The secrets of good sleep | Professor Matt Walker
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- Опубликовано: 19 июн 2024
- We all know how good it feels to drift into deep sleep and wake up feeling refreshed.
The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.
But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.
In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep - to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.
Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep.
Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Intro
00:33 - Episode start
01:22 - Quickfire questions
02:48 - What’s the biggest myth about sleep»
04:09 - What is sleep?
07:46 - Why do we sleep?
10:29 - REM
14:22 - How does Matt study sleep?
16:18 - What happens when you don’t get enough sleep?
22:48 - Collaboration with ZOE
28:16 - Sleep and menopause
32:38 - Tips on how to sleep better
33:23 - Sleep regularity
35:12 - How do you find out about your chronotype?
37:20 - Bedroom temperature
38:04 - Lighting
39:04 - Caffeine and Alcohol effects on sleep
44:22 - Making your room like a cave
44:57 - The influence of screens on your sleep
47:03 - Summary
48:14 - Goodbyes
48:35 - Outro
Get Matt’s book here: amzn.to/3VQgivW
Listen to Matt’s podcast here: themattwalkerpodcast.buzzspro...
Follow ZOE on Instagram: / zoe
This podcast was produced by Fascinate Productions. 
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I 50 yrs old and finally found a secret to a good sleep for me. I made a nice bed in my van and lower the window a little bit and I would sleep through the night. Before I was exhausted for not having enough sleep. I would get up in the night average 5-10 times a night. The heater or my husband snoring or scratching would get me up. Since I have been sleeping in the van I only get up 1 time a night, I’m so healthy now. My leg is not numb anymore because my heart is healthier. Everyone wants me to go back to my room and sleep like normal people but they don’t know that sleeping in the van is better for my health and my heart. Before my heart was beating irregular and exhausting but now I feel like energetic like when I was in my 20’s.
Am finally a mother today , because of fibroids & cyst 😢my tubes was block for 6years I and my husband was having issue because of my situation no child when I was Searching online on RUclips about fibroids I saw a testimony about dr Omo so I write him and place order for his herbal today I have 2weeks old baby now he can help you too Herb's work like magic. Both on infections Herbal 🌿🍵medicine is the best his RUclips channel dromocure
Thanks for sharing..Im 49 and know that Im not sleeping well which is causing lots of problems..so I want to find a solution to get those hours. I am exhausted and my heart beats irregular.
what is the temperature outside at night
The sleep routine that helps me...
I sleep in the living room (my husband sleeps in the master bedroom bed, but he snores and gets up multiple times each night).
In my sleep area, I have my fan like I want and have a pillowtop queen bed (my hip spurs are painful on a firm mattress) and pillows that help me sleep optimally on my side and back.
I tape my mouth closed to ensure I breathe through my nose to warm and condition air in the nasal passages.
Mouth open breathing dries out the mouth, leads to snoring and causes inflamed gums, possibly raises blood pressure due to lower nitric oxide, reduces or eliminates middle of night awakening.
This way, I optimize my sleep time and quality with my normal sleeping heart rate for me. My deep is sufficient to maintain lower bp and physical body recovery. My rem is generally good too, not excessive but sufficient, depending on stressors.
If my stress is up, I can get physical, mental, and emotional repercussions that I feel.
If my sleep is restless or my sleeping heart rate has been higher than normal lately or there are middle of night awakenings with inability to go back to sleep, I do breathwork and body relaxation and stay in bed until normal waking time.
1) Physiological sighs, try to sleep
2) 4-7-8 breathing, try to sleep
3) Box breathing, try to sleep
4) Body scan, try to sleep
5) If still unable to sleep, I just maintain awareness of body relaxation and maintain it the best possible way and stay in bed until normal waking time.
By staying in bed as relaxed as possible, I am convinced it maximizes physical and emotional recovery when unable sleep.
I've used videos to learn these skills, but I avoid turning on my phone when trying to get back to sleep.
I have 9 pm as my bed time.
I have lights out at 8 pm if not earlier.
I may have a relax audio on from 8 pm.
Darkness is essential.
I drink 20 oz black coffee around 5-7am.
I go outside view daylight after coffee and do a 10-20 min walk.
At work, I walk outside 10-20 min before eating, eat lunch, then walk outside again 10-20 min.
After work, I walk 10-20 min before eating to reduce appetite.
I love sleeping in my van too, it started when we camping and didn't want to bother with a tent
I have been an amateur sleep researcher for decades as I have seen for myself the profound affects of sleep deprivation. Young children, snoring husband, mismatched sleep requirements have had an extremely detrimental affect on me and I have to say I have had no help from my GPs over the years. After following various podcasts and buyiing a few books I now sleep very well at 67 by taking the advice that you have reiterated here. Having my own cool, dark bedroom and not being awakened by a husband at 2.30am every night as hes an “Owl” type while Im a “Lark” type has been the greatest boon which has dramatically changed my life. We are a much happier couple now than at any time in our 47 years of marriage. Thank you so much for this information, keep it coming and I for one, will keep putting it into practice.
Wow - I could have written almost the same! Was just thinking they didn't mention the effect of your sleeping partner (and disturbances from young children which impact your sleep patterns). Haven't quite moved out of the marital bed yet, but heading that way!
@@yogawithrosie3805 I can sympathise, it makes no sense but society tends to believe that if you dont sleep together your marriage is over! Its complete nonsense of course, no one is saying you cant visit each other, just sleep in your own bed. My hubby likes a warm room and i like the windows open, he likes heavy blankets tucked in so tight matron would be able to bounce a halpenny ! I like one sheet and a light blanket! In every possible way when it comes to sleeping we are opposites. Why suffer because of silly customs . The upside of moving out is that I could wear whatever I wanted and my hubby never knew what to expect when he visited my room. Did us the world of good! 😂🥰🤭
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The secret to sound sleep is peace of mind. I can attest to this because the moment I won over anxiety & overthinking, I am able to maintain 7-8 hrs of sleep.
How did you do that, breathing or a change in thinking..can you share please if possible
@@SpecialgiftsLA you nailed it down no stress good sleep you don’t need anything more. All this bla bla is doesn’t help if you are not at peace with ur self
Jess Dior I 100% agree with you. Why? Because it's exactly the same for me... 😊
But how do you make life good so that you don’t worry? I have very, vert few people in my life who I am emotionally connected to AND I see them seldom. This is the problem.
Cool dark quiet bedroom, lower light before bed', no coffee / tea after 12 hours before bed 😴 , no alcohol after lunchtime. Avoid phone/TV in bedroom. That is 100% of the good sleep advice in this video.
wow I need to try that,,
Yeah, but I love listening to Matthew Walker speak...not only the Liverpudlian accent, but the enunciation, emphasis, vocabulary, and content. It's effortless to remain attentive.
And processes our systems do naturally are good for us. And things we’ve known for centuries have now been given the approval of science. Am I the only one who thinks we already had this natural wisdom and didn’t need electrodes in our brains to tell us what we already knew?
@@susanswinny588 He doesn't have a Liverpudial]n accent!
Excellent. I've always slept well throughout my life but I do drink coffee later than I should. Thanks for that info. And I've always believed sleep is hugely important. After my late mother lost my late father in their 50s, she never slept well. At the age of 70 she started developing early alzheimers and I always thought this might be due to years of sleep deprivation. (She was a very active, competent, intelligent woman until then). Most people disagreed so good to listen to some scientific evidence. Thank you. My tips for people who find it difficult to drop off....listen to a story or anything which is narrated by a nice voice, warm your bed up first, and def have a really dark room. The latter also stops you waking up too early.
It's great to read soch a thoughtful, informative opinion. Your suggestions will be tried -- and followed.
Professor Walker is perhaps the most precise and effective communicator I have ever had the pleasure of listening to. This podcast is stuff with amazing and thought provoking content to boot.
We're so happy to hear you enjoyed this episode 😊
Absolutely Awesome Professor Walker ..I followed Paul Martin, Cambridge & Harvard 😎 'Counting Sleep' when studying 'Design for Life' and 'Measuring Behaviour' working with children Behavioural ? Problems ...learning so much linked to short, medium & long term life and Health 👌💜👌 Thank You 💜and Zoe is gr8 .
I love the sound of his voice and Liverpool accent - calming...especially on his podcast Sleep Diplomat.
Wow! Sleep science feels like one of the single most important areas ever! Thank you
Wow yes, it works, ... when my younger son was 10y we moved from one end of the country to the other, his sleep was disrupted, he was sometimes a bit homesick so together we visualised the walk from our old house up to the market place as we used to often, it worked beautifully in getting him to sleep and it actually cheered up him too, remembering it.
Simply wonderful....so much depth of information presented in such an engaging way.....will have to watch again several times. Thank you so much!
I've often wondered why I get stuck on a difficult crossword puzzle and finally give up for the day. Then, the next morning, go back to it with revelations and quickly solve it. Now I know.
When science catches up with common sence.. thank you so much for this research 🙏🏻
This was a really interesting podcast with lits of excellent info and tips. Exciting to hear about studies and personal advice from the professional. I've never heard about sleeping to your personal time and am going to take that MEQ test now. Love your podcasts I've just discovered you ( previous podcast about food and health alzheimers gut biome etc, excellet too) and love the style of your interviews, how you lay them out and the end wuth a review. Your way makes understanding and combining the information easy. It also ensures we don't forget what was spoken about at the beginning. You dont drone on and theres also some levity which is good, a laugh really helps. Thanks so much x
I havent heard a richer, warmer voice in a long time. ❤
Great contribution to sleep health and sleep research! Highly useful and convincing tips and ideas! An excellent presentation!
Fascinating, no mention of the Circadian rhythm? I have a very dark, cold bedroom. High electricity prices have meant our house is darker at night! Very much an early morning person. I do take Melatonin two or three days/week. At 63 I sleep better now than ever.
Thanks for all the helpful suggestions. I have a question. How much deep sleep and REM sleep in a night count for a good night’s sleep, not as a percentage but in hours?
I'm a golfer with a sleep tracker - if I get less than an hour's deep sleep, I simply cannot play well that day. It's been interesting to see. However I can't REALLY control how much deep sleep I get (apart from the usual advice). Sleep is fascinating! Interesting discussion.
Thank you very much for the helpful advice contained within this video.
This Worked so Great! Before I could even FINISH the Video…. I Fell ASLEEP!!
Out Cold. Snoring! Sawing Wood!! Went into REMs I never knew existed. Good Stuff 😊
Brilliant. Another life-changer. Thank you so much. 👏
Fascinating, I sleep early in preferences. 21.30 up to 22. 30. I wake up between 06.00 up to 07.30. It used to be badly mixed up because of my work. Working up to 22.00 and then starting at 07.00 four days plus a week. That's changed. I spend a lot of time with a low light in the evening, use a touch at night to.
Thanks for the very comprehensive explanation, Question how do you manage insomnia.
This was very helpful. I struggle to get to sleep. I’m going to implement these tips.
I suffered deprived sleep for a three and half year period when I started caring for my mother. It caused me down a road that resulted in chronic fatigue and depression.
On anti depressants the first thing I noticed was dreams. I had not noticed I had not been getting any rem sleep.
Your exposition is powerful; much like a book that made an indelible impact. "Better Sleep Better Life" by Various Authors
Thank you for a very informative and helpful podcast. I have been tracking my sleep in an attempt to improve the length of time I'm asleep. On my best days, I get 6 to 7 hours at most. But I do take midday naps of up to an hour at times. Does that mean I'm at least getting my minimum hours of sleep? I guess my question is - is the time spent sleeping at midday as significant as nightime sleep?
Thank you very much. I always enjoy your talks. I get only 5 to 6 hours of broken sleep a night. I easily fall asleep but dont stay asleep. I have tried everything under the sun to keep me asleep but nothing. I keep my phone on night mode and use it to listen to sleep hypnosis on the middle of the night to relax me and rest more
👋 when I understood that every bite of food we eat turns into sugar , I was shocked... Most if the time I have to ask myself " do you want to eat dinner , or sleep well...? " it s still a struggle, and a hit and miss story...I also struggle with quantities , most of our family are big eaters. I think I can safely say that when I avoid big starchy dinners and alcohol, I sleep better and longer ...but still experimenting , it s probably not a one size fits all...as we re all different . Stress is probably one of the biggest sleep killers , a cluttered mind... unresolved conflicts.... Health is such a fascinating topic. Hello from France👋
Thank you
Outstanding information
I am a chronic insomniac for many years. I think Matt should read a story about walking along the beach at night. That would send me off nicely🥱🌜
yes Peace of Mind is the best for to have sound SLEEP
Zoe have made some excellent podcasts, but this is one of the best. So well presented, easy to listen and understand, and I will be sleeping better for it.
Concurr
Thank you. Very useful information.
Message👆👆💊💊💊🌱
Informative , revelatory and helpful for people struggling with sleep. Since many people are travelling and flying through different time zones - thus interrupting their circadian rhythms - I was hoping you would talk about JET LAG and some of the strategies to overcome it. In another episode perhaps?
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Professor Walker has got such a relaxing voice!
I fell asleep listening to him.
GOOD NEIGHBOURS, FOR A START.
Greetings you all, thanks for sharing this video. I
am learning, although I always knew how important sleep is. I never
took care of myself like I should. I'm 74yrs now.
Very informative. God continue to bless and keep....... Stay safe 😷.
Question: If I need to listen to quiet story on ipad to sleep - is this depriving me of any of the effects of the 4 stages of sleep?
I tend to listen to positive subliminal affirmations every night. Is this stopping my mind from fully resting and repairing? 🙏
4:40 I have actually tried that method and it worked so well I couldn't believe it
I agree when i was younger I did sleep very deep now Im 74 years old and sleep light hardly have any deep sleep only occasionally it happens.
I follow most rules for sleep except I'm looking at tablet and tv screen a lot during the day and just before bedtime, and get horrible nightmare in early stage of sleep, which wakes me and sometimes makes me feel reluctant to go to sleep each night for what I can expect.
Anyway, I then get off to sleep again then probably wake about 3.30am usually for a pee, mind seems to switch on and then may toss and turn for a while eventually drifting off to sleep until around 5am, then may put radio on with earphones and listen to chat at low volume which seems to help me dose,
disrupted sleep?
Sometimes feel I don't want to do much during the day and may feel fatigued, feel better when I get out exercising though.
I suspect the problem is the amount of screen time and should limit it?
A dark lighted bedroom, cool and cozy and a good bedding and clothes in linen so I don't sweat. The more I move and train during the day the deeper I usually sleep-no day without going for a walk or lifting heavy in the gym, adittionally to garden and housework. No food 3 hours before sleep, no coffee after noontime, no alcohol at all and since I am in menopause a progesterone cap under my tongue and magnesium right before closing my eyes. I sleep like a baby for 9 hours. Snoring hubby sleeps next door ;-)
Thank you. You saved the day, again.
I have to get up 3 times a night because of prostate problems. However, I sleep during the day, mostly after Lunch my body is used to it.Most of my life, I worked split shift it was essential I slept in the afternoon to be mentally fit for the evening
I found this sleep podcast most informative & fascinating & I so want to change my terrible sleep habits !
I am approaching 60 this year. I have always unwittingly deprived myself of sleep only getting on average 3-4 hrs sleep at night even as a young person. I know my memory & recall is appalling & there is definitely a correlation with sleep deprivation!
Can I reverse this damage if I changed my sleep habits or if not is it ever too late to have a better sleep routine?
Any Zoe studies on cancer and nutrition? Liver cancer? Brain cancer? Thank you,
Oh, I've had two major Surgeries in less than three months. What an awesome God we serve. I had. Masectomy May25th
Thyroid total removal of
the Glands to test for cancer. Thank God for life.
Was not cancerous. I am praying that I'll be
healthy. Jesus is our healer and deliverer. Amen 🙏
Shift worker here -- I KNOW my lack of sleep, teaching dance fitness between busy (stressful) shifts, etc..... affected my physical (and mental at times) health. Question for you, did you answer this and I forgot..sorryyyy, but sleep START time...I am guessing biologically intuitive that this matters (I think of farmers....rose with the sun, set with the sun). Did you speak to the start time sleep? Thank you!
Would you mind covering how a person like myself and so many others, who do shift work, could improve th
Very interesting.He mentioned that what you eat is important,but didn't go into detail about what and when to eat in the evening apart from eating a breakfast with fibre and fats .
Good information on the health effects of sleep, but little to nothing on how to get a good nights sleep. I used to sleep very well, but now at 75 sleep is terrible. All very well saying go to sleep and wake up at a regular time - I do - but it is only 4 hours, then I am wide awake. I've been through 2 "sleep programmes" - worst time of my life. No naps, wife nagging me at night to keep me awake. Nothing changed - still 4 hours per night and totally sleep deprived. So it's back to afternoon naps and falling asleep after dinner. Total daily sleep is 6-8 hours this way.
I totally sympathise. I have slept poorly all my life, suffering awful nightmares when I do finally drop off through sheer exhaustion. It's become worse over the last 13 months, since my husband passed away; I can't get used to that awful empty space in the bed.😢If I get 4 hours sleep in a night, I figure I've done well.
I can nod off usually quite quickly. If I am woken whilst nodding off I then find it extremely hard to go to sleep. If I do nod off I will wake within 2 hours and this goes on for most of the night. I once slept for more than four hours straight and was a bit disoriented when I woke because I didn't believe the time.
Having woken up before 3am and unable to return to sleep for several hours, I thought that this was a great time to listen to the podcast.
Guess what?! I fell asleep!!
( I have since listened to it and intend to give it a go.!)
Great summary but missed a discussion of the #1 sleep aid many reach for-melatonin and it’s effects both short and long term.
Chat👆👆🌱🌱🌱🌱🌱
I am on my 47th day of the Big IF, and not only has my mood and energy been elevated, my IBS bloating has all but gone (stress can still make it worse) AND for the first time in years, I am sleeping properly!
The Big IF ?
The Big IF is the Intermittent Fast study that Zoe are doing. Currently only available if you are based in the UK, but basically you eat in a 10 hour window (i.e. no calories for 14 hours). A lot of people, myself included, have reported improved sleep as a result of not having late night snacks.
@@yogawithrosie3805 it's brilliant, the Intermittent fasting, or more accurately, time restricted eating. 9 to 10 hours eating windows seem to be quite natural for me and the IBS and sleeping have just fallen into line. It isn't difficult, you just restrict your normal eating to a 10 hour window and it seems like your mood, energy, digestive system, toilet habits and sleeping (in my case anyway) seem to love it. It's probably nearer to how we were designed to live because we slept when it was dark and everything else was around that. The gut microbiome seems to be doing a much better job, I haven't cut calories just changed when I eat but, I have still lost 3 kg without cutting down. I am going to start again after the study and the holidays because if its this good now, I want to try an 8 hour window.
I've been following the same principles for a few years now, but fasting between 10 to 14 hours. I wish I could say that it helps with my insomnia or ibs 🙌
Thank you so much for your contributions to The Big IF Study, we're so happy to hear that it's working great for you! ⏰
Hey this stuff works!!
I sleep great at 60f. I work nights and my room is pitch black even during the day. It's great
How do you activate , maximize the cleansing mechanism of the brain?
I had a poor night's sleep last night, but fell asleep listening to this episode this morning. Perhaps I need to listen at bed time.
I am making an effort to get 7 to 9 hours of sleep each night, but my brother typically sleeps only 3 to 4 hours a day. It's unlikely that he'll watch an entire hour-long podcast on the topic of sleep. Could you please create a concise RUclips video to persuade my brother to aim for 7 to 9 hours of sleep per night? Thank you.
The only medication I take is a pill to help me sleep. This is so helpful thank you.
All from when I hit menopause. Before that sleep was something I was good at.
My wife doesn’t sleep, she knows this is killing her, but she can’t switch her mind off. It has gradually increased in severity as we have grown older. She is now aged 56
I’m one year older than your wife. I have been exactly like her with my lack of sleep for many years, but in the last few months it’s been getting better, I think because my hormones have finally stopped messing about. So I think there might be hope for her - I hope so.
Wishing her and you good luck with this.
I sound similar to her. Recently tried a Seasonal Affective Disorder light out of curiosity and before buying for a friend that struggles.
Always stuck in my mind this advice of natural light in first 2 hours of waking. Although I thought I did, seems I could still have fond with help.
Honestly, from that first morning of using it for 1hr facing me after I woke up, that night I fell asleep naturally for the first time in years. I also slept differently in that I was aware of dreaming and having more lucid dreams.
From that morning on I make sure I set aside as long as possible to face into this light until I need to get up. Usually I’m browsing online with a cup of tea 🙂so no big deal.
I was like that for most of my adult life but recently have seen big improvement but it's due to not eating outwith a 10 hour window that seems to have helped me. I gradually started going to bed earlier and getting up earlier, it seems, with me, that if I haven't eaten for 3 hours previously, have a cooler bedroom and darkness, I seem to be getting my allotted sleep time. I really thought I would have insomnia for life. I hope your wife gets some respite from sleeplessness because it is one of the worst things imaginable.
same here,mind overthinks at night.awful!!
Peace of Mind
to have Best Sleep
I am a night shift person 3-4 nights per week, i do not get adequate sleep but I always wake up energized even after 2 hours. Why do I have this burst of energy following poor sleep?
I keep my phone in my room for emergency purposes. I have teenage/young adult child and elderly parents. I have do not disturb on except if it’s my important contacts.
Text 👆💊💊💊🌱
e sleep pattern in our lives. Thanks
Can you please speak to the issue of of sleep dysfunction/apnea CAUSING weight gain. Ive been diagnosed with severe sleep apnea & I’ve put on 30kg over 3-4 years. Despite a careful diet I lack energy to exercise the way I once did. My weight crept up to 60kg when I became VERY serious about the problem, … then 70kg, then 80kg. I eat 1 clean meal x day most days I eat salad & fish I’ve not had fast food in decades. I NEVER drink sugary drinks. I love black chocolate in moderation. I’m embarrassed by my weight & tired of being weight-shamed 🤦♀️
, loud 🔊 music can affect sound sleep 😴.
18 C is very warm for a bedroom. I prefer it to be around 16, or even lower.
Hot flashes: It is not only menopause. When I got into andropause I started having night hot flashes. I have friends and they have the same problems. We do not go to doctors and complain. As such it is not being recognized as a problem.
I handle hot flashes this way: no pajamas, only light T-shirt and only a bed sheet to cover and a low room temperature. Also, a towel over my pillow (for the last 10 years).
Be careful. Leukemia and Lymphoma cause night sweats.
I had towelling flannel, wet & lavender/lemon scented, COLD on ice pack, beside bed to cool head so I could get back to sleep, also Silk filled mattress topper ON TOP OF BLUE COOL Foam mattress Duvet is Silk filled and very lite, have lite fleece for cold nights ...
take testosterone. Easy solution.
A relative of mine has always been a poor sleeper and insomniac they are now in the 90s and Incredibly healthy for somebody of that with no long-term degenerative diseases and also without doing exercise apart from as a part of everyday activity.
Genetically designed for little sleep?
18c for a bedroom is far too warm for me. I don’t sleep well unless it’s about 15/16c. Though I think me being obese might be part of the reason. Starting to lose weight now so we’ll see if that changes.
FOR ME, I SENSE THE COMFORT LEVEL OF MY SLEEP PATTERN Is THAT WHEN AM DRAWN TO THOSE HRS, NUDGED BY MY BODY TO GO TO BED, WHEN MY EYES ARE FEELING TIRED, Is A SIGNAL I TAKE…..THAT I MUST SLEEP OTHERWISE I WILL BE UP , and NOT HAVE A GOOD SLEEP…. OR NOT SLEEP AT ALL, IN SHORT LISTENING TO MY BODY TALKING TO ME TO SLEEP, WORKS. AWARENESS, BE CONSCIOUS of THE SIGNS MY BODY GIVES.
The one who spoke is Dr Will B.
This should be a CEU
Bob Ross puts me to sleep in minutes 👍
So, I am post menopausal, hypothyroid and type 2 diabetic. Thyroid medication I am on is the NP thyroid which actually causes hot flashes, and raises blood sugar. How does a person lower their core temperature with this. I find that it helps me to actually have a heated rice bed buddy that I use to calm me down. I also think some people don't get rid of caffeine out of their liver as easily as others. I have started to limit my coffee to once a day. I find that I am more wakeful at night then during the day. I tend to go to sleep about 1:30 am and wake up about 9:30 a.m. I do also use a CPAP and I am about 75 lbs overweight. Ugh, is there any hope for me to get my sleep fixed? I am trying now to take some tart cherry capsules and parsley capsules to help cleanse the caffeine and make melatonin. I also take .5 mg clonazapam and also take melatonin and Gaba. I tend to get anxious once I crawl into bed. I also use a wind sound machine. I get cozy and try to fall asleep, then I get an itch, or the cat comes on the bed, or I have numbness in my toes, etc. I have stayed awake tossing and turning for an hour or so. My husband cannot tolerate the very low temperature. I do turn down the temp from 73 down to 71.
I HypoThyroid ...lose that weight, get fit, I am 67 now down to middle of my BMi , walk 55 miles with Dog; cycle 20 miles most weeks pedals not elec ; and average 9,000 steps a day/82,000 a week ..Huawei Fit Bit 4 AWESOME DATA 💜 and get sugar out of diet, carbs down to minimum ..hard almost impossible but YOU CAN DO IT 💜👌💜 really mahoosive differences
So still no help for post menopausal women with sleep maintenance insomnia. I had to give up the practise of medicine because I was awake 3hrs in the wee hours (4-5 timrs per week) and worried I couldn't deal safely with unexpected emergencies. On the subject of room temperature, there's an assumption we all live in climate controlled homes.
Can we have the link to the chronotype questionnaire please? Thanks
I found it by typing MEQ into a search engine
I am an interior designer and I make standard for insyalling motion sensor night light in bathroom and bedroom. So not tuen on overhead light to go bathroom!
GREAT
I wake up every night up to a max of 8 to 10 tines
Normal 4 to 5
I was diagnosed with enlarged Prostate, and had blisters onside my bladder from 1999 onwards, I have tried sacral nerve stimulation and other liquid remedies all of wich have not worked. The most recent is lazer treatment which worked or some two months all the time waking up at night with the body wanting to pee. Is there anything that I can do to try and train myself to get a full 8 hrs sleep?
I have the same problem, and if I stop drinking at 7 pm., it does help
Something I would have been interested in hearing more about is how to best recover from sleep disruptions. For example, whether it's better to try to "catch up" on it, or just to try to follow your natural rhythm without making any adjustments.
Try hard to jump back into your routines to optimize your brain's support of sleep. Once you begin to alter your sleep patterns you risk circadian rhythm disorders. For the most part, you cannot repay a huge sleep debt. Take a short and early nap if you like, but as soon as you see your sleep further decline you must eliminate it. If you do shift work or travel frequently, know that the negative effects on sleep will be incredibly difficult to overcome.
I find a 20-30 minute yoga nidra (guided yogic sleep) does the trick, if I've had a bad night. Do it in the afternoon and it enables you to get through the rest of the day.
Research shows that trying to 'catch up' on sleep doesn't really work. Instead, try and aim for consistency when you can (we know this isn't always possible!). If you're interested in learning more about sleep you might be interested in our ZOE Academy articles: joinzoe.com/learn/category/healthy-living/sleep 😴
Long sleeps at the weekend could help improve your cardiovascular health and reduce the risk of heart attack, a study has found. The survey, conducted by Nanjing Medical University researchers in China, analyzed how long participants slept on weekdays and weekends, while gathering information on whether they had heart disease, high blood pressure or diabetes. 3,400 adults in the US aged 20 and older were questioned between 2017 and 2018 in the National Health and Nutrition Examination Survey (NHANES), from which the researchers took their data.Those that slept at least one hour longer on weekends than weekdays had lower cardiovascular disease rates compared to those who didn’t catch up on their sleep. The main diseases included stroke, coronary heart disease and angina, and the reduced risk was most noticeable among those who slept for less than six hours on weekdays and slept for at least two hours extra on the weekend.
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@anne-mariecannon4490
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Long sleeps at the weekend could help improve your cardiovascular health and reduce the risk of heart attack, a study has found. The survey, conducted by Nanjing Medical University researchers in China, analyzed how long participants slept on weekdays and weekends, while gathering information on whether they had heart disease, high blood pressure or diabetes. 3,400 adults in the US aged 20 and older were questioned between 2017 and 2018 in the National Health and Nutrition Examination Survey (NHANES), from which the researchers took their data.Those that slept at least one hour longer on weekends than weekdays had lower cardiovascular disease rates compared to those who didn’t catch up on their sleep. The main diseases included stroke, coronary heart disease and angina, and the reduced risk was most noticeable among those who slept for less than six hours on weekdays and slept for at least two hours extra on the weekend.
Interesting and helpful podcast. I have recently started taking vitamin B12 tablets to aid sleep. It has made a big difference to me and my brother who tried them. Could it be something you could look into?
Wow Vitamin B12! Was it prescribed by your doctor? I may have to try this.
@@nanapoku5259 No somebody recommended it to me.
@@stanban1 Got it! Do you take it everyday, dosage and at what time?
@@nanapoku5259 Mine are high strength so I have half a tablet every other day.
@@stanban1 oh okay, thanks
Bit hard to get temp that low at night in Aus
A lot of good advice, but no idea how someone like me living in the tropics is supposed to have a bedroom at 18 or 19 degrees C. I would in any case be totally unable to sleep at such a low temperature. I would be awake all night shivering
Ironically I fell asleep listening to this and missed all the top tips 😅
As said before, you need to add the question 'how did you sleep ' to the IF study
We are missing adequate Minerals in our daily food intake.
Trace minerals are essential for SOUND HEALTHY SLUMBER .
MINERALS ARE A FOUNDATION, BASIC for HEALTH. WHOLEBODY HEALTH & HEALING, REJUVENATION, RESTORATION OF CHI. 🥰🥰🥰😍😍🥰👍👍👍👍👍👍👍
🌱👆🌱💊💊
What about people who have to work various shifts such as nurses?
Hi. Where can I find the sleeping pattern test?
Type MEQ into google
I suffer from migraine and sometimes get it during the night. If I have a cup of weak coffee in the evening this seems to prevent the migraine. I get migraine at other times of the day so I don’t think it’s hypnic headache. Would welcome your comments
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Are you drinking enough water in the daytime? Most migraines come of being dehydrated.
I can't sleep in the cold..but I noticed that when it was cold ''I was more sleepy. it's hard to cut my mind off I usely go to bed with my phone. haha
I have a chronic insomnia problem that I am not sleep when I go sleep in the bed .
Honestly speaking I am dreams a lot and I don't know if this help me to still be alive at age 67 years old.
@@sadhguru8614what email ?
What do you do if you’ve got a chronic disease and are a an elderly woman, who needs to pee during the night?
What happens if you get enough hours sleep overall but you've had a two hour gap in the middle where you've woken up and can't get back to sleep for that time. Is that still OK?
exactly my problem!
And mine!
Gilligan?
I’ve tried the walk in the forest. I git through it in 30 seconds and still awake.
My woman cave is not solely the kitchen. But I was in dark cozy cold movie theatre and you could hear a man snoring over the surround sound three rows down. I see people bring there pillow and blankets to the movie theatre experience now.
Hindi po ako makatulog ano po dapat gawin