The Ultimate Guide to 10x Better Sleep (tonight)#health#lifestyle
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00:00You will spend nearly one-third of your life in the realm of sleep.
00:05That's around 26 years of your life for the average human.
00:08Yet for most people, sleep is a mystery.
00:10They don't know the first thing about what is actually happening when they sleep.
00:13And it's hard to improve something that you don't fundamentally understand.
00:16A good night's sleep can brighten the world with endless possibilities.
00:20A bad night's sleep can turn simple tasks into overwhelming challenges.
00:23And overall, the better you sleep, the longer you live.
00:26Once you understand the sleep realm, you unlock all the secrets to a better night's
00:30sleep.
00:31You will discover the reasons why you had a good night or bad night's sleep, and how
00:34your sleep can be optimized.
00:36This video was inspired by Matthew Walker's amazing book, Why We Sleep.
00:39We're going to be doing a detailed visual summary, and dive deep into topics like the
00:42sleep cycle, circadian rhythms, plus heaps more.
00:45And make sure to stick around until the end of the video, where I go step-by-step through
00:49how I've personally been using this book, and how you can start applying it to your
00:52own sleep tonight.
01:00Part 1.
01:01What is Sleep?
01:02Sleep is the single most effective thing we can do to reset our brain and body health
01:06each day.
01:07Mother Nature's best effort yet at ContraDeath, Matthew Walker.
01:11Sleep Architecture.
01:12Let's go on a journey through the sleep cycle, and become familiar with the stages
01:16and core components of sleep.
01:21Every night when you close your eyes and gently drift away from the land of wakefulness and
01:25into sleep, you go on a magical journey.
01:27Our journey begins at the gateway to slumber, otherwise known as stage 1, the lightest stage
01:32of sleep.
01:33Stage 1 occurs right after you fall asleep, and you will usually spend less than 10 minutes
01:37here.
01:38You are dipping your toes into the void of sleep.
01:40When you're here, you are in a very light sleep from which you can be awakened easily.
01:43Here you experience the gentle transition from the world of wakefulness into the realm
01:47of sleep.
01:48As we dive deeper, we reach stage 2, the fortress of silence.
01:52Your body enters a more subdued state, your temperature drops, your muscles become more
01:56relaxed, and your breathing and heart rate slow down.
01:59At the same time, your brainwaves show a new pattern, and your eye movement stops.
02:03When you're here in stage 2, on the whole, brain activity slows, but there are short
02:07bursts of activity.
02:09Here the brain produces sleep spindles and K-complexes.
02:12These phenomena, like magic spells, not only help to decrease sensory inputs, protecting
02:16your sleep, but also aid in memory consolidation and information processing.
02:21Someone with a higher frequency of sleep spindles will be more resilient to outside noises and
02:26being awakened easily.
02:28You then travel even deeper, where you reach the mysterious realms of stage 3 and stage
02:324, the deepest stages of sleep.
02:34This is the land of restoration.
02:36Your brainwaves become even slower, your body tissues heal, your immune system restores,
02:40energies are replenished, and growth hormones are released.
02:43This is where your body heals and grows.
02:46If I were to wake you up right now, you would feel disorientated and groggy.
02:50If you don't spend enough time here in this stage, you will feel physically tired, your
02:54immune system will become weakened, and your cognitive function will decrease.
02:58Finally, you travel up out of the deep depths of stage 3 and 4, pass again through the land
03:03of stage 2, and arrive at the most magical part of your journey.
03:06The theatre of dreams, rapid eye movement sleep, or REM sleep, where your dreams come
03:11alive.
03:12Here in REM, our brain activity is bustling with activity, creating the fantastical stories
03:17that you experience as dreams.
03:19Although dreams may occur in any sleep stage, this is where your dreams most frequently
03:23occur.
03:24The dreams in this stage are vivid and often bizarre.
03:27Your eyes are moving randomly and rapidly, your brainwaves become similar to those of
03:31when you're awake, and the muscles in your body become paralyzed, which keeps you safe
03:35and prevents you from acting out your dream in your sleep.
03:39Scientists believe REM sleep is vital for memory consolidation, learning, mood regulation,
03:43and creativity.
03:45This is the end of the cycle, and just like that a new cycle begins, taking you on a magical
03:49journey again and again.
03:51The cycle repeats itself around every 90 minutes, until the morning light calls you back.
03:56If we look at 5 sleep cycles over 8 hours, it is important to notice the peculiar dynamic
04:01that occurs.
04:02The balance between deep sleep and REM sleep shifts over the course of the night.
04:06With each sleep cycle, deep sleep decreases and REM sleep increases.
04:11Most of your REM sleep will occur in the last few hours before you wake up.
04:15It is important to understand this dynamic because even a seemingly small reduction,
04:19say from 8 hours down to 6, could actually deprive you of up to 70% of your REM sleep.
04:24If you aren't spending enough time here in REM sleep, you can expect decreased concentration,
04:29irritability, mood swings, increased stress levels, reduced creativity, and reduced problem
04:34solving ability.
04:36And that is the magical journey of a sleep cycle.
04:38Sleep isn't just a retreat from our busy lives, but a vital journey our body undertakes to
04:43keep us healthy, sharp, and ready for each new day.
04:48So tonight, as you close your eyes, remember the incredible adventure that awaits.
04:54Rhythm.
04:55Two principal factors regulate your wakefulness and your need for sleep.
04:59Your internal circadian rhythm, also known as your body's 24-hour clock, and a chemical
05:03known as adenosine.
05:05The circadian rhythm dictates rhythmic patterns including moods, eating and drinking preferences,
05:10core body temperature, and hormone release, among other things.
05:13It even impacts processes like athletic performance and the timing of births and deaths.
05:17This internal clock operates in an approximately 24-hour cycle and communicates this daily
05:22circadian rhythm signal to every region of the brain and every organ in the body.
05:26It is produced by the subrachiasmatic nucleus in the brain, which uses light levels to calibrate
05:31your body clock.
05:33Studies have shown that every animal species, including humans, possess an endogenous circadian
05:37rhythm.
05:38This innate rhythm may be slightly longer or shorter than 24 hours, depending on the
05:42species.
05:43For example, humans' internal clock averages at about 24 hours and 15 minutes.
05:48However, the most reliable external cue, daylight, helps to reset our internal timepiece back
05:53to exactly 24 hours daily.
05:55This internal rhythm is controlled by melatonin.
05:58Melatonin is a hormone produced in your brain that regulates sleep and wakefulness.
06:02Its release into the bloodstream typically begins at dusk, signaling to your body to
06:06prepare for sleep.
06:07This release is gradually reduced throughout the night, until the dawn sunlight cues your
06:11brain to halt the release.
06:13While daylight is the most dependable resetting signal for our biological clock, other recurring
06:17signals such as temperature changes and social interactions can also serve this purpose.
06:22Genetics, your rhythm is not the same as mine.
06:25Our individual circadian rhythm differs due to our genetic makeup.
06:29Some people referred to as morning larks feel most energized in the morning, while others,
06:33the night owls, function best at night.
06:35The societal preference for daytime work often leads to misunderstandings about night owls,
06:39who may be misjudged as lazy.
06:41They often have to compensate for their unproductive workday by burning the midnight oil.
06:46Adenosine Adenosine is the second key factor in sleep
06:49regulation.
06:50It progressively accumulates while you're awake, resulting in sleep pressure after being
06:54awake for 12-18 hours.
06:56This pressure decreases as you sleep and is generally fully purged after 8 hours of sleep.
07:01The consumption of caffeine can mitigate the effects of adenosine, but it does not prevent
07:05the chemical's buildup.
07:06This can lead to a dependency cycle, as you may feel worse once the effect of caffeine
07:11wears off.
07:12Moreover, consuming caffeine in the evening can disrupt your sleep, as 50% of it remains
07:16in your system 5-7 hours later.
07:19Both the circadian rhythm and adenosine work independently, powering your wake drive and
07:23sleep drive respectively.
07:25Throughout the day, adenosine levels increase, and as you sleep, adenosine levels decrease.
07:30Their combined effects make you feel wide awake at noon after a good night's sleep,
07:34as there's only a minor gap between the two drives.
07:36Conversely, a large gap between the two drives at 11pm makes you feel the urge to sleep.
07:41The larger this gap becomes between the two drives, the more sleep pressure you will feel.
07:46Ultimately, understanding your sleep-wake cycle is paramount to maximizing your productivity
07:50and maintaining your health.
07:52Factors such as light exposure, caffeine intake, and awareness of your individual rhythm
07:56can significantly affect your sleep quality and overall well-being.
08:03Architecture of the Brain for Sleep
08:04Let's briefly take a look at seven parts of the brain that are related to sleep.
08:09The Suprachiasmatic Nucleus, SCN
08:12Located in the hypothalamus, the SCN controls the circadian rhythm, which we looked at earlier.
08:17It regulates the sleep-wake cycle by signaling other parts of the brain to release hormones,
08:22lower body temperature, and perform other functions that can make a person feel sleepy
08:26or awake.
08:28Pineal Gland
08:29The pineal gland, located deep in the center of the brain, produces the hormone melatonin
08:32when it's dark to help promote sleep.
08:36Thalamus
08:37Think of your thalamus as the gatekeeper between wakefulness and sleep.
08:40During most stages of sleep, the thalamus becomes quiet, letting you tune out the external
08:44world.
08:45But during REM sleep, the thalamus is active, sending cortex images, sounds, and other sensations
08:50that fill our dreams.
08:52Hypothalamus
08:53The hypothalamus contains neurons that control sleep and arousal, and is an important part
08:57of the brain for sleep regulation.
09:00Pons
09:01Located in the brainstem, the pons contains neural pathways that connect the brain and
09:05the spinal cord.
09:06It has a significant role in generating REM sleep, and is involved in the regulation of
09:10breathing, hearing, and taste.
09:13Medulla
09:14The medulla, also part of the brainstem, helps control autonomic functions like heart rate
09:18and blood pressure, which are essential for maintaining a state conducive to sleep.
09:23Basal Forebrain
09:24The basal forebrain promotes sleep and wakefulness.
09:26The release of adenosine by cells in the basal forebrain supports your sleep drive.
09:32Part 2.
09:33Why Should You Sleep?
09:34Sleep is the chief nourisher in life's feast.
09:37Shakespeare
09:38The Benefits of Sleep
09:40Sleep has proven itself time and time again as a memory aid, both before learning, to
09:44prepare your brain for initially making new memories, and after learning, to cement those
09:48memories and prevent forgetting.
09:50Matthew Walker
09:52Memory Consolidation
09:54Sleep plays an invaluable role in the consolidation of memory.
09:57Prior to learning, it refreshes our ability to form new memories, and post-learning, it
10:01solidifies these memories, reducing the likelihood of forgetting.
10:05At its core, sleep functions as a memory aid that operates on a daily cycle.
10:09When it comes to memory and sleep within your brain, you can think of your hippocampus like
10:12a thumb drive with limited storage, and your cortex as your main hard drive.
10:17During the non-rapid eye movement NREM sleep stage, short-term memories stored in the hippocampus
10:22— unlimited capacity brain region — are shifted to the cortex, a larger capacity long-term
10:27memory store.
10:28This transfer process serves dual purposes, freeing up space for new information absorption
10:33and preserving valuable information for long-term use.
10:37Motor Task Proficiency
10:39The unique ability of sleep to consolidate and strengthen different types of memories
10:43extends to the domain of motor tasks, commonly known as muscle memory.
10:47The term is slightly misleading as the memory resides in your brain and not in your muscles.
10:51In instances where a motor task proves challenging, such as executing a complex piano sequence,
10:56sleep aids the brain in practicing the skill and smoothing out the wrinkles.
11:00Therefore, waking up without sufficient sleep could lead to losing valuable sleep hours
11:04that contribute to the consolidation of these motor memories.
11:08Creativity
11:09Furthermore, sleep nurtures creativity by associating disparate memories, experiences,
11:13and skills, thus enabling the birth of fresh ideas and insights.
11:17This creative enhancement is particularly linked to the rapid eye movement NREM sleep
11:21stage.
11:22NREM sleep, often associated with dreaming, functions as the informational alchemist,
11:26merging diverse knowledge stores and facilitating innovative problem-solving abilities.
11:31NREM sleep's influence extends to some of the most transformative thinking in human
11:35history.
11:37Sleep Deprivation vs. the Brain
11:39In terms of cognitive performance, lack of sleep notably impairs focus and concentration.
11:44After 19 hours of wakefulness, an individual can exhibit cognitive function equivalent
11:48to a legally intoxicated person.
11:51While power naps can provide temporary relief from fatigue, they cannot substitute regular
11:55sleep.
11:56In a state of exhaustion, individuals might experience micro-sleep episodes—momentary
11:59periods of unconsciousness lasting 1–2 seconds, potentially leading to fatal outcomes in risky
12:04situations such as driving.
12:06Astonishingly, fatigue-related errors cause more traffic incidents in the U.S. than those
12:10from alcohol and drugs combined.
12:12Moreover, despite compensatory mechanisms our brain activates during sleep deprivation,
12:17we fail to accurately perceive the extent of our sleep deficiency.
12:22Emotion Regulation is another facet severely impacted by sleep deprivation.
12:26It heightens activity in the amygdala, the brain's emotional center, overpowering the
12:30logical prefrontal cortex.
12:32This imbalance results in alternating extreme moods, including negative ones associated
12:37with aggression and bullying, and positive ones that can lead to risky behavior and addiction.
12:41The detrimental effects of sleep deprivation also extends to memory consolidation, as the
12:46hippocampus, which is crucial for memory formation, appears to shut down without sufficient sleep.
12:52Long-term sleep deprivation can inflict lasting damage to our DNA and learning-associated
12:56genes, disrupting our capacity to learn and retain new information.
13:01Sleep deprivation is a formidable disruptor of brain function, affecting every facet of
13:05human life.
13:06Not only does it deteriorate cognitive abilities and emotional stability, but it also contributes
13:11to long-term brain health issues, including Alzheimer's disease.
13:14Sleep Deprivation vs. The Body
13:33Here are 5 effects sleep deprivation can have on the body.
13:36Cardiovascular Health Research shows that unhealthy sleep leads
13:39to an unhealthy heart.
13:41The risk of developing and or dying from coronary heart disease rises by 45% with progressively
13:46shorter sleep.
13:47For adults aged 45 and above, sleeping fewer than 6 hours a night leads to a 200% increased
13:52likelihood of suffering a heart attack or stroke.
13:55This unhealthy sleep often results from an overreactive sympathetic nervous system that
13:59triggers a stressful fight-or-flight state, leading to increased heart rates, blood pressure,
14:04and cortisol levels.
14:05This is in contrast with the deep relaxation of the body during NREM sleep, which is characterized
14:10by a drop in heart rate and blood pressure.
14:13Metabolism Sleep deprivation also detrimentally affects
14:16metabolism, significantly contributing to weight gain and increasing the risk of type
14:202 diabetes.
14:21With sleep loss, your appetite increases due to changes in hunger and satiety hormones,
14:26leading to overeating and weight gain.
14:28Furthermore, a lack of sleep can make your body less able to manage calorie intake effectively.
14:32This inefficiency extends to how the body processes blood sugar, with insulin reception
14:36compromised after just a week of 4-5 hours of sleep per night.
14:40The ramifications of sleep loss also extend to the reproductive system.
14:44Men face a significant reduction in testosterone levels equivalent to aging 10-15 years with
14:49sleep deprivation.
14:50Similarly, sleep-deprived women face fertility issues including a 20% reduction in follicular
14:56releasing hormone necessary for conception and are at an increased risk of miscarriages.
15:02The immune system The immune system, too, relies heavily on
15:05insufficient sleep.
15:06Lack of sleep can suppress the immune response, reducing the number of natural killer cells
15:10that form the body's first line of defense against infections.
15:14Even minor sleep loss can impair immune function, whereas chronic sleep deprivation can result
15:19in a 40% increased risk of developing cancer compared to those who get 7 hours or more
15:23of sleep a night.
15:24Finally, sleep deprivation can attack the very structure of your genetic material.
15:28Thousands of genes within the brain rely on consistent, adequate sleep for stable regulation.
15:33Constant sleep can alter the activity of 711 genes, increasing those linked to chronic
15:38inflammation, cellular stress, and cardiovascular disease, while decreasing those that are promoting
15:43stable metabolism and optimal immune responses.
15:46Sleep deprivation is a serious issue that damages every aspect of our physiology, contributing
15:51to a host of diseases and shortening lifespans.
15:55The shorter you sleep, the shorter your life.
15:57– Matthew Walker
15:58Part 3.
16:00The Science of Dreams
16:03Your Brain on Dreams
16:05A primary stage of sleep associated with vivid dreaming is rapid eye movement, REM sleep.
16:10In this state, brain activity is high and bears a resemblance to being awake.
16:14Interestingly, specific parts of the brain, such as the visuospatial regions, motor cortex,
16:18hippocampus, and deep emotional centers, are 30% more active during REM sleep than when
16:24we're awake.
16:25On the contrary, regions responsible for rational thought and logical decision-making, notably
16:29areas of the prefrontal cortex, deactivate, contributing to the often-bizarre emotionally-charged
16:34dreams that we experience.
16:37Dreams Emotions and Therapy
16:39Dreams may not be a simple replay of our waking lives, but they seem to reflect our emotional
16:44concerns.
16:45One fascinating theory suggests that REM sleep dreaming offers a form of overnight therapy,
16:50essentially transforming painful or traumatic emotional episodes from the day into a less
16:54emotionally-charged memory.
16:56During REM sleep, noradrenaline, a stress-related chemical, is entirely absent from the brain,
17:02offering an anxiety-free environment to process these memories.
17:06Dreams and Facial Expressions
17:08Apart from helping process and diffuse emotional experiences, dreams also play a vital role
17:12in decoding social cues.
17:15The ability to accurately read facial expressions, which is a crucial social skill, is notably
17:19influenced by REM sleep.
17:21REM sleep readjusts the brain's emotional calibration, maintaining the precision required
17:25to decode others' emotions based on their facial expressions accurately.
17:29Deprivation of REM sleep results in a decreased ability to correctly interpret facial expressions,
17:34skewing them as hostile or aggressive.
17:38Matthew Walker in the book suggests we have a long way to go in fully understanding dreams.
17:42Current research points towards their multifunctional role, including memory consolidation, emotional
17:46regulation, and fostering creativity.
17:49As we continue exploring the world of dreams with modern neuroscience, he anticipates uncovering
17:54even more about their function and significance.
17:59Sleep Disorders
18:00Somnambulism, more commonly known as sleepwalking, is a sleep disorder marked by unconscious
18:05movement during sleep.
18:07These activities, which can include routines as mundane as brushing teeth or drinking water,
18:11occur predominantly during the lighter stages of NREM sleep.
18:14Although it is more prevalent among children, most individuals outgrow this condition by
18:18their teenage years.
18:21Insomnia is another sleep disorder characterized by significant difficulties in both falling
18:25and staying asleep.
18:27Even when they reserve an ample 7-9 hours of sleep, insomniacs struggle with sleep.
18:32Emotional distress and other overreactive sympathetic nervous system activities typically
18:36trigger insomnia.
18:37This sleep disorder disrupts the sleep cycle, resulting in less profound deep NREM brainwaves
18:42and fragmented REM sleep.
18:45Cataplexy is a neurological disorder which hampers the control of sleep and wakefulness,
18:50characterized by extreme daytime sleepiness, sleep paralysis, and cataplexy, which is a
18:54sudden loss of muscle control.
18:56The loss of brain cells which are responsible for producing orexin, which is a chemical
19:00that signals wakefulness, is commonly observed in narcoleptic patients, causing them to constantly
19:05hover between sleep and wakefulness.
19:08Fatal familial insomnia is a rare genetic degenerative brain disorder.
19:12Those with this condition gradually lose their ability to sleep, which leads to significant
19:16physical and mental deterioration, and typically results in death within 10 months.
19:22The effects of extreme sleep deprivation Experiments conducted on rats and dogs that
19:27showed the extreme ramifications of sleep deprivation revealed septicemia as the final
19:32fatal consequence.
19:33These bacteria-induced systemic infections were made possible by the weakened immune
19:37system due to sleep deprivation.
19:40The same studies demonstrated that sleep-deprived subjects lost body mass, couldn't maintain
19:44their body temperature, and suffered extensive internal damage.
19:48Okay, let's go through step-by-step some practical ways that you can start using the information
19:54from this book to begin improving your sleep hopefully as soon as tonight.
19:59Obviously, if you are suffering from some form of sleep disorder, you should definitely
20:04seek the advice of a trained professional.
20:07I'm in no way a doctor.
20:08This is not in any way medical advice, just giving my own personal learnings and implementations
20:13from this book.
20:15So let's jump into it.
20:16So in my opinion, sleep optimization can be divided down into five main categories.
20:22My goal over the next 10 minutes or so is to help give you a framework within which
20:26you can work to optimize your sleep over the coming days, weeks, and years.
20:33So let's start with number one, and that would be diet and substances.
20:38So when it comes to food and beverages, you should avoid large meals and fluids at least
20:42a few hours before sleep.
20:45And that's mainly due to two reasons, which are indigestion and metabolism.
20:49Personally, I like to think of these systems within my body, the digestive system and metabolism,
20:57like factories.
20:58So ideally a few hours before bed, you want to make sure that these factories are beginning
21:04to wind down and are completely shut down by the time you wish to sleep.
21:08If you eat a large meal right before bed, it's like asking these factories to continue
21:12working on into the night at full capacity.
21:16This keeps the body active when it should be slowing down.
21:19And not only that, digesting food ideally should be done in an upright position to help
21:26with digestion.
21:28Laying down after food makes that digestive process more difficult, and that's what leads
21:33to discomfort and potential sleep disruptions.
21:38During sleep, you want to allow your body to be completely focused on relaxing and recovering,
21:43and not to be actively working on tasks such as digestion and metabolism.
21:49Next would be drinking.
21:50So drinking a lot of fluids before bed also disrupts sleep because of the need for frequent
21:55urination during the night.
21:57For myself personally, I've recorded much better nights of sleep since limiting fluids
22:02to 2-3 hours before sleeping.
22:05So that might be something that you would like to experiment with.
22:09Moving on to substances, there are two common stimulants which interfere with sleep, and
22:15those would be caffeine and nicotine.
22:17If you're a fellow coffee drinker like myself, it's definitely good to be aware of its effects
22:23on sleep.
22:24So I believe the half-life of coffee is around 4 hours, 4-6 hours depending on your genetics.
22:30So if you want to improve sleep, you should be avoiding caffeine at least 8 hours before
22:35the time that you intend to sleep, and maybe even longer than that if you want to be extra
22:41cautious.
22:42For myself, I try to only consume caffeine before 11am, giving myself a large enough
22:48window for the caffeine to be completely purged from my body before I intend to sleep.
22:54To go a little deeper on what actually causes that interference, if you recall earlier in
22:58the video on the topic of adenosine, caffeine will bind to the adenosine receptors within
23:03your brain.
23:04So whilst adenosine is trying to promote sleepiness and relaxation and get you ready for sleep,
23:10caffeine is blocking that signal.
23:12The other main substance that the book explores is nicotine.
23:16So I'm not personally a smoker, so this one doesn't affect me, but just like caffeine,
23:22nicotine is also a stimulant and it has been shown to cause smokers to only get light sleep.
23:28They tend to remain in the lighter stages of sleep and they get less deep and REM sleep.
23:33So if you are a smoker, you should understand that you are sacrificing the quality of your
23:38sleep.
23:40The third common substance is alcohol.
23:43So alcohol is a two-edged sword and full of myths when it comes to sleep.
23:48It is a sedative, so the name would suggest that it's effective at promoting sleep.
23:54However, even if it is able to help you fall asleep quicker, ultimately alcohol is disrupting
24:02your sleep cycle.
24:04It reduces the amount of deep and restorative sleep that you will get and it also prevents
24:10you from entering the REM stage of sleep.
24:13In fact, it states in the book that alcohol is one of the most powerful suppressors of
24:18REM sleep that scientists are aware of.
24:21So if you want a surefire way to crush your REM sleep, drink alcohol before sleeping.
24:28The book also discusses the profound effect that alcohol has on newborn babies and mothers
24:34that are heavy drinkers.
24:36Because alcohol can readily pass the placental barrier between the mother and the fetus,
24:42alcohol significantly disrupts not only the REM sleep of the mother, but also of the newborn.
24:48And scientists found that the infants of heavy drinking mothers showed a 200% reduction in
24:56the vibrant electrical activity that you would normally see as a characteristic of healthy
25:02REM sleep.
25:04This reduction in that electrical activity within REM can increase the likelihood of
25:09neurological illnesses such as autism, for instance.
25:15From monitoring my own sleep and my own anecdotal evidence, I have noticed this REM reduction
25:22alcohol phenomenon to be very true.
25:24I'll try to put up here two screenshots side by side.
25:28On the left is a typical night's sleep and on the right is after only three or four glasses
25:33of red wine.
25:35So you can really see the difference there in the patterns.
25:38So yeah, just to put that into perspective, this is not like a big night on alcohol, getting
25:43drunk or anything like that.
25:44It's just a few glasses of red wine and you can really see there what it has done to my
25:49REM sleep.
25:50And I've noticed this on more than one occasion, having monitored my sleep now for at least
25:55the past two years or so.
25:57So if you are drinking alcohol, it's good to understand that you are sacrificing the
26:01quality of not only your deep sleep, but especially that REM sleep.
26:06It really does crush the REM sleep.
26:09The second way to optimize your sleep is to do with timing.
26:13So you should be trying to go to bed and waking up at the same time.
26:16You want to have a sleep schedule.
26:20So why is this important?
26:22A consistent sleep schedule is essential for maintaining a healthy circadian rhythm.
26:28So if you're going to bed at 10 p.m., then 2 a.m., then 7 p.m., 1 a.m., if your sleep
26:36schedule is all over the place, what you're going to develop is an irregular sleep pattern,
26:43which will confuse your circadian rhythm.
26:45And when that happens, what you're doing is you're disrupting the timely release of sleep-related
26:51hormones such as melatonin.
26:54So by sticking to a consistent sleep schedule, basically what you're doing is you're enhancing
26:59your circadian rhythms efficiency.
27:03And when you do that, that results in being able to get to sleep easier.
27:08You will get more restful nights with less disruptions, and you will have a well-regulated
27:14hormonal cycle, including the timely release of melatonin.
27:20Another component of timing is naps.
27:22So the author suggests not taking naps after 3 p.m., whilst they can be good for making
27:27up for any sleep loss the night before, taking naps too late in the afternoon or early evening
27:33will make it harder to fall asleep that night.
27:37Taking a nap will release some of that sleep pressure by temporarily reducing that build-up
27:42of adenosine.
27:45So a good image to keep in mind is the wake-sleep drive that we saw earlier in the video.
27:51Okay, moving on to the third category to optimize your sleep, and that would be light levels.
27:56So we'll start with morning sunlight.
27:59There are many good reasons to get sunlight in the morning, but in relation to sleep,
28:04sunlight is a key factor in regulating and resetting your circadian rhythm.
28:10So by getting some sunlight early in the day, your body gets a clear signal that it is now
28:15daytime, which will help your body to suppress melatonin production, and will make you in
28:20turn feel more awake.
28:22Conversely, it also helps your body regulate when to start producing and releasing melatonin
28:27later in the day, which will help promote better sleep that night.
28:32The next core component to understand under this category of light is artificial blue
28:36light.
28:37So in our modern technology-driven world, we're constantly being bathed in this artificial
28:43blue light.
28:45We get that from phones, laptops, TVs, and other types of screens.
28:51And basically, this omnipresent blue light, especially after sunset, plays havoc on our
28:57natural sleep cycles.
28:59So we're basically tricking our circadian rhythm into thinking that it is daytime and
29:03to remain awake and alert.
29:07When the circadian rhythm is receiving signals, it processes as, hey, this is still daytime,
29:14it will halt the release of melatonin.
29:17And most people think artificial blue light is just mimicking real sunlight, but actually
29:22it is worse for your sleep.
29:26If we look at sunlight, it has a much broader, more natural light spectrum, whereas the blue
29:31light that we receive from LED screens, phones, TVs, etc. is concentrated into a sharp, narrow
29:39frequency of the light spectrum.
29:43And this is not a natural balance.
29:45It's like a sharp peak of blue light.
29:49And when you match that sharp peak of blue light with the close proximity of how most
29:54people use their phone, which is fairly close to their eyes, this is what really disrupts
30:00sleep.
30:01The good news is that there are ways that we can limit this sharp peak of blue light
30:05after sunset.
30:06The first would be to always set up and use the apps or software on your devices.
30:12Most devices nowadays come with some kind of feature like this, whether it's night shift
30:16mode or eye comfort mode.
30:18I've set up all my devices to be in sync with sunset to sunrise.
30:25If you want to go even further at completely blocking out this blue light, you may want
30:29to look into blue light blocking glasses.
30:32Personally, I use a brand of glasses called True Dark Glasses.
30:36Now, these are probably the most overkill option you can find.
30:40I have the classic version.
30:44The upside is they completely wipe out this blue light.
30:47So they definitely do as is intended.
30:50The downside is that they remain true to their name, True Dark, so much so that they do take
30:57a while to get used to wearing.
30:59So it can become a bit of a challenge, at least initially, you know, just navigating
31:04around the house when essentially all you have is this kind of Arnold Schwarzenegger
31:09Terminator vision with what feels like maybe a 50% reduction in the brightness levels around
31:15you.
31:17But they definitely do work.
31:20And obviously there's other options that are not as intense as these particular glasses
31:25that I use.
31:27So yeah, a good rule of thumb is for better sleep hygiene, it's good to avoid or at least
31:31minimize as much as is possible.
31:33This artificial blue light after sunset.
31:36The fourth category for optimizing your sleep is environment.
31:40So ideally, your bedroom should only be used for sleeping and one other nocturnal activity.
31:48So it has to feel like a sanctuary.
31:51And that environment's only goal is to help you sleep better.
31:55This environment shouldn't be used for working, eating, watching TV, scrolling social media,
32:01etc.
32:02Only for sleep.
32:03The reason for this is rooted in how our brains form associations between environments and
32:08behaviors.
32:10When you consistently use your bedroom for these specific activities, your brain begins
32:15to make a strong connection.
32:17And it's like creating a mental shortcut within your brain.
32:21It's like you want entering your office to trigger a subconscious response that prepares
32:25you to focus and get work done.
32:29And just the same, you want entering your bedroom to trigger this, you know, subconscious
32:33response that prepares you for sleep.
32:37Another component within your environment is darkness.
32:40You want your room to be as dark as possible for optimal sleep.
32:44Whether that means getting sun blocking curtains or blackout shades, these can really be a
32:48game changer, especially if you live in a large city with lots of light pollution coming
32:54into your room.
32:56This darkness will help signal to your brain that natural production of melatonin.
33:03If complete darkness can't be achieved through curtains alone, then you may want to consider
33:07something like a sleep mask, which you can wear over your eyes, which will be just as
33:12effective at blocking out that light.
33:16Even small sources of light within your sleep environment from, you know, digital devices
33:21or whatever else.
33:23These can also be disruptive.
33:25So if you can, completely eliminate them from your sleep environment.
33:32Next would be comfort.
33:33Having a comfortable bed and pillow are also important for optimal sleep.
33:38And another little hack that I found recently was using a weighted blanket.
33:43So up until a few months ago, I had never heard of these types of blankets and had never
33:48used one.
33:49And I'm still not really sure on the underlying reason of why weighted blankets promote sleep.
33:55So you would need to look into that yourself.
33:57But for myself, I have noticed I do get to sleep faster and stay asleep longer since
34:01using the blanket.
34:03So they're definitely worth looking into.
34:05They're quite cheap.
34:06I got mine on Amazon and I believe mine is around 20 pounds of weight, if my memory serves
34:13me.
34:14But you can get all different weights.
34:16And I guess it maybe depends on your body weight or whichever weight is most comfortable
34:22for you.
34:23I'll leave a link below to the exact one that I got, which has served me well, but I have
34:27no idea what its quality is like compared to others.
34:30And I'm sure you could find many different options online for your specific weight and
34:34needs, etc.
34:37The last component of a good sleep environment is temperature.
34:41Matthew Walker suggests the optimal temperature conducive to sleep is 18.3 degrees Celsius
34:49or 65 degrees Fahrenheit.
34:52So the closer you can make your environment to that number, the better.
34:56If money is not an issue to investing into your sleep, you can also look into optimizing
35:00your sleep with a temperature controlled mattress, which uses technology to cater the temperature
35:06to your personal comfort needs throughout the night and can help promote more restful
35:11nights of sleep.
35:13I haven't yet bought any such type of mattress, but this is a future indulgence that is on
35:21the wish list.
35:23Before we go into the last category, if you have found this video helpful in any way so
35:27far, please consider sharing it with someone that might benefit from this information or
35:31someone that you know that maybe isn't getting the best sleep.
35:34These videos take hundreds of hours to make and it only takes 10 seconds to share.
35:39So that would be greatly appreciated.
35:42Okay, so the final category for sleep optimization is you.
35:46And the first would be exercise.
35:48So getting at least 30 minutes of exercise on most days will help improve sleep.
35:54But do try to avoid any exercise two to three hours before you intend to sleep.
36:00Exercise helps to reduce stress and stress has been shown to interfere with sleep.
36:05Second would be having some kind of pre-sleep ritual that helps you to relax before bed.
36:12Maybe that is reading for 30 minutes or taking a hot bath or shower before bed.
36:17When you get out of the bath or shower, the drop in your body's temperature helps to signal
36:22to the body that it is now time for sleep.
36:25Anything within your pre-sleep ritual that doesn't require a screen, electronics or more
36:29blue light is always preferable.
36:32Matthew Walker always suggests that if you find yourself in bed tossing and turning trying
36:37to sleep, you should get up and do something relaxing until you feel that onset of sleep
36:43pressure.
36:45Trying to force yourself to sleep is often more detrimental to your sleep than just getting
36:50up for, you know, 20 minutes or so and doing something relaxing.
36:55Lastly would be to monitor.
36:57So you can't change what you can't see.
37:00So it's always advantageous to have some kind of sleep monitor so you can track your sleep
37:05and adjust as needed.
37:07I personally use a device called the Fitbit Charge 5, which has been very reliable thus
37:13far.
37:14I have heard it isn't as accurate as some of the other sleep monitors on the market
37:19like the Wootband or the Apple Watch, for example.
37:26And there's also another device which I've heard great things about, which is called
37:30an Aura Ring.
37:31And instead of being like a watch that you wear, it's actually just a ring you wear on
37:35your finger to bed.
37:38So we've looked at many different recommendations and ideas related to sleep throughout this
37:41video.
37:42The sleep cycle, the wake-sleep drive, the benefits of sleep, sleep-related hormones
37:47such as melatonin, five areas you can optimize for sleep, and a heap more.
37:52So if you can find a way to incorporate as many of those suggestions as possible, you
37:57should be well on your way to better nights of sleep.
38:00If you have any other suggestions for better sleep that I've missed in this video, be sure
38:05to leave a comment below.
38:06I'm always looking for ways to optimize sleep, so I will keep an eye out for any suggestions
38:11in the comments.
38:12I hope this video was in some way helpful to you, and good luck in your sleep optimization
38:17journey.
38:18Take care.
38:19Bye.