Misconceptions of sleep debt
HTML-код
- Опубликовано: 14 окт 2021
- Sleep deprivation is unhealthy but oversleeping could be worse.
📙 Publlic Notes: publish.obsidian.md/danny-hat...
💰 Patreon Support: www.patreon.com/dannyhatcher
📩 Newsletter: dannyhatcher.com/newsletter/
✍ Daily Blog: dannyhatcher.com/blog/
🌐 Website: www.dannyhatcher.com
🚨 Second Channel: / @danny.hatcher
✅ CONNECT WITH ME:
Twitter - / dannyhatcher
Instagram - / danny.hatcher
LinkedIn - / dannyhatcher
🛠TOOLS I USE:
👉TUBEBUDDY: www.tubebuddy.com/dannyhatcher
👉 STREAMYARD: streamyard.com?pal=5354709576056832
👉 EPIDEMIC SOUND: www.epidemicsound.com/referra...
👉 OBSIDIAN: obsidian.md/
#dannyhatcher
This is how I collected part of the research for this video: ruclips.net/video/AQdKBhCaCcI/видео.html
People don't give enough credits to individuals like you who have the impressive ability to digest and share such a huge amount of information in such a clear and consice way. Greetings from Switzerland
Thanks. The people are out there but are in academic papers...
Love love love this format and may this be the first of many "research" videos. I would love if you could share in the description the links to the specific articles you speak about so nerds like myself can go and dig deeper. Or alternatively always state on screen which one you're talking about when sharing a portion of it, this might even be more helpful. Keep up the amazing work Danny!
Hopefully, the start of some research focused videos 😁
All my notes and research is in Obsidian publish of course but what papers would you want in the description?
The main meta-analysis I used that was in the video I could link to, but there are like 40+ papers 55+ videos 10+ podcasts and around 5 articles all used to reference this video 😂
So great to know someone is summarizing the research I'm never gonna have the nerves to do
understanding a research field in 10minutes is almost impossible but it is a start 😅
This is eye opening, thanks for the good work!
Just following my curiosity 😁
Broooo.. been getting only 4 hours of sleep all week so i decide to get 9 hours one day to catch up. I woke up feeling more tired than ever before.
The body doesn't do well with change. It takes time to adjust. My guess is your body being used to 4 hours was expecting to be active, but you staying asleep decreased the quality of sleep.
After time, your body will readjust. Then again we are different.
Amazing research!
Just being curious 😁
Fascinating video! Love this nerdy deep dive 🤓
Thanks! Less of a conclusion and more of a contribution to interpretation 😁
It says sleep duration. Does that mean hours actually asleep or hours between the time you fall asleep and the time you get up to start the day? Big difference. People spending more time in bed can actually be sleeping less and have more disjointed and disrupted sleep and more likelihood of being waken up by an alarm which is the interruption of a sleep cycle.
A great point. The studies mainly use monitors to measure sleep. Yes there are limitations but the traditional 'laying awake' is identified.
i have more sleep debt then the us goverment in money ( in sleep) 6hours of sleep for me is average 4 hours is minimum. 9 hours of sleep for me is like The healthy good amount. Is this or something simalar for you guys?
Great video
Thanks 😁
I feel like this is kind of implying sleep has no effect whatsoever on your health so it doesn't matter how much you get, whether that's 0 or 24 hours because obviously it's the choices surrounding sleep that influence your life. But in that case why do we sleep? Why do I break out on my face if I sleep less than 6 hours a night? Sleep is a physical state we are in so it has to have physical effects on you being in that state for too little or too long.
Yes sleep impacts our body, but the claims often made are not solely reliant on hours slept.
The video was to outline the multifactorial nature of health. 😁
Lol I am a doctor when you said I'm not a Dr I started laughing coz I'm legit listening and trusting you as if you not allowed to lie ...but with that being said all he is saying seems to be true sleep deprivation does mess with rem cycles and this makes you emotionally unstable so makes sense
I feel the same sometimes when watching video essays on RUclips that share evidence.
They sound trustworthy but I have learned my lesson 😆
You can sleep 5:30-6h a day if you take 1-2 short naps during the afternoon
True, but the naps are also not needed for some, and 5-6 hours is not enough for others 🤷♂️ it always depends on the person 😁
How do you get back the lost sleep ,do research say that you can recover from sleep debt
I think its been almost 1 year - 6 month ,I haven't slept correctly
As there is no 'correct' amount there is no way to 'catch up'.
Your performance levels in activity will change with the amount of sleep you get.
Individual experimentation of sleep length and performance is the best way to gauge if you are in 'debt'.
Hope that helps
Everybody has a different sleep cycle and duration of sleep. How is sleep debt related to it?
ie. If someone feels good with a 5 hour sleep duration and if he/she sleep 4 hours one day, will the sleep debt be of 1 hour (5-4 hr) or will it be 4 hours (subtracting 4 from the standard 8 hour)???
Good question.
The literature doesnt have a consensus.
The best bet would be to look at performance.
A 'good' night could mean that is what someone is used too. So more sleep might be better but the only way to tell is personal experiments.
@@DannyHatcherTech Thank you for the answer.
I miss a key take away: Are you telling us not to sleep too long? Well, If I sleep too long because I am sick or depressed, you think just telling me not to is going to change anything?
Also: You make it seem sleeping too little is only detrimental because we make shitty decisions with too little sleep. This completely misses how many important jobs get done during sleep and how important sleep truly is.
A subject that should be very interesting to you is memory creation and information retention. How about you look into some studies about the effect of too little sleep on those things.
To everyone interested in the importance of sleep and the effects of a lack thereof I can recommend reading 'Why We Sleep: Unlocking the Power of Sleep and Dreams
By: Matthew Walker'.
Thanks for the comment.
The main takeaway from the video was: don't believe one narrative!
The book "Why We Sleep" is riddled with scientific and factual errors and by recommending that book and no further research, it is supporting narrow research and only one interpretation of information. One summary article guzey.com/books/why-we-sleep/
As mentioned, sleeping too long doesn't hurt anything, it is the associated/correlated health behaviours that make a bigger impact.
If you are depressed, that is the behaviour that needs addressing, not the oversleeping.
The 'important jobs' as you mention, are done during sleep which is performance-related not health-related. Performance-related factors during sleep can be memory through rapidly repeated thoughts through imagination and predictions of outcomes but that is REM sleep specific, which means appropriate amounts of REM sleep is the critical factor that can be attained with lower amounts than recommended sleep, depending on the cognitive demands of the previous day.
I have looked into memory creation and retention and how sleep deprivation can affect them, and as mentioned above that is a performance metric that I didn't cover in-depth in this video. Measuring memory and learning requires accurate task difficulty metrics and a definition of understanding, rather than retention and regurgitation which are both still argued about in research. Therefore, for significant impacts of performance to be seen caused by sleep deprivation requires chronic prolonged sleep deprivation, which is associated with individuals with sleep disorders which makes causation difficult to make, as those populations struggle with other behaviours as mentioned in the video.
Just a couple of thoughts from my research 😁
@@DannyHatcherTech I appreciate your answer. Thank you.
I'm still not a fan of this video. I feel it might have been produced a bit premature.
The title is very clickbaity, especially considering how often you correctly point out how correlation is not causation.
Constant oversleeping might be a symptom of various health issues but when has it ever killed someone? In a world where many if not most people try to get away with as little sleep as possible it's almost callous to make a video with this title.
Unlike oversleeping, lack of sleep kills constantly and many of its victims are completely innocent. Like the victims of motor vehicle crashes where the guilty party fell asleep for a second or three because of a lack of sleep.
And as you pointed out, our decision making suffers under a lack of sleep, but this does not only lead to wrong choices regarding nutrition it might very well lead to fatal errors and most likely does so very often.
Derek Muller did a great video on clickbait which is a fine line to balance and appreciate your feedback on it. (for reference ruclips.net/video/S2xHZPH5Sng/видео.html)
Lack of sleep itself doesn't kill, it is the decisions we make, as you mention. So we need to look at decision making.
The feeling 'tired' is not the same as sleepy, nor is it the same as fatigue. We can have no issues with sleep duration or quality and still feel tired due to factors affecting our cognitive ability.
Physical exertion, mental effort, prediction errors creating perceived levels of fatigue, (and loads more I could list) can all negatively affect attention and decision making, none of which have anything to do with sleep debt. (reference: www.sciencedirect.com/science/article/abs/pii/S1087079205000444 )
Much more could be said in this video which is why I chose to point out various misconceptions in a particular narrative around sleep deprivation. Each point I raised in this video has discussions which I don't see spoken about in the public eye which is why the takeaway of video was to be about looking at the science behind the comments/conclusions/narratives.
My thinking is that those interested in the research and answers will go and find out, or at least use a video like this to look at what others have found. Most research doesn't have answers, just statistical trends that need interpreting using new knowledge to update beliefs (Bayesian brain hypothesis).
What would you suggest when making a video explaining something that is multifaceted with multiple phenomena and complex interactions? This was my first attempt and would appreciate the feedback.
@@DannyHatcherTech 'Lack of sleep itself doesn't kill, it is the decisions we make, as you mention. So we need to look at decision making.' - So, I'm still not quite following you here.
What about micro-sleep, when you nod off at the wheel and drive into a bunch of people on the sidewalk?
What about prolonged reaction times that go along with more severe lack of sleep? Those are causes of a lack of sleep. Those are not decisions one makes. You can't decide to have a slower or faster reaction time.
And even if it's the decisions we make that have the detrimental effect and not the lack of sleep itself .. it's not like you can just tell yourself: "only smart decisions now" and the problem is solved.
Our mental capacities are affected by a lack of sleep, the less sleep the bigger the issue. And that other things have an effect on our decision making is irrelevant to this point, in my opinion.
@@SirNoviTheChauvi micro-sleep as you call it, is referring to a lack of energy to maintain the cognitive load of the activity (driving), which doesn't mean sleep debt caused it, just that the energy required to continue the activity is not available.
You can fall asleep at the wheel not because of sleep debt, but because of not resting during a long drive (why mandatory rests are put in place), or not consuming appropriate energy (food and water - during the mandatory breaks).
The energy level you have before, during, and after an activity is part of fatigue which is not sleepiness.
Slower reaction time, as mentioned in the video, is down to lack of attention which is potentially reduced glucose metabolism in the brain and lots of other possible mechanisms.
No you don't decide to have slower reaction times, but it is the reduced energy levels in the brain that makes the impact, which again is related to fatigue. Sleep is a possible factor for causing the proposed mechanism, so more research is needed to make it true.
I must disagree with your notion that we can't tell ourselves, 'good decisions now' because that is exactly what we do every time we move or make any action.
We choose to move, we choose to talk, we choose to move our body which is something that we control. Behaviour change is ultimately controlled by our mental decisions to act.
Yes, less sleep means potentially poor decisions, which is what I said in the video, but we can control those decisions either by choice or by our environment (cognitive behaviour therapy or constraints based coaching).
Further reason for me to wake up on less than 8 hours of sleep
As long as the you can function I don't see any research to suggest its bad.
Yapper
Nice video, but slow down the rushed speech. I'm missing half of what you're saying.
Thanks for the feedback. I have got that on my list of things to be aware of in the new year.
Maybe you need more sleep