not sleeping." Going to bed @ 2am and getting up @ 6am to show for work at 8 or 9 is insane. Usually u land in bed @ 2am IF ur lucky. So you make up for it by crashing midweek or one day a weekend. All that madness arises from trying to match the drift clock to normal clock. It's how we deal with it. I call normal clock "system" time. Caz it's from "the system." hahaha .
So yea, what seems to be a 25 hour schedule for many people sounds about right. The only thing is, it's not consistent throughout the year. = Drift time. Don't let the system get in your natural system.
I used to ponder if some people are nocturnal... One day i realized that was just what I was told. An alternative to the standard narrative.
Yea, I don't know if everyone is a drifter... I DO know that if we keep enforcing our ways of life on other people >> we will never know. Most people do not have the courage to be alone. To figure things out for themselves. They will zombie through life sleepless and obedient. Believing whatever ______.
U know what I find funny... I will never know if this comment will see the light of day. YT algo, will never elude to me if my comment was 'filtered' . Funny that is.
THANK YOU FOR EXPLAINING OBVIOUS INFO
VERY HELPFUL!!!!!!!!
i was acting
Thanks for sharing information 💋
Hello Mere.....
@@maxwellmark8415 🙋🏻♀️
@@mere619 I'm fine thanks and you, and I hope family and friends are all safe and sound over there?
This was an awesome breakdown!
I am convinced and have been for a long time but nobody, in spite of years of psycho therapy and regular medical visits, NOBODY has ever diagnosed or even addressed the problem. What kind of doctor diagnoses this disorder?
Many thanks, Doctor, very helpfull
God bless U Dr Mike for sharing your lectures on COVID19 issues. Our awareness on health issues are clear🙌
Delayed Sleep Phase Disorder... I was diagnosed with that in 1997. I still have it.
I also have Obstructive Sleep Apnea. (diagnosed in 1997 as just Sleep Apnea, diagnosed recently as Obstructive in May 2020).
Thank you for this very informative and educational video. Not sure how to follow the graphs. But still very helpful.
Well THIS has been useful information. Thanks.
I have had sleep problems since a vehicle head injury and so I take some low dose antidepressants , melatonin, Magnesium Malate and a tiny rice kernel of a 'special' oil...but, sometimes, even that doesn't help and I take Tylenol. This way I now typically get 6 solid hours. There was a time I got 20 minutes a couple of times a night. It was a miserable time BUT doing much better now! All the best to all of you on this challenging journey. I think I could face extreme hunger than not get enough sleep...lack of sleep can make someone a bit 'crazy'!