Surgeon Sleep Secrets - The Art & Science of Sleep
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- Опубліковано 9 чер 2024
- Surgeons are forced to optimize their sleep to the highest degree due to the nature of their work (of chronic sleep deprivation). These are the steps to get better at sleep, wake up early, not feel miserable, and have a healthier relationship with sleep.
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TIME STAMPS:
01:42 - The Chronotype - Fact or Fiction?
03:33 - The Four Pillars of Sleep
04:53 - 5 Steps to Sleep Serenity
05:00 - Step 1. Laying the Foundation
06:21 - Step 2. Bedroom Optimization
07:54 - Step 3. Pre-Bedtime Routine
10:40 - Step 4. Wake Up Routine
11:26 - Step 5. Daily Habits to Improve Sleep (Alcohol, THC, CBD, Caffeine)
LINKS FROM VIDEO:
-Why We Sleep Book: geni.us/whywesleepthebook
-Philips Hue Starter Kit: geni.us/M5VKPZp (one of my favorite tech gadgets)
-Philips Wake Up Light: geni.us/wKq7 (great if you just want wake up light without the added features of the Hue smart lighting system)
-Black Out Curtains: geni.us/vlFo (These are the ones that I used. They also are thermally insulated to keep make sure your room doesn't get too cold at night)
-Sleep mask with eye contour: geni.us/6Hriy
-Ear plugs for sleep: geni.us/JB1Wdck
-Sound machine: geni.us/VvTifbM (includes white noise and other sounds to help you sleep)
-Blue light blocking goggles: geni.us/IJBW1Xn (decreases the harm done by computer screens late at night)
-Peter Attia The Drive podcast: peterattiamd.com/podcast/
-How to Wake Up Early & Not Feel Miserable: • How to Wake Up Early -...
#medicalschool #sleep #lifehack
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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).
Any other sleep tricks that weren't included in this video? Let us know with a comment below.
Also, if you want more insights about sleep and other life optimization, check out my weekly newsletter here: medschoolinsiders.com/newsletter
Med School Insiders Do you have a wife?
I sometimes struggle with meditation before going to bed, I find it hard to concentrate enough to clear my mind from racing thoughts when I’m really tired from a long day.
Instead, I listen to guided hypnosis videos. They are wonderful for falling asleep really fast and for going back to sleep when you wake up in the middle of the night.
You turn on the “Do Not Disturb” option, yet I thought you get on demand calls for your job during the night on some days.
What does it mean that I'm the opposite on the temperature thing? Cold keeps me awake shivering. I sleep in layers of sweatshirts and sweatpants, I have an electric blanket turned all the way up, and I have to use a space heater to get my bed area at least 85 degrees; if it's below 85 I wake up with chattering teeth. In the summertime when it's warm all the time, I'm sleepy all the time. I had a work study job back in undergrad, working the front desk of the residence hall. There was a heater beside the desk, and I was nodding off throughout my shift. If I went across the room to the sofa instead, I was fine because it was cold over there.
@Persona non grata evidence please?
When he said “you’re not too busy, you’re just inefficient with your time” I felt personally attacked
Me too
Personally attacked?? Omg so sensetive XD
Maybe you ARE just inefficient with your time Most humans ARE!
@@Crawford18ful Doesn't know how to spell? OMG so dumb XD
Same lol
The fact that we as students don't get enough sleep because we aren't efficient enough and not because we don't have enough time is a tough pill to swallow - but it's so true!
Yeah.
Not all of the time. If you have 5 exams in one week, not much you can do there. Or aren't naturally smarter like this guy you'll have to study a lot more for the same result. It true up until a point, but at the same time no college student is taught how to manage time efficiently so there's probably a lot to improve upon for the average person.
Ryan Swaggert “naturally smarter”. You would only really know if “natural intelligence” was holding you back once you were fully optimized. And I have never heard anyone who is fully optimized with habits amd behaviors use this language.
@Swaggery all college people carnt understand or say wot a women is, so time an sleep is not in there weak woke mind's
This guy is so productive it’s kind of scary
😂 😂
Same 24 hrs you have.
I watch his videos as I actively procrastinate 🤣🤣
I agree
I'm watching this video about sleep instead of sleeping
😬Me too!
J3samsung
Same
Wouldn't it be better to call these "the four pillows of sleep"?
But...that would hurt the neck
He's too efficient to make jokes xd
that would be orthopnea ;)
1. Don’t eat three hours before bed.
(Big one for me, to be honest - was this mentioned?)
2. Establish a regular bedtime and stick to it, even on weekends.
3. Have a pre-bed routine: Put on special blue-light-blocking glasses, take a warm shower, read for twenty minutes (consider meditating based on what Med School Insiders said about it).
4. Stop using devices 2 hours before bed.
5. Activate “Do Not Disturb” automatically on your phone.
6. Charge your phone as far away from you as possible so you're not tempted to check it.
7. Avoid taking naps.
8. Don’t drink any coffee or caffeine eight hours before sleeping.
Did I miss any?
I never knew sleeping was so competitive. Gotta learn those Pro sleeping techniques™ 😂 thanks for the tips Dr
😂
QQAQE keep it up, and they gonna make it to the Olympics
MSI/Dr. J has convinced me of some important things over the past two years 1) be efficient with your time to open up other opportunities 2) how to use ANKI (which will in turn make you more efficient and save time) 3) Sleep is absolutely important and glorifying sleep deprivation is apart of our toxic medical culture. Probably one of the most useful channels I watch on a per second/minute basis.
Thanks for the suppprt
Not everybody uses Anki. If you don't learn well via flashcards, it may not be ideal for you.
Use CUNODE system each 15 min is a CUNODE in Irish . Spend them very frugally and do a count Check if each CUNODE gave good value You will be happy and productive TRY
169 likes lmao
In the battle of study and sleep internet always wins 😂
FACTS😥😥
@@zuizara9413
Chill dude
Have time for both
DEFEAT internet
Here we are 😅
sleep was one of my priorities in med school
If I don’t sleep well ,I would have headache and troubles with concentration for the rest of the day .
Thanks for your video
I'm at my last highschool year and I'm suffering from being overloaded, but fortunately I'd discovered your channel, and literally it is one of the very rare things in life that could keep me motivated! So I just wanna thank you for every tiny effort you give in order to spread your knowledge and awareness. PRAY FOR ME!
Highschool is so easy stop crying
Not in my country with this huge curriculum 😂
No actally it's not that complicated but it's to competitive.
@@nay.diaries Best advice. Do numbers stay humble. Study hard get the numbers, voulnteer and apply
jfitness it depends, if you are in a lot of AP or dual credit classes then high school is at a college level and it becomes much more difficult then your standard high school experience.
Just entered medical school. What’s sleep btw?
Idk they probably teach it next year
@@ginaforte928 i don't think it's in the syllabus
Idk, but it doesn't apply anymore once you enter university
Or the military. Sleep has no means. You got Sarge up your but or some other NCO trying to mess with you. The saying we killed sleep is true in the military
@@addacdd maybe in Basic and AIT, or during field exercises depending on what your job is. However the rest of the time you can get plenty of sleep if you choose to. Even deployed and working 12-14 hours a day, we were able to get sleep. Nothing else to do on the FOB when off duty.
Sleep is so vital to good physical, mental and emotional health.
Everybody should prioritise sleep in 2020.
I also am sleep deprived and I'm emotionally and mentally affected. It increases my depression 😔
I thought I was the only one who loved sleep for the way it feels, but hated it for it's time consumption!!!😩
Can you do a part two on how night/graveyard shifts affect the circadian rhythm and the best way to approach sleep for HCPs or anyone who works night shifts.
graveyard shifts WRECKS the circadian rhythm
I'm in the middle of sleep crisis, and I'm a medschool student who always feels sleepy (unless I get 9-10hours, which is a lot). It's crazy. I'm gonna apply this video strategy, read the book you talked about and hope for the best. Thanks Dr.Jubbal!
Good luck friend
@@MedSchoolInsiders Thanks a lot! Good luck for you as well!
Me too😭😭😭
Exclude hypersomnia or narcolepsy
8 hours of just average, some people are longer or shorter
omg when you said that the dim red lights in the bedroom weren't for a sex dungeon vibe effect, BUT WERE A WELCOME SECONDARY EFFECT i laughed so harddddd
😂 😂 😂
I’ve always needed lots of sleep to function. In hs I neglected sleep and as a result I was sick and in a brain fog all the time. However in college I made sure I made sleep my number one priority (really). It wasn’t until I changed my diet to low carb and higher protein intake that I could comfortably live on 6-7 hours of sleep instead of 9 hours.
Now as a med student my body is healthier than it has ever been even though I’m working harder/longer than ever. Diet->sleep->exercise
Just by changing your diet ?
A great and much needed video! Thanks so much Dr. Jubbal!
This was so interesting! Absolutely loved this video!
Thank you so much for addressing this topic!!
Great video dr J ....in explaining the ritual of beating insomnia. Saved as one of my favs❤️
My sleep routine is such a chaotic spiral that I don't feel at all I can fix it. Night owl with onset insomnia that has a compulsive need to re-think all his entire day when trying to sleep and, if all the day all I ever did was studying, I start to fantasies about complex things. Hell, that 2-4 hours before falling sleep are as productive as the day itself. On the other hand, when I, by a miracle, manage to become an early riser it's all smooth: at then, I fall sleep almost in 15 minutes. But it is so incredibly hard to archive this. And the moment that "ten" becomes 1 am, it's all over. I don't know why, but from 1 am I got a second wind and it's all downhill from there, falling sleep only from 4 am to 7am.
7:10 that graph shows 65 fahrenheit at 13-14 celsius. that is wrong. 65 fahrenheit is 18.3 celsius
Love the program!!
One of the best vids this guy has ever posted.
Btw anyone tried weighted blankets? Thinking about getting one
Good stuff Dr J. Just bought the glasses work late swing, so I’m trying to get better at sleeping right away.
Sleep is soooo important. Love your Tips Doc Man. Keep building your business. I Love Building the businesses and lives of others I influence too so definitely adding your tips for 30 days! Used to 4hrs. Testing something. So thanks again.
Fantastic video, thank you for making this. I really appreciate it :)
The fact that some people see sleeping as a time waster :0 like what.
Entrepreneurs do, they gotta make that $$$$$
This was such an informative video! I am using and citing this video for my research paper on the topic of sleep!
I learned a lot from this video!
I just bought
-philips wake up light
-blue light goggles
-black out curtains
-ear plugs
My bank convulsed lol
A big thanks for the tips!!!
Blue light goggles for what? Like you wear them to sleep?
ur easy to persuade lmao
Vices & Madonna did u watch the video?
Did they help?
you're overdoing it
Peter Attia's 3-part podcast series with Matthew Walker is fantastic! I've probably listened to the whole thing 3 or 4 times now, and I can't recommend it enough
Agreed. Awesome awesome podcast. I wish it went into more actionable advice is all. That’s why I made this video :)
Great stuff! Need to work on sleep over the break.
Binging sleep on the weekdays is brought up. For me, I force myself to get enough sleep on weekdays for certain in order to function well at work.
But I tend to do some weird crazy binging on weekends. By Monday, I come into work still feeling a kind of rush, having been free from a structured schedule for a couple days. But then my soul eventually feels crushed and the remainder of the work day is just this depressing grind.
Thank you a million times!
nice tips! thank you!
I almost tried everything to organize my sleep time , nothing works i hope one day i can sleep and wake in a regular time like any other person in the world 😭
Quitting a habit is similar to quitting smoking. U have to be persistent in ur efforts. The change is gradual and you have to resist every temptation to fall back to your previous routine. Best of luck!
Useful video. Thank you
I really have sleeping issue ans i really hope this is gonna work for me. Thanks Dr.
Okay, but I had no idea f.lux even existed!! I've been looking for options to reduce blue light from my laptop at night and this is just what I needed. Definitely will be implementing the other tips mentioned as well. I constantly feel tired and I'd also like to increase my productivity, but my irregular sleep schedule is not making it possible. Thank you for all the recommendations!
As a life long insomniac, I found this interesting. I’m not sure the rules will actually help but I’m willing to try. Luckily, I live in an area without extraneous light or noise (unless you count owls or coyotes), so those factors are naturally under control. We’ll see how well I can do with disallowing reading.
sandy roberts-anderson it was only reading in bed. So you could sit in a chair and read, then get into bed for sleep.
awesome you good!
I am feeling sleepy after waiting this video in the afternoon 😴😴😴
I have à love love relationship with sleep
As I watch this at 3 in the morning 👍
Chelsea Taylor 😂
Literally had the most vivid nightmare last night
I'm night owl, but definitely it affects my health, my job, and mental wellbeing, thx for the video
Can you do a video on what time of day one should exercise? I know it’s up to preference, but can you still elaborate on what may be better for one over the other?
I would appreciate your insight.
thanks for all the important information, i like to sleep with very little cloths
Traffic can be white noise as long as it's just running and not a jam... I used to live in a large city in Spain and I found it really hard at first to sleep when I moved to the Northern Irish countryside where there is absolute silence at night
Hi there, I have been watching your videos lately and I am wondering what you think of eye masks for sleep? THanks!
This was extremely interesting! I have had serious clinical insomnia for over 30 years. Have tried everything under the sun and the only thing that helps me get to sleep and stay asleep consistently, is Ambien. I have tried the whole sleep hygiene, lighting, cutting caffeine,eating right, different beds, ear plugs, diffusers, relaxing music, meditation, journaling, other OTC sleep aids, prescription sleep aids, hot milk, decaf tea, eating, not eating, the whole pre and post bedtime routines,......
I’m in constant anxiety because I’m only given few Ambiens a month. So I go a week with good sleep and then the rest, with little to none. I wish doctors understood how punishing everyone because a few abuse it, really hurts us that it actually helps. Any advice would be extremely appreciated. TY
Dude i was literally thinking of this. Great timing!
how did you keep the sleep schedule up while doing call?? what did your post call day sleep schedule look like?
Not pretty on call days of course
Discipline equals freedom!
My chronotype changed from my early 20s (night owl/low sleep requirement) to an early bird in my 30s 🤷♀️
efficiency is key
Could you do a video on paedratiorions please!
You talk about meditation a lot on numerous videos. Can you please make a video specifically explaining how it’s beneficial and how we can maximize meditation? Thank you!! 😊
I have a video on meditation! I think it’s called Ultimate Student Lifehack
Rebound insomnia (THC) is a serious consideration against using it. I thought I was the only person who experienced it. It took me a 3-4 months to get back to some degree of sleep constancy!
I have an EXTREMELY delayed chronotype... Post-coronavirus break, I can only fall asleep after 7:30 am
Is it weird that I am a high school student who is stressing so much about going to undergraduate and also med school. All the videos about life and study balance scares me
Honestly university is not as hard as you think. It depends what you take as well. But I found the layout much easier for me. Im sure it depends on the program but I was able to select courses that suited my schedule. So I would never take any 8am classes because I could not get up for them. I would try to place more classes in one day so that I could get a day off. Some programs you might not be able to do that though. With my political science degree I was able to do that. But with my nursing degree my schedule is preselected pretty much; and now I always have 8am classes.
Take it one step at a time. It’s going to be fine
Same.... Same.... I am scared, like really scared.
Sleep is heavily undervalued, especially in healthcare
Quite nice
Honestly I found THC and CBD useful for sleep. I don’t use either very often, but when I do they both do wonders
I am a pre medical student....and I have only hate relationships with sleep not love hate relationships 😐😶
Most women’s body work differently though, personally if the temperature is below 73/70 when I sleep I will wake up multiple times during the night and will not feel rested at all in the morning
Our body heat up at night
Wrong
Do you recommend any track sleeping app? I have an apple watch and I wonder if I could be able to monitorize my advance regarding my sleep habits.
I get a little of each of the 4 pillars and sometimes more of a couple and less of the other two. Hard to imagine anyone fully hitting all 4 pillars.
Do you have any tips for maintaining good sleep when you work full time in an emergency room and can’t have a regular sleep schedule?
Four pillows of sleep
1. Sleep depth/quality
2. Sleep duration
3. Continuity (are you interrupted)
4. Regularity
Steps
- Determine the time you have to wake up, and try not to oversleep at weekends.
- optimize bedroom : dark, no light, cold, naked, no noise or white noise or ear plugs. Red lights are cool.
- pre-bedtime routine (meditate)
-
how do you get 7-9 hours of consistent sleep if you're a surgical resident and have q3-q4 call, are being paged constantly, and have unpredictable OR schedules? I guess this question applies to any residency in general as well...
On many rotations in residency it won’t be possible to get 7-9 daily. That being said there are more opportunities to get sleep in med school and residency than people realize
@@MedSchoolInsiders it's a shame that current medical culture does not value sleep. As "wellness" becomes a bigger movement hopefully this will change. As physicians we promote healthy lifestyles but are unable to follow our own advice, and our mental/physical wellbeing suffers as a result - really ironic!
Yup. Gotta love the mandatory wellness seminars that cut into our potential sleep time. Wellness is about changing the medical training system not telling Med students and residents they need to take better care of themselves
Watching these incredible and functional videos on how to manage time and be an eary bird...but still my soul wont cooperate😐 im hopeless
Do an episode on so you want to be an internal medicine doctor
Dr.jubbal, I really have a question that , because they are lot of improvement on advanced technology like robotics and in advanced medicine...due to this
Does medical career or medical professional can survive in future...
I heard that there will be no human supervision in medicine at future..
In this issue can you please make a video of it and I need your opinion about this...
love it
I am a person who has literally so much time to sleep, but this insomnia and anxiety will surely take my life one day :( I survive the whole day with only 2hrs or no sleep 3-4 times a week
Great content, but you should put links to the papers you are citing.
So, 3-4 times a year, on average, I stop sleeping normally and start waking up at 2am, and my average sleep goes from 7-8 hours per night to 3-4. I do not feel tired nor sleep deprived. Any ideas why? This continues on average for 60-days. I don't have any job stress or other abnormal stress. It's also similar to what is called 'bi-phasic' sleep since part of it occurs at around 3-4pm for about 45 minutes.
If teenagers are hardwired to sleep late and go to bed late, why is every single high school in the U S starting at 8 am? Why do we torture teenagers like this?
Found myself nodding off about a quarter of the way through.
I have a blue night light, and I love it ! Red makes me feel claustrophobic. Whats wrong with me ? Are there others like me ?
Karen Elias I use warm yellow lights for my bedroom area
Anyone else shamefully here because they were planning on watching UA-cam before going to sleep?
any tips for a 3rd shift factory worker (shift is from 10 pm -6 am) ? I take care of my 2.5 yr old daughter during the day!
Sleep has become disadvantage to me. Ive used sleep as my coping skill and now I cant seem to wake up with alarms and its very strange though Ive had enough sleep, I wake up feeling unsatisfied. Im a second year Nursing student and Ill probably fail in my first year. Im anxious af but it makes me numb. So yea. Unrelated but Im killing my future
I’m a college student who puts blue-blockers on at 7 pm every night! The benefits > the occasional funny look
Watches while sipping black coffee at 6:40pm
Just started video, what about sleep disorders (PLMD) that inhibits restfulness?
I am 44 years old. I don’t have a hard time falling asleep however I cant sleep for 8 hours. I normally get about 6. I wake up just fine and not tired during the day. How can I stay asleep longer?
Can I make vedio on techniques of meditation please?
Great video!! - Also the book "Why We Sleep" from Matthew Walker is a great recommendation for anyone interested in sleep.
I have slept for 4-6 hrs per day for about 2 months, and I have not noticed ANY signs of sleep deprivation. I am an athlete and my sports performance continues to grow and improve, while my muscles also improve and get stronger. Would it be safe to say that I am a short sleeper (SSS)?
Because being as productive as possible every waking moment is also healthy...
I fall asleep all right, but wake up about 4.30 am and stay awake for a couple of hours. So I get only about 6 hours' sleep. Any advice?
Wake up lights are SO HELPFUL but I am married to a man who loathes them. I miss my sun alarm clock and have such a hard time sticking to my desired wake up schedule without disturbing my husband. I wish there were functional wake up lights inside of sleep masks that would apply to my eyeballs only. I tried the sleep oasis, which seems to be the best of what's available on the market today, and it was a total waste of money.
Me watching 'how to sleep' at 3:13am when I clearly have to wake up at 6:00 am for class : interesting....
watching this in 2 am