@@WhatIveLearned Yeah, I know, but I work overnight. I get sunshine in the summer from 6:30 til sunset and do get sunshine from sunrise until about 10-11 am though ( :
I think a lot of this research seems in the end to lead towards not overthinking these things. Just closely listen to your body. We have wonderful sensors and other mechanisms which is we don't use we will end up losing them. Sleep when you feel sleepy. Wake when you feel awake. Eat when you feel hungry. Drink when you feel thirsty. Really pay attention to what you're body sensors are pointing.
Damn right. But people calcify their pineal glands by drinking tap water using fluoride toothpaste and underarm deodorant with lead. A person is smart. People are dumb dangerous animals
Exactly. I tend to sleep a million times better on nights when I just lay there and just think about other things. Even when there are those nights where im still awake for multiple hours without falling asleep, I wake up the next day feeling fine, so I count that time I spent awake as sleep, since it clearly wasn't doing nothing. Quality sleep > quantity sleep.
Well you have to experiment with yourself atleast even if you don't follow research, because it could simply be your body is currently adjusted to some specific timings for things that takes time to change
I'm increasingly more impressed with the progression and quality of your content over the years! Thanks for such incredible content and please keep it up!
I had a phase of about 1 year where I slept when I was tired, and woke up when I was awake. I noticed that my total wake+sleep time was 27h (about 8h sleep, and 19h wake). Which resulted in me moving around the clock in about 2week interval. (because of the shift of 27/24) Be aware, this is pure behavior on instinct, whenever I was tired, I went to sleep, whenever I was awake I got up. I felt great, never tired or groggy. Of course you notice, that the issue arises pretty quickly with society. Society is not built on a variable schedule. But it was an eye opening information. I have never read or heard any studies to this phenomenon. Anyway, looking back this was the only time in my life were I had a fantastic sleep.
I've had similar experiences. A few years ago I had a job (tourist season driven) where I worked every day for 8 months, then I was off for 4 months, and I did this for 10 years. During those times off I did the exact same thing: I simply went to bed when I felt like it and woke up...whenever, without using any alarm clocks. I never felt better in my life, physically, mentally, everything. I do recall seeing a video (maybe even on this channel) where it found that a human's natural internal clock runs over 24-hours (though I don't recall the exact hours now), so all of this makes sense really. At any rate, I greatly miss those times and look forward to retirement in a few years when I can make that routine permanent! lol
After struggling with sleep for almost 10 years, I found that these things work for me: 1. Cold bedroom - below 18C. 2. Having a shower before bed. 3. No caffeine after 12:00. 4. Ear-plugs. 5. Exercising regularly. 6. No bright lights up to 2 hrs before bed. 7. Using my head throughout the day. 8. Refreshing walk an hour or two before bed. Sometimes, if I get restless legs, 2-400mg of ibuprofen works well. Try not to use it too often though. Also, if I can't fall asleep, listening to something in bed besides silence helps. ASMR-videos are really great.
Seeing the progress of your channel and seeing the progress of my own personal journey is it extremely refreshing and I hope and pray for the success of you personally and the success of your channel.
I find watching TV has the least negative impact on my productivity when done in the late evening. However, this has always been a dilemma for me due to the affects on sleep. Glad you helped clear up this conflict
This is crazy because I’ve recently discovered I love to be asleep by 10 and wake up at 5:30 or 6. I always feels amazing through the day and ready to go to bed right around 10
OMG!! Me too!! It’s been about a week and I feel amazing. I’m calmer and I get so much more done. All the things that I was too tired to do after work….I just do it in the mornings!!! I finally feel like a real adult now……at 49😬.
@@sudiptodeep6985 I agree, I wish I could change it but when I shift it to something "normal" for a 9 to 5 job I am absolutely wiped out. I was diagnosed with chronic fatigue syndrome but when my sleep is pushed back I am fine.
Personally? Whenever I found myself not watching RUclips or playing video games before bed, (usually due to going somewhere and forgetting to bring my charger,) my sleep quality skyrockets. It's incredible how much earlier I go to bed, and just how much more high-quality that sleep becomes. Even if it's in a brand-new, hot, and (relatively) uncomfortable room.
i agree, it is because our phone produces blue light which emitted by the screen. It restrains the production of melatonin, the hormone that controls our sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day. This is one of the dark side of technology and devices. Like the old saying still relevant; moderation is the key.
I can’t sleep less than 8 hours. It’s physically impossible for me in the long run. After 5 or 6 days or so, I fall asleep while sitting up. 8 to 9 hours seems to be the natural time my body does it without an alarm clock. I’ve always been a “sleeper”, even as a baby.
For me my brain is a hamster on Coffee. I am the same unless I have a goal or mission. My brain goes into auto pilot or I call John Wick mode. When the job is done I sleep for 8ish 9ish with a Mossberg Pump underneath my pillow.
The production quality on your videos is superb, especially the more recent ones. The subtle comedy really helps me enjoy them. Not only am I learning, but I'm able to quietly chuckle while doing so.
Omg glad I wasn't the only one who read Walker's book & became anxious about not getting 8 hours every night 😳! Thank you for this video. You and one of Dr Huberman's podcasts on sleep really helped to reduce that sleep anxiety
Lots of people now seems like been over mewing it’s also evidence in his face, they said it’s irreversible, the mewing trend damage their faces like this guy he looks like he is still chewing food while talking.
I love how you added some cuts from podcasts and keynotes where "productive" people share their sleeping secrets. Looks like this video is a next level. Also "Let's see Paul Allen's sleep" oh man... Literally me (yes) and my friends looking at sleep app each morning.
It's really great to see how far you've come from avoiding face reveal to making a full high quality documentary with funny and interesting acting in between. For the video itself, it seems like it boils down to "listen to your body, not to the watch". I experience tons of days where I went to bed early to get 8 hours of diligent sleep to be exhausted in the next morning because I just wasn't tired and stressed about falling asleep. When I went to bed not giving a sh* and got only 3 hours of sleep, next day I felt great. This video was the final nudge not completely ditch my "go to bed" time and just sleep when I am tired. Thank you a lot!
This has been the biggest health issue for me. One of the hardest things for me when I started working out was just finding the energy to actually start because I just couldn't sleep at night
literally same, i’ve had a hard time sleeping for years due to how sensitive i am to hearing, my family is loud and i can’t sleep early so i am late all the time to things planned then next day. i make sure to not go on my phone when in bed and just do some breathing exercises if i’m hot to relax and cool down. These especially helped me sleep better. As for the noise, I’ll have to move out sometime. Nothing i can do for that, i wouldn’t wanna wear earplugs, i wear earphones all day working on the computer for my job, i feel healthier to take them off and let them “breathe” a little at night. Once I started exercising, and being exposed to day light for at least 30 mins allows me to sleep faster, bc u need to see sunlight for your circadian rhythm-internal clock thingy majigger.. and when u exercise, your body gets more tired to sleep at night so it makes sleep easier, not to mention great for your overall health! Hope you get your Daily Routine figured out to allow you for great sleep and happy exercising! Take care
@@maryn4150 might I suggest having a floor fan in your room that makes a little bit of constant noise so that you can’t here what’s happening outside of your room. That helps me sleep better it seems.
@@Mrstealyogirl199 Oh interesting I’ve never thought about that, usually I prefer complete silence and darkness to sleep but I can give that a shot! Thanks
As a point on adrenals issues you mentioned. When I burnt out, I would be exhausted, sleep 10-12hrs a night and have a 2hr nap every day, so for months I was sleeping 12-14hrs/day.
@@Ares01008 yeah no.... Caffiene can play a part, but i was working 13-14hrs a day, 7 days a week for months on end, with at times little sleep because of having a night shift job and renovations limiting my sleep. At multiple points in my life before this, I had a caffiene addiction need 300+mg of caffeine within 30mins after waking to avoid an eggregious headache with no burnout. This time round, i was only having 100-200mg 4-5x a week. If you think caffeine alone causes burnout, you haven't experienced it. Stress, and even high stress is different. Its many times easier to deal with. Burnout is like this: imagine you pulled an all nighter, no caffeine to keep you awake either, you have been awake for 30+hrs straight, it feels like that, plus complete apathy, 24/7 for at least a few months, while getting more sleep than you have ever needed previously. While yes, caffeine raises cortisol levels, so does almost every other psychoactive drug on the planet, and very few cause burnout without a terrible environmental situation as a comorbidity. Leading up to the burnout, i was having daily panic attacks and still working the entire day and sleeping 4-6hrs a night. THAT caused my burnout.
Try 500mg magnesium glycinate if you can't sleep-especially if you ironically feel "too tired to sleep," which can be a effect of stress. Magnesium and glycine are both relaxing. I take it and potassium citrate for cramps.
One of my favourite Edu-Tainment RUclipsrs covering one of my favourite topics 😍. The only thing I missed was a deep dive into alternative sleep cycles aka. polyphasic sleeping 🤔
One of your best videos yet. I was a bit disappointed when you revealed yourself on screen, mainly because it destroys the illusion of what is created in the head, but now that I'm used to seeing you, your presence along with charts and your own video segments allows for less reliance on other media clips, which sometimes feel a little forced. But this vid was great! And the Seinfeld clip was spot on! Still loving your content - keep it up! 👍
Bro nice, video cutscenes of yourself between your narrations! Loved them. Been here from your voice videos :). Awsome to see you grow like that. Very inspring.
The more I hear about the importance of sleep the harder I find it is to sleep. The irony is that all this talk about sleep is adding to our stress and giving us more reason to lie awake.
Walker fully acknowledges (for example, in his Huberman interview) that he has been too much of a hardliner whose extreme passion for communication the importance of sleep made people anxious about getting enough sleep. Thing is, so few people really did what Walker did for communicating the importance of sleep, we really should, while staying open minded, be thankful that a brilliant, likeable guy like him put all this knowledge forward.
I just learned about your Patreon tonight. Learned why my wife has been sleeping so poorly. I plan to subscribe next month. Looking forward to promoting your content moving forward.
Matthew Walker has since admitted that he was too puritanical about everyone hitting 8 hours or you’re going to die. He has said that he now prefers a more moderate tone
When I first found your channel, I was sure you were some kind of university Professor!! 😳 The level of research and detail you bring to your videos is stunning! 🤯 Thank you for creating these resources and for your advice. Sleep is such a fascinating process that we still don't know much about and it varies so much between people. One thing I've always been curious about is that if I sleep more than 8 hours... I actually feel terrible, like hungover!! Then if I get less than 6, my brain totally doesn't function that day... anyone feel the same as this?!
Find out the duration of your one sleeping phase. Usually it's 90 min. (it was mentioned it the video). If your body recovers fast then you need at least 4 of them and if it recovers slow or after a day of hard physical activity then 5. Plus fall asleep time. With that you will have your sleep requirement.
One thing I’ve been wondering lately is how beds play into this. You mention ancient societies and I wonder, did we always sleep on soft beds? Or was it often just on the ground with maybe some skins/furs. Does this mean we should tend towards firmer beds to mimic the support the ground would give us? I’d love to learn if there’s been any research done in this area.
Most ppl in the world, don't even use beds, but sleep on blanket on the floor. It's only ppl in the west, that are obsessed with soft beds. In general, the more you weight, the harder your bed should be.
Let me throw this in; An astronaut will tell you that the best they've ever slept in their entire life - was when they were weightless, in space. *Personally, I think we are flexible as a species - if we have no other choice or reason, we'll find ways to cherish and appreciate what we've got. Sometimes we can overdo it if we really cannot find a reason as to why on earth anything else would be better. But maybe deep relaxation or sleep is just what happens when our body has found that sweet spot of comfort in whatever situation we find ourselves in.
I have been sleeping on a thin futon for the past 7 years and my back and sleep has never been better. Before, I had an expensive memory foam mattress and had back problems and had a hard time getting out of bed every morning. Now whenever I wake up, I am ready to get my day started and feel very rested and never have back pain or problems so I can testify that sleeping on the ground with a firmer futon definitely helped improve my quality of sleep, I adopted this custom from my friend who is Vietnamese and another friend who is Korean.
One thing I really appreciate about your videos are the small reference bits/entertaining side videos (I don't know what to call them). They really keep me engaged in the video visually and help me process the information.
I've personally found that my best sleep is when I sleep very deeply and restfully regardless of duration. And then I naturally find myself waking up earlier. My worst health is when I have to sleep 9 hours just to feel normal.
I had months where I did not work and I ended up with a fixed sleep schedule. What I found was that I needed slightly less than 8 hours. I would just wake up and no alarm clock was needed. edit: 8 hours from the moment I would lay down. It usually takes me while to fall asleep. Which makes me think of my mom. She is in her 50s, but for as long as I could remember, she would sleep about 6 to 7 hours. Unlike me, she falls asleep instantly. She also takes naps when she can, but not that often.
I go strong all day if I get somewhere in the realm of 6.5 hours a night. That will include possibly waking up at some point, but sometimes I sleep through the night without going to the bathroom. If I get more than this, I feel tired all day. If I get 8 hours I feel like I don't actually wake up, I get easily distracted at work, I am less productive, etc. On the other hand, I don't buy the no screen time thing. I think our society has an issue with being obsessed with their phone. I don't think it's just light that makes people sleep poorly, it's the things they do with their phone when they turn it on at night. Read news articles, scroll social media, get into conversations with other friends that aren't sleeping, etc. I read comics digitally. And I always read them on my phone when I am laying down getting prepared for bed. It calms me down and distracts me from anything going on in my life that may make my mind active or make me worry. Since I started this, my sleep has been way better. I would sometimes sit in bed and think about things that I couldn't solve immediately at work. It would make me worry and not sleep. If one of these thoughts pops into my head, I can pick up my phone, read a comic, and be right back to sleep in 5-10 minutes.
same I get 6-7 hours of sleep and automatically wake up. Anymore than that I feel a lack of energy. The longer I sleep more than 6-7 hours the more tired I get.
I recently found that if i study before sleeping i sleep better, and i study on a computer So yeah, screen time before bed is more about dopamine, if you are using super stimuli before bed, it will affect your sleep, but if you are studying, reading a book, or something that requires your attention and focus, your mind relaxes, and the focus itself helps you to sleep, it almost feels like a meditation, but for anxious people like me, it works better, because i can't relax while meditating lol, my mind goes crazy, i actually need something to focus
And i haven't found the ideal sleep time for me yet, but everytime that i sleep more, i feel worst, the greatest day i had in terms of energy were days that i slept very little , like from 1 am to 7 am, but I'm still try to figure out the right time to sleep and wake
It’s not just about how much you sleep, but also _when_ you sleep If I get 8 hours of sleep but wake up at 7 am, I’m tired all day, but I can, have, and am currently getting 6 hours of sleep each night, but waking up at 10 am, and am perfectly fine (my circadian rhythm is naturally shifted a few hours forward, some people are just like that)
Same here xD Without pills and job responsibilities I can naturally sleep only between 7PM-10PM then 5AM-10AM. On top of that my brain is not as sharp throughout the day like around the midnight.
I'm not quite sure about your new "style". I love the fact that videos feel more personal, with you talking directly to the camera, but it also feels like you're not diving as deep as you used to into the topic(s). I think this will make your channel grow faster but I won't get as much value from a single video as I used to, which is perfectly fine, I still get a lot. I'm curious to know whether this is just my impression or other people feel the same way. Anyways, thank you for the great content!
Here's my anecdotal "evidence" on my sleep: - I sleep more when I'm feeling depressed - I sleep more when I'm not going to the gym - It takes me longer to get out of bed when it's cold - Sometimes a 15 minute nap feels better than a full night of sleep - I've had 5 minute naps that felt like 4h, with all the benefits of that - My body heats up when I'm falling asleep, if I can't cool down I'll wake up before falling asleep - ZMA for some reason makes me wake up super groggy. Taken 30 mins, empty stomach before bed. And I can't understand why either - I fall asleep better if I have a fan blowing air at me (I think it's the drying of the eyes) - Too much food and I won't be able to sleep properly - Falling asleep after a meal severely slows down my digestion
I think it would be super interesting to look at brain stimulation instead of physical activity when it comes to sleep needs. I m a 100% sure we are waaaaay more intellectually stimulated than people who merely think about surviving on a day to day basis or season to season. And since stress is related to sleep quality it makes sense that we need so much of it since we are all constantly thinking or stressing about the future. I bet that if we were to keep a diary of ALL the things that go through our mind on a daily basis it would be insane. And the amount of things we think about that don’t relate at all to our lives is also probably insane.
I remember reading that farmers in England in the 1400's would wake up before the sun and immediately start working for the day. Around noon they would take a nap. When the first settler came to the new world, they believed the natives to be lazy as they took naps in the middle of the day. Maybe we should be allowed to take naps.
There were accounts of Hungarians doing similar early work just they would come back from field in time of breakfast take a vodka shot & piece of bread to go back working before lunch.. I couldn't believe it was vodka not wine.
You forgot about silence :) Traffic noise etc is really worsening my sleep quality. Others, who grew up with these noises, say they can sleep well, but it would be interesting to see if they have actually the same sleep quality. Or how it comes that people can or cannot sleep with their partner snoring like a chainsaw.
oh, noise does make a difference! i live in a noisy area, at night most people do quiet down to sleep. i stay up and work on college classes or just stay doing fun things. but it sucks sleeping during the day when everyone is out screaming, cars and people outside moving, construction and factory running... rarely when i go stay at a quiet hotel i cant sleep because it lacks noise that i am already used to. cant say much about sleep quality on either situations, i have been tired for years now
My fiance's dad and I fall asleep listening to heavy machinery it's monotonous and weirdly soothing 😂 literally if I can't sleep I watch restoration videos for the noises lol
Appreciate your videos, man. And I’m loving your acting 😂 Thanks for reminding us to not to stress over sleep. Only channel I don’t skip over the commercials.
Great video as always! Would love to know more about women's brains/sleep cycles during the first 2-3 years after having a baby with all the night feedings and other reasons mothers get out of bed frequently.
I really like your videos they're very research extensive and i appreciate that your posting Quality self help videos. I hope u keep up ur awesome videos 🔥🔥❤️❤️❤️❤️
My experience. I go through intentional and unintentional stress which effect and may cause adrenal fatigue. My intentional stress is from dieting and fasting. My unintentional stress is from inflammatory foods like fruit, vegetables, and grains.
Literally watching this after 2 days of waking up at 3 and not being able to go back to sleep. Yesterday I had to go for a 2 hour run. This video is really great by the way. I remember one time I didn't sleep at all and one time I slept 12 hours for no reason and I felt awfully, worse than not having slept. Now I realised I might have died. Interesting
I noticed when I take some magnesium supplements, I sleep about 2 hours less but feel amazing when I wake up, as opposed to feeling like crap. Also I prefer sleeping next to an open window with open curtains, fresh air and morning sun are better than coffee.
Sugar consumption. People who sleep longer are not overweight because they sleep longer. People who overconsume sugar and carbs are overweight, need more sleep and are more depressed.
What I’ve Learned guy, you should look at the evidence of total sleep deprivation treating depression and bipolar in the short term. It’s honestly pretty incredible stuff and I’ve experienced it first hand.
I can fully believe as it was my intuition too. Time you can stay keep your breath stopped - hypoxia correlates with ability to focus. Body may be triggering reaction after such stimuli. Like stress triggering cortisol this in excess something else. Body is selfregulating. And usually in regular cycles. They key is difference between what works short term and what has long-term effects.
@@szymonbaranowski8184 Well I think it’s unknown the cause but there’s a great article on the subject from Mosaic Science called Staying Awake that is worth checking out. I experienced exactly what they describe in that and I discovered that article by trying to find if others have shared this experience
This is a very interesting topic for me. I was experimenting on myself to reduce sleep time + using sleep trackers for about 7 years. My average sleep time is slowly going down over the years while not feeling sleepy and waking up with no alarm. The most important thing for me was to set my wake-up time to be always the same. It became automatic when I woke up every day at the same no matter what, for about a year. You can go up with no alarm, and you never had this feeling when it is painful to open your eyes. There is an interesting side effect though. When I go to sleep I fall asleep right away. Sleep has close to no ram phase, wich was weird to me. But I live like this for years now and see no problems when I have to learn or work over time
What time do you wake up? What time to you go to bed? What time do you fall asleep? I have poor sleep. I have a hard time falling asleep, and staying asleep. So I’m trying to wake up at the same time everyday, and each day set my alarm one minute earlier until my desired wake time. This is a long process and lots of setbacks due to vacay and family visits, stress etc.
Great video. I would like to know what 'you've learned' about sleeping two 4 hours periods. It's what I've been naturally doing lately because of working night shifts x(
I think we should sleep a couple hours after sunset and wake up at true dawn. As a result sleep more in the winter than in the summer by about an hour or two.
I'm so happy I came across this. Matthew Walker's words have terrified me, even though I tend to sleep 6 hours a night and feel fine. I often go to bed at 10am and wake up at 4-5am. But I figured it wasn't enough so I sometimes linger in bed and try to stay asleep longer and fight my body. This makes me feel so much better.
the same for me, also wake up around 4 and in bed by 10. Also keep in mind that your sleep schedule will change with time. Mine was 7:30 hours a night but now is 6.
I sleep a lot and I am fairly lonely. I also have to agree that sleeping more kind of relates to depression, I mean, if I where always happy I would always wake up early to start enjoying the day earlier
I am amazed how quality of your movies has been improved. That short clip inserts helps to digest the new information. Keep it up! It would be even more nice if you included list of all references in the video description for further research. As last remark, I'm surprised how well your topics of interests overlaps with the Huberman Lab podcast (at least with the first ~dozen episodes).
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Good book why we sleep I'm check it out cause a reader live a thousand lives before he dies
How's this gonna work for people who work overnight? ( :
@@The_Gallowglass Actually that's apparently pretty bad for you ) :
Probably has to do with the unnatural timing - see 8:00
@@The_Gallowglass they can go sleep earlier before they leave or sleep after you get home from the 4-8 shift
@@WhatIveLearned Yeah, I know, but I work overnight. I get sunshine in the summer from 6:30 til sunset and do get sunshine from sunrise until about 10-11 am though ( :
I think a lot of this research seems in the end to lead towards not overthinking these things. Just closely listen to your body. We have wonderful sensors and other mechanisms which is we don't use we will end up losing them. Sleep when you feel sleepy. Wake when you feel awake. Eat when you feel hungry. Drink when you feel thirsty. Really pay attention to what you're body sensors are pointing.
Damn right. But people calcify their pineal glands by drinking tap water using fluoride toothpaste and underarm deodorant with lead. A person is smart. People are dumb dangerous animals
Exactly. I tend to sleep a million times better on nights when I just lay there and just think about other things. Even when there are those nights where im still awake for multiple hours without falling asleep, I wake up the next day feeling fine, so I count that time I spent awake as sleep, since it clearly wasn't doing nothing. Quality sleep > quantity sleep.
Well you have to experiment with yourself atleast even if you don't follow research, because it could simply be your body is currently adjusted to some specific timings for things that takes time to change
Amen
Couldn’t have said it better
I'm increasingly more impressed with the progression and quality of your content over the years! Thanks for such incredible content and please keep it up!
I agree. I just wished he kept his face out of it
his content was always top notch.
I had a phase of about 1 year where I slept when I was tired, and woke up when I was awake.
I noticed that my total wake+sleep time was 27h (about 8h sleep, and 19h wake). Which resulted in me moving around the clock in about 2week interval. (because of the shift of 27/24)
Be aware, this is pure behavior on instinct, whenever I was tired, I went to sleep, whenever I was awake I got up. I felt great, never tired or groggy.
Of course you notice, that the issue arises pretty quickly with society. Society is not built on a variable schedule.
But it was an eye opening information. I have never read or heard any studies to this phenomenon.
Anyway, looking back this was the only time in my life were I had a fantastic sleep.
totally agree, If only I have a work where in I can get up and sleep whenever it's conviniece.
@@IndividualExistence yes, right?
Weird, you'd think everything does a 24 hour circadian rhythms
I've had similar experiences. A few years ago I had a job (tourist season driven) where I worked every day for 8 months, then I was off for 4 months, and I did this for 10 years. During those times off I did the exact same thing: I simply went to bed when I felt like it and woke up...whenever, without using any alarm clocks.
I never felt better in my life, physically, mentally, everything. I do recall seeing a video (maybe even on this channel) where it found that a human's natural internal clock runs over 24-hours (though I don't recall the exact hours now), so all of this makes sense really.
At any rate, I greatly miss those times and look forward to retirement in a few years when I can make that routine permanent! lol
i did and noticed the exact same thing lol only for a few months not a year
After struggling with sleep for almost 10 years, I found that these things work for me:
1. Cold bedroom - below 18C.
2. Having a shower before bed.
3. No caffeine after 12:00.
4. Ear-plugs.
5. Exercising regularly.
6. No bright lights up to 2 hrs before bed.
7. Using my head throughout the day.
8. Refreshing walk an hour or two before bed.
Sometimes, if I get restless legs, 2-400mg of ibuprofen works well. Try not to use it too often though. Also, if I can't fall asleep, listening to something in bed besides silence helps. ASMR-videos are really great.
I have a great recipe:
1. Work
2. Get up early
3. Dont eat too much before going to bed.
i wish i could have a cold bedroom but its just impossible in summer
@@artraudgaming3575 you can get a cold bed. I don’t remember what it’s called but I think it’s a ventilated bed sheets that make it cold.
Love your content, it’s always so well researched. Thank you
Cool
Hey Ross!
hey Ross, love your content. it's always so well researched. thank you
Hey ross. It's your phone broken, I've tried all day to talk to you about your car's extended warranty
Frog croutons omg big fan
Your channel is gold, it blows my mind that this is for free. How it is edited, the amount of research mentioned... real quality, congrats!
You pay with you attention time
Seeing the progress of your channel and seeing the progress of my own personal journey is it extremely refreshing and I hope and pray for the success of you personally and the success of your channel.
I find watching TV has the least negative impact on my productivity when done in the late evening. However, this has always been a dilemma for me due to the affects on sleep. Glad you helped clear up this conflict
I’ve recently begun to sleep 8-9 hrs and I’ve felt better than ever. Feeling rested, energized!
same
Be in bed 8-9 hours or sleep 8-9 hours
@@akebengtsson1223 Definitely sleeping 8-9 hours 👍👍 feels so refreshing in the morning.
Facts 8 hours is great they 🧢
This is crazy because I’ve recently discovered I love to be asleep by 10 and wake up at 5:30 or 6. I always feels amazing through the day and ready to go to bed right around 10
OMG!! Me too!! It’s been about a week and I feel amazing. I’m calmer and I get so much more done. All the things that I was too tired to do after work….I just do it in the mornings!!! I finally feel like a real adult now……at 49😬.
I've got into this recently (about 5mths now) and it's incredible.
I am a night owl here. BELIEVE ME being night owl is a worst nightmare could happen. Thats why i am trying to be a morning bird.
@@sudiptodeep6985 according to Walker's book this something you can't change. Birds and owls are born this way.
@@sudiptodeep6985 I agree, I wish I could change it but when I shift it to something "normal" for a 9 to 5 job I am absolutely wiped out. I was diagnosed with chronic fatigue syndrome but when my sleep is pushed back I am fine.
This video cannot come at a more fantastic time than this. I have been tracking my sleep for a week now, and I know so much about myself.
Love the new videos man. I've been a fan for a long time and am glad to see the step-up in production. Hope you keep it going for a long time.
Personally? Whenever I found myself not watching RUclips or playing video games before bed, (usually due to going somewhere and forgetting to bring my charger,) my sleep quality skyrockets. It's incredible how much earlier I go to bed, and just how much more high-quality that sleep becomes. Even if it's in a brand-new, hot, and (relatively) uncomfortable room.
💯
Modern technology (i.e. internet, artificial lighting, etc.) is ruining our health.
i agree, it is because our phone produces blue light which emitted by the screen. It restrains the production of melatonin, the hormone that controls our sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day. This is one of the dark side of technology and devices. Like the old saying still relevant; moderation is the key.
So, no more RUclips and gaming at night?
That works for you?
Wow I can never sleep if it is hot.
@@mogroot5790 more youtube more learning 😆 don’t ditch
I can’t sleep less than 8 hours. It’s physically impossible for me in the long run. After 5 or 6 days or so, I fall asleep while sitting up. 8 to 9 hours seems to be the natural time my body does it without an alarm clock. I’ve always been a “sleeper”, even as a baby.
How old are you? I feel it's relavent to this phenomenon.
@@JD.......... I’m 32
For me my brain is a hamster on Coffee. I am the same unless I have a goal or mission. My brain goes into auto pilot or I call John Wick mode. When the job is done I sleep for 8ish 9ish with a Mossberg Pump underneath my pillow.
I tried even sleep for 7 hours and after few days i was so tired and irritated. So it's 8-9 hours of sleep for me too
@@Lemonz1989 Wow, what are the chances. Same here.
Being "a sleeper" is definitely something I've encountered before in people.
The production quality on your videos is superb, especially the more recent ones. The subtle comedy really helps me enjoy them. Not only am I learning, but I'm able to quietly chuckle while doing so.
Bringing back that cut of rubbing the chicken skin with seasoning while talking about having even pressure applied to the body killed me.
Your cinematography has skyrocketed
facts
Omg glad I wasn't the only one who read Walker's book & became anxious about not getting 8 hours every night 😳! Thank you for this video. You and one of Dr Huberman's podcasts on sleep really helped to reduce that sleep anxiety
Lol same 😅
Me too.
But I still have that statistic in my head: ~0% of the population can get by with less than 8h sleep without negative consequences...
@@pablor1278 relax bro we're all going to die anyway
Lots of people now seems like been over mewing it’s also evidence in his face, they said it’s irreversible, the mewing trend damage their faces like this guy he looks like he is still chewing food while talking.
His book is a fraud anyway
I love how you added some cuts from podcasts and keynotes where "productive" people share their sleeping secrets. Looks like this video is a next level. Also "Let's see Paul Allen's sleep" oh man... Literally me (yes) and my friends looking at sleep app each morning.
It's really great to see how far you've come from avoiding face reveal to making a full high quality documentary with funny and interesting acting in between. For the video itself, it seems like it boils down to "listen to your body, not to the watch".
I experience tons of days where I went to bed early to get 8 hours of diligent sleep to be exhausted in the next morning because I just wasn't tired and stressed about falling asleep. When I went to bed not giving a sh* and got only 3 hours of sleep, next day I felt great.
This video was the final nudge not completely ditch my "go to bed" time and just sleep when I am tired.
Thank you a lot!
My hours are usually 6 to 7hrs of sleep a night. It just depends on if I was tired or not. When I sleep 8hrs I feel groggy and sleepy all day.
Opposite for me, the longer I sleep the better I feel
Thanks!
This has been the biggest health issue for me. One of the hardest things for me when I started working out was just finding the energy to actually start because I just couldn't sleep at night
literally same, i’ve had a hard time sleeping for years due to how sensitive i am to hearing, my family is loud and i can’t sleep early so i am late all the time to things planned then next day. i make sure to not go on my phone when in bed and just do some breathing exercises if i’m hot to relax and cool down. These especially helped me sleep better. As for the noise, I’ll have to move out sometime. Nothing i can do for that, i wouldn’t wanna wear earplugs, i wear earphones all day working on the computer for my job, i feel healthier to take them off and let them “breathe” a little at night. Once I started exercising, and being exposed to day light for at least 30 mins allows me to sleep faster, bc u need to see sunlight for your circadian rhythm-internal clock thingy majigger.. and when u exercise, your body gets more tired to sleep at night so it makes sleep easier, not to mention great for your overall health!
Hope you get your Daily Routine figured out to allow you for great sleep and happy exercising! Take care
@@maryn4150 might I suggest having a floor fan in your room that makes a little bit of constant noise so that you can’t here what’s happening outside of your room. That helps me sleep better it seems.
@@Mrstealyogirl199 Oh interesting I’ve never thought about that, usually I prefer complete silence and darkness to sleep but I can give that a shot! Thanks
You're editing skills are getting better, good job
As a point on adrenals issues you mentioned. When I burnt out, I would be exhausted, sleep 10-12hrs a night and have a 2hr nap every day, so for months I was sleeping 12-14hrs/day.
That's caused by caffeine
@@Ares01008 yeah no.... Caffiene can play a part, but i was working 13-14hrs a day, 7 days a week for months on end, with at times little sleep because of having a night shift job and renovations limiting my sleep.
At multiple points in my life before this, I had a caffiene addiction need 300+mg of caffeine within 30mins after waking to avoid an eggregious headache with no burnout. This time round, i was only having 100-200mg 4-5x a week.
If you think caffeine alone causes burnout, you haven't experienced it. Stress, and even high stress is different. Its many times easier to deal with. Burnout is like this: imagine you pulled an all nighter, no caffeine to keep you awake either, you have been awake for 30+hrs straight, it feels like that, plus complete apathy, 24/7 for at least a few months, while getting more sleep than you have ever needed previously.
While yes, caffeine raises cortisol levels, so does almost every other psychoactive drug on the planet, and very few cause burnout without a terrible environmental situation as a comorbidity.
Leading up to the burnout, i was having daily panic attacks and still working the entire day and sleeping 4-6hrs a night.
THAT caused my burnout.
Try 500mg magnesium glycinate if you can't sleep-especially if you ironically feel "too tired to sleep," which can be a effect of stress. Magnesium and glycine are both relaxing. I take it and potassium citrate for cramps.
That stuff is amazing. It helped me sleep better.
Magnesium works well but for me no matter the form it eventually leads to
Digestive problems
Or better yet, try a diet that includes the things you need, rather than taking supplements.
@@christianschwalbach7561 You tried all (I think it's) eleven types?
@@justsomeguy8385 Maybe try not trolling and getting lost.
One of my favourite Edu-Tainment RUclipsrs covering one of my favourite topics 😍. The only thing I missed was a deep dive into alternative sleep cycles aka. polyphasic sleeping 🤔
My favorite RUclipsr is finally back!
The video quality on this is outstanding. Bravo. Love how you've gone from just talking to confidently acting out the parts.
Favorite YT channel
No.1 right now
Brilliant video!
One of your best videos yet. I was a bit disappointed when you revealed yourself on screen, mainly because it destroys the illusion of what is created in the head, but now that I'm used to seeing you, your presence along with charts and your own video segments allows for less reliance on other media clips, which sometimes feel a little forced. But this vid was great! And the Seinfeld clip was spot on!
Still loving your content - keep it up! 👍
Bro nice, video cutscenes of yourself between your narrations! Loved them.
Been here from your voice videos :). Awsome to see you grow like that. Very inspring.
The more I hear about the importance of sleep the harder I find it is to sleep. The irony is that all this talk about sleep is adding to our stress and giving us more reason to lie awake.
Walker fully acknowledges (for example, in his Huberman interview) that he has been too much of a hardliner whose extreme passion for communication the importance of sleep made people anxious about getting enough sleep.
Thing is, so few people really did what Walker did for communicating the importance of sleep, we really should, while staying open minded, be thankful that a brilliant, likeable guy like him put all this knowledge forward.
I like that now you included yourself in the videos, add a little more extra that cannot describe but make the videos better.
Editing is next level as usual, keep up the great work man
I just learned about your Patreon tonight. Learned why my wife has been sleeping so poorly. I plan to subscribe next month. Looking forward to promoting your content moving forward.
I have huge respect for creators who film their own B-roll 😂😂
Love the fact that you're showing yourself in your videos now!! keep it up my man, great stuff
Matthew Walker has since admitted that he was too puritanical about everyone hitting 8 hours or you’re going to die. He has said that he now prefers a more moderate tone
Over the years man, your videos have been so high quality and well versed...
Glad I've always stuck around...
Great video, your production quality has just been going up and up
Your video production value is getting amazing!
Love your RUclips channel. You’re the only one I’ve actually hit the bell 🔔
When I first found your channel, I was sure you were some kind of university Professor!! 😳 The level of research and detail you bring to your videos is stunning! 🤯 Thank you for creating these resources and for your advice. Sleep is such a fascinating process that we still don't know much about and it varies so much between people. One thing I've always been curious about is that if I sleep more than 8 hours... I actually feel terrible, like hungover!! Then if I get less than 6, my brain totally doesn't function that day... anyone feel the same as this?!
The emojis really got me. 🤣 In all seriousness tho, this channel is really something special.
Find out the duration of your one sleeping phase. Usually it's 90 min. (it was mentioned it the video). If your body recovers fast then you need at least 4 of them and if it recovers slow or after a day of hard physical activity then 5. Plus fall asleep time. With that you will have your sleep requirement.
These are infomercials to sell products, don't be fooled
i am loving the self-made stock footage! really brings consistency and professionalism to the video!
One thing I’ve been wondering lately is how beds play into this. You mention ancient societies and I wonder, did we always sleep on soft beds? Or was it often just on the ground with maybe some skins/furs. Does this mean we should tend towards firmer beds to mimic the support the ground would give us? I’d love to learn if there’s been any research done in this area.
Most ppl in the world, don't even use beds, but sleep on blanket on the floor. It's only ppl in the west, that are obsessed with soft beds.
In general, the more you weight, the harder your bed should be.
Let me throw this in;
An astronaut will tell you that the best they've ever slept in their entire life - was when they were weightless, in space.
*Personally, I think we are flexible as a species - if we have no other choice or reason, we'll find ways to cherish and appreciate what we've got. Sometimes we can overdo it if we really cannot find a reason as to why on earth anything else would be better. But maybe deep relaxation or sleep is just what happens when our body has found that sweet spot of comfort in whatever situation we find ourselves in.
I have been sleeping on a thin futon for the past 7 years and my back and sleep has never been better. Before, I had an expensive memory foam mattress and had back problems and had a hard time getting out of bed every morning. Now whenever I wake up, I am ready to get my day started and feel very rested and never have back pain or problems so I can testify that sleeping on the ground with a firmer futon definitely helped improve my quality of sleep, I adopted this custom from my friend who is Vietnamese and another friend who is Korean.
I use a firm mattress on the floor.
I sleep on the floor for the past 3 years, benefits are better posture, zero back pain and no issues with oversleeping
One thing I really appreciate about your videos are the small reference bits/entertaining side videos (I don't know what to call them). They really keep me engaged in the video visually and help me process the information.
I've personally found that my best sleep is when I sleep very deeply and restfully regardless of duration. And then I naturally find myself waking up earlier. My worst health is when I have to sleep 9 hours just to feel normal.
Your videoes are real gems. I always learn something interesting and useful.
After reading Matthew Walker's book I started stressing over my sleep so much that it wasn't sleeping as well as I was before
He’s apologized for this since then Because he realized his book and overzealousness was creating sleep anxiety
@@21972012145525 Didn't know that - too funny.
@@andripeetso hope you’re sleeping better now
Danke!
Hey, thanks for the video. Comes in very handy, especially if you are experiencing excessive daytime sleepiness or other sleep health problems.
Love how confident he has become over the years. Love this channel so much! ❤❤❤
I like how you make your OWN video clips instead of using cheesy generic video stock footage like every other RUclipsr out there!
Your editing and video quality keeps getting better and better. Great video man; keep it up.
I had months where I did not work and I ended up with a fixed sleep schedule.
What I found was that I needed slightly less than 8 hours. I would just wake up and no alarm clock was needed.
edit: 8 hours from the moment I would lay down. It usually takes me while to fall asleep.
Which makes me think of my mom. She is in her 50s, but for as long as I could remember, she would sleep about 6 to 7 hours. Unlike me, she falls asleep instantly.
She also takes naps when she can, but not that often.
I like that you’re using clips of yourself, very fun to watch and well shot
I go strong all day if I get somewhere in the realm of 6.5 hours a night. That will include possibly waking up at some point, but sometimes I sleep through the night without going to the bathroom. If I get more than this, I feel tired all day. If I get 8 hours I feel like I don't actually wake up, I get easily distracted at work, I am less productive, etc. On the other hand, I don't buy the no screen time thing. I think our society has an issue with being obsessed with their phone. I don't think it's just light that makes people sleep poorly, it's the things they do with their phone when they turn it on at night. Read news articles, scroll social media, get into conversations with other friends that aren't sleeping, etc. I read comics digitally. And I always read them on my phone when I am laying down getting prepared for bed. It calms me down and distracts me from anything going on in my life that may make my mind active or make me worry. Since I started this, my sleep has been way better. I would sometimes sit in bed and think about things that I couldn't solve immediately at work. It would make me worry and not sleep. If one of these thoughts pops into my head, I can pick up my phone, read a comic, and be right back to sleep in 5-10 minutes.
same I get 6-7 hours of sleep and automatically wake up. Anymore than that I feel a lack of energy. The longer I sleep more than 6-7 hours the more tired I get.
I recently found that if i study before sleeping i sleep better, and i study on a computer
So yeah, screen time before bed is more about dopamine, if you are using super stimuli before bed, it will affect your sleep, but if you are studying, reading a book, or something that requires your attention and focus, your mind relaxes, and the focus itself helps you to sleep, it almost feels like a meditation, but for anxious people like me, it works better, because i can't relax while meditating lol, my mind goes crazy, i actually need something to focus
And i haven't found the ideal sleep time for me yet, but everytime that i sleep more, i feel worst, the greatest day i had in terms of energy were days that i slept very little , like from 1 am to 7 am, but I'm still try to figure out the right time to sleep and wake
I'm glad you decided to shared your face with us. Long time fan here.
It’s not just about how much you sleep, but also _when_ you sleep
If I get 8 hours of sleep but wake up at 7 am, I’m tired all day, but I can, have, and am currently getting 6 hours of sleep each night, but waking up at 10 am, and am perfectly fine (my circadian rhythm is naturally shifted a few hours forward, some people are just like that)
Same here xD Without pills and job responsibilities I can naturally sleep only between 7PM-10PM then 5AM-10AM. On top of that my brain is not as sharp throughout the day like around the midnight.
I'm not quite sure about your new "style". I love the fact that videos feel more personal, with you talking directly to the camera, but it also feels like you're not diving as deep as you used to into the topic(s). I think this will make your channel grow faster but I won't get as much value from a single video as I used to, which is perfectly fine, I still get a lot. I'm curious to know whether this is just my impression or other people feel the same way. Anyways, thank you for the great content!
Here's my anecdotal "evidence" on my sleep:
- I sleep more when I'm feeling depressed
- I sleep more when I'm not going to the gym
- It takes me longer to get out of bed when it's cold
- Sometimes a 15 minute nap feels better than a full night of sleep
- I've had 5 minute naps that felt like 4h, with all the benefits of that
- My body heats up when I'm falling asleep, if I can't cool down I'll wake up before falling asleep
- ZMA for some reason makes me wake up super groggy. Taken 30 mins, empty stomach before bed. And I can't understand why either
- I fall asleep better if I have a fan blowing air at me (I think it's the drying of the eyes)
- Too much food and I won't be able to sleep properly
- Falling asleep after a meal severely slows down my digestion
The fam thing is due to white noise
* fan
Interesting! When I watched RUclips and my favorite channels as your, I fell in sleep…Tomorrow I have to watch again for missing parts of videos!
I think it would be super interesting to look at brain stimulation instead of physical activity when it comes to sleep needs. I m a 100% sure we are waaaaay more intellectually stimulated than people who merely think about surviving on a day to day basis or season to season. And since stress is related to sleep quality it makes sense that we need so much of it since we are all constantly thinking or stressing about the future. I bet that if we were to keep a diary of ALL the things that go through our mind on a daily basis it would be insane. And the amount of things we think about that don’t relate at all to our lives is also probably insane.
Yeah the fact that you don't even have to hunt for any meal really makes our brains super stressed and intellectually stimulated
Man keep doing what you are doing, the quality of the info (and of the video) is top notch.
We want an entire episode with you and Dr Andrew Huberman 😍 (great vid btw)
Same. As well as Matthew Walker and Peter Attia
The increase in your own b-roll footage and cutaways really does wonders for your content. Great stuff!
Same question: I've been sleeping 5 hours during June. And I felt great!
Now my sleeping schedule is abnormal, 6-9 hours and I feel downed.
I only need 5 h sleep, it´s genetics. Going to bed 23:00 and waking up 04:00.
Loved the editing in this one, nice job
Over the counter or synthetic glycine gives me the worst body aches, but instead I do well with inositol.
This is the first video I’ve seen by any educational RUclipsr where you use stock video of yourself - love it 😂
I remember reading that farmers in England in the 1400's would wake up before the sun and immediately start working for the day. Around noon they would take a nap. When the first settler came to the new world, they believed the natives to be lazy as they took naps in the middle of the day.
Maybe we should be allowed to take naps.
There were accounts of Hungarians doing similar early work just they would come back from field in time of breakfast take a vodka shot & piece of bread to go back working before lunch.. I couldn't believe it was vodka not wine.
Haha farmers still do that. We do it here on the US. Well if you get an hour for lunch that gives you 15 minutes to eat and then take a nap.
This is a beautiful video, I could barely hold my tears back as a consequence.
You forgot about silence :) Traffic noise etc is really worsening my sleep quality. Others, who grew up with these noises, say they can sleep well, but it would be interesting to see if they have actually the same sleep quality. Or how it comes that people can or cannot sleep with their partner snoring like a chainsaw.
like a chainsaw? 😮
oh, noise does make a difference! i live in a noisy area, at night most people do quiet down to sleep. i stay up and work on college classes or just stay doing fun things. but it sucks sleeping during the day when everyone is out screaming, cars and people outside moving, construction and factory running...
rarely when i go stay at a quiet hotel i cant sleep because it lacks noise that i am already used to. cant say much about sleep quality on either situations, i have been tired for years now
My fiance's dad and I fall asleep listening to heavy machinery it's monotonous and weirdly soothing 😂 literally if I can't sleep I watch restoration videos for the noises lol
Appreciate your videos, man. And I’m loving your acting 😂
Thanks for reminding us to not to stress over sleep. Only channel I don’t skip over the commercials.
Great video as always! Would love to know more about women's brains/sleep cycles during the first 2-3 years after having a baby with all the night feedings and other reasons mothers get out of bed frequently.
would be nice if you could include sources in description, but as always, a must watch.
I really like your videos they're very research extensive and i appreciate that your posting Quality self help videos. I hope u keep up ur awesome videos 🔥🔥❤️❤️❤️❤️
My experience. I go through intentional and unintentional stress which effect and may cause adrenal fatigue. My intentional stress is from dieting and fasting. My unintentional stress is from inflammatory foods like fruit, vegetables, and grains.
Same. But I have additional light stress as well
This kinda explains why often whenever I sleep well, I shift from sleeping 8 hours to 6.5 hours
quality is improving more and more each video! Awesome stuff as usual :)
Literally watching this after 2 days of waking up at 3 and not being able to go back to sleep. Yesterday I had to go for a 2 hour run.
This video is really great by the way. I remember one time I didn't sleep at all and one time I slept 12 hours for no reason and I felt awfully, worse than not having slept. Now I realised I might have died. Interesting
Your videos are so thoughtfully put together. Big fan here
I noticed when I take some magnesium supplements, I sleep about 2 hours less but feel amazing when I wake up, as opposed to feeling like crap. Also I prefer sleeping next to an open window with open curtains, fresh air and morning sun are better than coffee.
The timing of this video. Thank you very much
Sugar consumption. People who sleep longer are not overweight because they sleep longer. People who overconsume sugar and carbs are overweight, need more sleep and are more depressed.
Absolute banger of a video! Definitely a much needed take on the subject
What I’ve Learned guy, you should look at the evidence of total sleep deprivation treating depression and bipolar in the short term. It’s honestly pretty incredible stuff and I’ve experienced it first hand.
I can fully believe as it was my intuition too. Time you can stay keep your breath stopped - hypoxia correlates with ability to focus.
Body may be triggering reaction after such stimuli. Like stress triggering cortisol this in excess something else. Body is selfregulating. And usually in regular cycles.
They key is difference between what works short term and what has long-term effects.
@@szymonbaranowski8184 Well I think it’s unknown the cause but there’s a great article on the subject from Mosaic Science called Staying Awake that is worth checking out. I experienced exactly what they describe in that and I discovered that article by trying to find if others have shared this experience
Funny you should say that. Everyone I know with those problems sleeps 8 to 12 hours a night or more.
Are they actually sleeping 8-12 hrs or in bed for 8-12+ hrs? I’d argue the Latter from personal experience
Explain plz. Please link a video. I learned REM is crucial for emotional regulation. I theorize that’s how emdr is considered successful by many
@11:57 - 18.3 degrees Celsius is about 65 degrees Fahrenheit. Pretty chilly. You’re welcome, America. 🇺🇸
merci, bien!
This is a very interesting topic for me. I was experimenting on myself to reduce sleep time + using sleep trackers for about 7 years. My average sleep time is slowly going down over the years while not feeling sleepy and waking up with no alarm. The most important thing for me was to set my wake-up time to be always the same. It became automatic when I woke up every day at the same no matter what, for about a year. You can go up with no alarm, and you never had this feeling when it is painful to open your eyes. There is an interesting side effect though. When I go to sleep I fall asleep right away. Sleep has close to no ram phase, wich was weird to me. But I live like this for years now and see no problems when I have to learn or work over time
What time do you wake up? What time to you go to bed? What time do you fall asleep?
I have poor sleep. I have a hard time falling asleep, and staying asleep. So I’m trying to wake up at the same time everyday, and each day set my alarm one minute earlier until my desired wake time. This is a long process and lots of setbacks due to vacay and family visits, stress etc.
Also, as you age I believe you require less sleep so that may be what you’re experiencing too
Great sponsor, and I appreciate them sponsoring great channels. Been using them for close to 10 years now I think.
Great video. I would like to know what 'you've learned' about sleeping two 4 hours periods. It's what I've been naturally doing lately because of working night shifts x(
I also work night shifts for almost 10 years and do the same.
I think we should sleep a couple hours after sunset and wake up at true dawn. As a result sleep more in the winter than in the summer by about an hour or two.
when you sleep 8hrs but are still antisocial
What an amazing video, great research like always
I'm so happy I came across this. Matthew Walker's words have terrified me, even though I tend to sleep 6 hours a night and feel fine. I often go to bed at 10am and wake up at 4-5am. But I figured it wasn't enough so I sometimes linger in bed and try to stay asleep longer and fight my body.
This makes me feel so much better.
the same for me, also wake up around 4 and in bed by 10. Also keep in mind that your sleep schedule will change with time. Mine was 7:30 hours a night but now is 6.
There are many self-improvement channels now but this is still the best. 👍🏻
I sleep a lot and I am fairly lonely. I also have to agree that sleeping more kind of relates to depression, I mean, if I where always happy I would always wake up early to start enjoying the day earlier
I am amazed how quality of your movies has been improved. That short clip inserts helps to digest the new information. Keep it up!
It would be even more nice if you included list of all references in the video description for further research.
As last remark, I'm surprised how well your topics of interests overlaps with the Huberman Lab podcast (at least with the first ~dozen episodes).