NEUROSCIENTIST: 8 HOUR Sleep Is The WORST | Andrew Huberman
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- Опубліковано 16 січ 2023
- Neuroscientist explains how to sleep better. Many people do not realize those interesting facts about sleep. Andrew Huberman reveals truth about good night sleep and how to achieve good sleep.
Andrew Huberman On Lex Fridman Podcast Clip:
• Andrew Huberman: Sleep...
Andrew D. Huberman (born September 26, 1975 in Palo Alto, California) is an American neuroscientist and tenured associate professor in the Department of Neurobiology at the Stanford University School of Medicine who has made contributions to the brain development, brain plasticity, and neural regeneration and repair fields.
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I used to get insomnia just worrying about not falling asleep because of next day events. I’ve found the best cure for that was not caring if I actually fall asleep when I lay down and that knocks me out in minutes. Funny how that works.
It's still tricky for me even after knowing that because right when my brain is about to shut off, i become fully aware of it - "oh I'm falling asleep", and that wakes me up fresh. It's annoying.
I get anxious when I go to sleep knowing that I might just lay down for hours without actually falling asleep and I worry about the next day because I know that I won't be getting enough sleep and I won't be energized lol it's a whole paradox
Exactly, I noticed when I wake up in the middle of the night and somehow can't fall back to sleep, then start worrying about it, getting angry and definitely not falling asleep after that. As soon as I decide to watch TV or something, I feel how I'm getting sleepy fast after that
@@KnowThyself619 This is exactly what I've dealt with. My brain's like oh shit you're about to doze off we better not let that happen but you wouldn't want to be rested and in a great mood instead braindead and absolutely miserable!
I don't have a problem with falling asleep normally but when the next day events are very important, I too struggle to fall asleep because of the whole "tomorrow will be ruined if I don't get proper sleep".
title of the video is straight up not what he is saying
You are right.
It’s deceiving!
Yes and that's a huge problem I see with a lot of these channels that cut out and upload parts of his podcast. They want to sell "Stanford neuroscientist" and a provocative title.
Gotta get them views
Algorithm badger doesn't care
Thank you for saving 5 minutes of my time.
Appreciated!
Keeping the same amount of sleep consistency is best. Either get 6 hrs of sleep 7 days a week, 5 hrs 7 days a week or 8 hrs for 7 days. He’s saying to keep a routine sleep cycle; undisturbed sleep. This is what he means to anyone who doesn’t understand him.
My father who was a commando in the Iranian Navy taught me a simple way to fall asleep. Count till ten and count back to zero again, repeatedly.
@@reddead6842 counting for 2 days constantly...for how many days should I need to continue🙂🙂🙂
@@parthamohan5891 till u dont fall asleep criminal
@@reddead6842No offense to your old man but I call bullshit on that one.
@@arindamadhikary1844 Forever as I had been diagnosed with chronic insomnia back when I was 22 and that was like 6 years ago, so I can not sleep without my meds. At any rate, all I was trying to say was that counting shit for sleep never works or else there wouldn't be any insomniacs like us!!
So basically my father was right when I was a kid: whenever we were going to a trip and had to get up early, like 4AM, I used complain about it being to early, and his response with a smile always was simple: "Sleep faster!"
That reminds me of a meme lol
@@theguyfromyournotebookwhob2309 what meme? Please, if you could post it here or the relevant address..
@@vikrampatil29 Just search 'arnold six hours sleep meme' and it should be the first one. Incase you didn't find it. Here is how it goes.
The day is 24 hours.
You sleep six hours.
You need eight hours?
Just sleep faster!
I saw a same meme about this but instead of arnold it was the school system not letting the kids sleep ;-;
@@vikrampatil29 Arnold Schwarzenegger said it in a motivating speech
@@vikrampatil29 search "arnold sleep faster"
I'm 55 and I found that my muscle repair after gym sessions is a lot better and consistent with 9hrs uninterrupted sleep. I live alone and my surroundings are dead quite. No mozzies , flies etc. For this I am extremely grateful.
😢😂
Lucky. Where do you live?
In the woods, no women lol
its so individually dependet specially lets say you are athlete workout 10-15h/week + you have regular job in that case your requirments jsut aint the same as someone who is doing desk work job and not exercising at all + age/sex bunch of genetic factors nutrition maaan so many variables like older you get you gonna need more sleep in general....
Honestly if I got 9 hours of sleep I just wouldn’t have time to do a lot of the things I’m my life that I do like hanging with friends late night Bible reads etc and I wouldn’t be able to get up as early as I do
0:00 positive Anticipation about the next day events is a powerful metric for creating quality sleep, even if sleep is reduced
0:27 consistency of total sleep duration was far more important for perfomance on ochem exams than total sleep duration itself
0:38 consistency of getting about the same amount of sleep is better for perfomance
1:17 ending your sleep after or near to the end of a 90 Minute Cycle (example 6 Hours would be the end of 4 Cycles) is better in many cases than sleeping an additional hour (7 Hours) and therefore waking up in the middle of an Ultradian Cycle (90 Minute Cycle)
2:08 everybody experiences a dip in energy in the late afternoon, that's a good time fo the day to get a 90 Minute Nap
2:20 Feet elevated has been shown to be good for clear out the glymphatic system (sewer system of the brain where you can clear stuff out)
2:38 Non Sleep Deep Rest ( It's just lying down) , which is allowing your system to get into states of real calm, that allow you to get better at falling asleep later and can be restorative for cognotive and motor function
2:58 Study out of Denmark: 20 Minute Non Sleep Deep Rest resets levels of Neuromodulators like Dopamine in the Basal Ganglia to the same levels that they were right after a long night sleep
5:01 if you cant sleep, if you trouble having a nap, learning to relax the body as much as possible like trying to remove all expression from your face completely helps
u Legend
This is encouraging. I've been trying to sleep a full 8 hours for years now but I can't seem to do it without waking up. Hearing a renowned neuroscientist say he can't remember the last time he got a full 8 hours helps put my mind to rest.
bruh the contradiction here is multi-layered
@@xbeast1ny0m4m4 wtf are you even talking about, can you read?
@@xbeast1ny0m4m4 what about this passage is contradictory lol. He related his experience to what Andrew said. Jesus fucking Christ people like you are gunna make me blow a cap!
I mean if i could wake up in 5/6 hours and feel energized or simply very awake, thats great! i dont WANT to sleep more if possible.
If you want better knowledge, Matthew Walker is the dude
I always found this to be true. Mon- Thursday I always worry about next day events and force myself to sleep. Friday night to Saturday morning I don’t care about sleep but still wake up at the same time and feel refreshed
I find if I am tired, I set my alarm for 30min & lay down to sleep, relaxing as much as possible. That gives me usually 15-20min sleep & I wake feeling refreshed. If I go past that, it's hard to wake up & I often feel worse.
When I do it, I become so sleepy after that it only makes things worse. Then I have to wait till the night to fall asleep again
@@let_it_sin_kin maybe try less time? That little power nap has saved me many times.
100% same. 20 min deep relax, wether I fall asleep or not.
Napping for circa 30 minutes is perfect to get some REM without going into deep sleep (sorry no source ready). Then getting back to work! Besides that intervals of 90 minutes is perfect to complete a sleep cycle
@@RCTricking thanks for replying. I realise it may not work for everyone but when I wake, it feels like I've had a few hrs sleep.
They other thing I do is use an app that starts the alarm quietly, about 30min (adjustable) before wake up time. It starts off quiet & sounds for about 5sec. Slowly gets louder & longer. The aim is to pull u out of deep sleep so u don't feel bombed when u wake up.
I can confirm this: I went to sleep like a baby whenever I successfully concluded a task during my PhD. Even 5 hours worked wonders. In other words, failure fooks your sleep cycle.
Last year I spent most of the year studying for the GMAT, and there were many nights where I was dreading my scores and worrying what if I don't perform well that actually fucked up my sleep. Even worrying about failures will fuck with your sleep.
@@torduc22 as Nimzowitsch said, "the threat is stronger than the execution".
Right.. the more productive n satisfied with ur work u r , the lesser sleep u need.. 5 hr is enough I guess provided ur digestion n metabolism is good...
Dissatisfaction with worklife disrupts sleep as well as metabolism..
and that's only 20% of the class, what else you got for the rest of them?
I had a strange sleep cycle when going to art school, but it was the best sleep I had and I felt very productive. I slept from 9pm-3am. Got up, worked on projects. After morning class I slept from around 12-3 and again had classes. I did this while raising my kid, it worked great because I was able to break my sleep like him. I had two sleep cycles a day, but now having a full time regular job, I honestly hate it. It has limited my brain a lot. I’m tired mid day, slow down, then feel sleepy by the time I get off at 5. I get exhausted…it doesn’t feel normal to me to be awake all damn day
I dislike being tired after a workday too. When I come home really tired, I do NSDR as Andrew described, laying down 20-30 min on a thicc yoga mat, maybe blanket over me, closed eyes, breathing and just relaxing as deeply as I can. Just rest and think of nothing for half an hour.
and it can help alot to recover mental fatigue.
I don't know if you know, but research found out that before the industrial revolution humans went to sleep after sunset, woke up in the middle of the night, and then after a few hours went to sleep again and then got up again at the sunrise... was blown away by the fact that our usual sleep cycles are just a product of society (as nearly anything else). All the best for you!
@@musicfreak817 Thanks everyone! I might try laying down after work for 30 minutes as @niconom7436 mentioned to regain some of my energy. Caffeine has been the only thing keeping me up during the day.
@@musicfreak8179😊
@@musicfreak817 Can you site this? Just genuinely curious for the read
People stress too much about sleep. Sleep when you can , when you're tired. If you can't sleep just be calm and rest
Exactly
Not everyone has that luxury. Some people can't sleep enough because they have babies or toddlers or another person they are the main caregiver for, or they have chronic pain or some illness/condition that keeps them sleeping enough or uninterrupted, work long hours or multiple jobs so there isn't enough time for sleep, etc. Others suffer from insomnia or have poor sleep hygiene.
@@GameTime-yj6qv and?
@@GameTime-yj6qv Exactly. Being able to sleep whenever you feel like it is a complete luxury
It always took me a shorter time to fall asleep, not having to toss and turn so much and enjoyed a higher quality of sleep when I "daydreamed" about nice stuff while lying in bed in the evening.
Hearing that positive anticipation of the next day improves sleep quality even if duration is reduced made me think about this. I might do more "daydreaming" that elicits positive emotion and see if it really improves sleep in contrast to when I don't do that.
That’s been my case too when I went to bed stressed or over thinking I felt horrible the next day which then ruined most of the day repeating that cycle
When I do that I get excited and have to stand up and pace and it makes it even harder to fall asleep until I exhaust myself by walking
Never been a a daytime napper, always slept only at night even if its for just a few hours. For me I feel like simply laying down in bed like I’m going to sleep and closing my eyes for just about 40 mins and I feel like I slept really good.
It’s also about relaxing your body and giving it time to reset.
Agree i also have never been able to sleep during day in 24 years of life i think i slept 5 times during the day
The knowledge that this guy shares is just awesome! Neurobiology has solutions to all of our day to day problems. It's really great to know how our brain works and how neurobiology can help us to solve many problems in a simple manner!
When I worked 13 hr shifts alternating days and nights operating heavy equipment I would get a 10 minute and 30 minute break. I knew exactly how my body worked and would sleep 20 minutes during lunch. I would start drinking my second "cup" of coffee a few minutes before my nap and would quickly drink the rest after. I would feel wide awake the last 4 hours of my shift. Then I'd drive home and sometimes take another 10 minute nap in the driveway so I could get enough energy to walk in the house to take care of the kids lol.
Bro this is exactly what I did at factory 12 hr night shifts woah
Very smart. Seems like this is what is meant when these videos say to hijack your bodily systems.
Why is cup in parenthesis? Was it more of a drum? Lol
That is absolutely horrifying. You can’t live on no sleep. No matter what you think. This is one study. You need sleep!
The 10 minute “combat nap” is an underrated sleep recovery tool. It can make up for half a night’s lost sleep.
When I worked in cellular repair. I'd do that 10 minute nap every lunch break and it would fully recover me for my second half of shift.
The military now recommends 8-9 hours for sold diers, instead of the previous 4 hours..
Never underestimate it. 10 minutes is the best feeling
No, it absolutely cannot.
You can FEEL rested temporarily after 2min of sleep, but that doesn't mean you perform well or don't need to sleep anymore.
@@MrCmon113sometimes sleeping is not an option, but even after a short nap you perform better than without it.
misleading titles as always. He never said that 8 hours of Sleep is the worst
Again! A Huberman is the best, love how he explains it so easy to follow and understand. Have him more often on this interviews, ask him about the cocktail of supplements for sleep. They work great 😊
The only video I have ever slowed down to take notes on the whole thing. Sleep is something I struggle with. Thank you for this information.
My 10th grade Math teacher shared us a story about how a neighbor’s dog would keep him up at night. Similar to what is said in the video, he started easily falling asleep once he stopped expecting perfect sleep like silence or x amount of hours. Started doing the same and been able to sleep through anything lol
Getting more sleep is still better.
If you could press a button to fall asleep, you should press it so that you get plenty of sleep.
That you worrying about it keeps you awake is an entirely separate issue.
Finally someone puting studies into what you've coined nsdr. I've been doing this for the last year or two after finding out naturally through practice how utterly restorative it feels, and how it totally resets my energy levels
This video was very helpful. I'd like you to talk more about sleep and brain activity. I've been having problems to keep the sleep at night. My body begins to ache and sometimes I develop migranes as I'm sleeping
Thank you, finally acknowledging this complex subject has multiple caveats to the 'one size fits all'. I can do 3hr nights for days, but it does depend on outlook and mental state.
Exercising in late afternoon has been doing wonders for my sleep.
I heard is not ok after 6 pm. 🤔
@@m3kbeatzI heard you should not do any sports three hours before you sleep because it activates your body and keeps you from getting in a sleep state
This is so true for me. 6 hours is the perfect amount of sleep. 8 hours or more will just result in me having headache and dizzy the whole day.
The timing of this video showing on my page is amazing. I returned from Japan last week and was re-adjusting after jetlag. Because I am still on vacation, I have been sleeping 8 hours consistently for a week now. Surprisingly, I felt better, with more energy, and stronger in the gym when I was sleeping 6-7 hours of quality sleep.
When i was a kid i used to struggle lots with sleep, prob the adhd meds.
But i used to lay there sad that i couldnt sleep and i would promise my body that i would lay down and pretend to sleep for hours because it was the best i could do for my body some nights.
Glad to hear it wasnt in vain.
Continual sleep becomes an elusive commodity after age 60. I did all the 'right' things that sleep articles recommend, but I was waking every hour on the hour for months. Just couldn't handle it anymore. I now take some melatonin and 12 mg of doxylamine succinate (1/2 a pill over the counter non habit forming sleep aid). Some nights I get up to 6 straight hours, but usually 3-4. It may not be the perfect way to get some shut eye, but I can now function better, don't need naps, and get a total of 8+ hours every night!
How active are you?
It doesn't matter whether it's habit forming if you're planning to use it most nights anyways.
Required sleep amount varies by person. I feel best at 7 hours. However, a good 5 hour sleep is way better than a poor 8 hour sleep
I’m going to try to get the consistent hours approach because I’ve always been inconsistent and frustrated with the fact that sometimes I’ll sleep 6 hours and I’ll be fully aware and awake when I wake up, sometimes that’s true after a 7/8 hr sleep as well, but on the flip side sometimes I’ll get 6/7/8 hours and be exhausted, sometimes I’ll get a 9 hour sleep on the weekend and still be tired and go back to bed for another hour and still not be fully awake when I wake up. It’s something I’ve always hated because I don’t want to go to sleep 2 hours earlier just to be just as tired if I had stayed up those 2 hours doing something fun or productive, feels like a huge waste of time. As for the 90 min cycle thing I’ve tried timing it myself and it did absolutely nothing after several tries, probably because I was doing 90 min cycles from the time I closed my eyes but most likely didn’t fall asleep for another 10-20 mins so it’s basically just a tossup whether or not I actually slept in 90 min intervals. I’m definitely going to try sleeping the exact same amount every night, see how that works and maybe try the 90 min cycle with an app
There's a way of relaxation I learned from a ted talk... called the 4_7_8 breathing technique... it's that you inhale trying to push your rips out for 4 s... you pause for 7s and you then exhale for eight... it's really helpful... I think you should try it
I feel 6 hours of night sleep isn't enough for me. I usually take a 1-2 hour nap in the evening and this gives me a lot of energy.
If I sleep 8 hours I still need that afternoon nap... I think 6 7 hours keeps my brain clear and motivated
@@petebeat1510 Nice to hear it :)
@@kabeertariq170 if I am at work and am on the move I don't need that afternoon nap 😴
Lol that amount of sleep is not called a nap anymore. And how does it make you feel awake afterwards?
It’s not that it “isn’t enough” for you, you’re just waking up in the middle of a ultradian cycle, sleep for 6 hours and 45 minutes next time that might set you up to wake up at the end of your cycle.
I can absolutely attest to all things covered here. Been tracking my sleep for the past 3-5 years.
6 hours has been the sweet spot for me as long as I consistently go to bed at a particular range time i.e. 9:30 - 10:30pm.
For the past 5 years, I’ve woken around 5-6am consistently, however in recent months I have shifted this to 4:00-4:30 am. An adjustment period was needed, however if I now go to sleep at a consistent range time and also limit food intake (particular foods albeit that) before, I now wake fully rested even at this 4:00 am.
Another point to add is getting to a point of not using an alarm. I currently cycle alarm use on/off and find that I still awake near the time I’m use to waking regardless of time going to sleep i.e going to sleep at 12am, I will still awaken w/o alarm no later than 5am if even I’m technically “underslept”.
On these days, where the amount of sleep is less, I’m still quite wakeful/not feeling tired, however I have noticed that I have an abrupt wind down feeling much sooner than typical days.
Lastly important, I say is listening to your body to a T…and I think this is a separating factor for most people.
When the body/mind is signaling tired/crashing symptoms, the importance to abide by this and allow for a brief nap or simple eye resting is absolutely HUGE. If you allow for this, you will truly awaken refreshed for what I have found another cycle of what you have essentially programmed your body for. In my case, another good 4.5-6 hours. Very fascinating how the systems in place in us all operate this way, but like I said, most do not allow surrendering to these natural rest ques and choose to push threw using caffeine and/or food/substances which, to me, is just a huge slap in the face to the universe at large. Doing this too often, I have found precipitates illness, which is basically the universe forcing you against your will to slow the fuck down. Even then sadly, people will commonly reach for the over the counter meds to mask and further distance their belief in the mighty power the universe holds.
I appreciate any readers on this here diatribe 😆 hope you find this insight helpful
Wow sm great info!! You deserve thousands of likes bro 🤙🏼 thanks for taking the time to share your take
Thank u!
Too long.
@@suzanneemerson9787 literally takes 2 minutes to read
@@suzanneemerson9787 too slow reader
I totally agree…..my body wakes up all by itself after napping for 20 minutes and I feel totally reenergized afterwards….or as he says, relaxing for about the same amount of time, if I can’t sleep when wanting to take a nap….100% works for me what he says..
00:00 Positivity might be handy... for better sleep, even if positivity is kinda naive
Research suggest that consistent same duration of sleep > total amount of sleep
00:56 90 min ultradian cycles
01:39 That's why orthosomnia is underrated
Monophasic sleep is rare.... Waking up at midnight is STILL GREAT
02:06 Lift feet for nap and sleep to clear waste by glymphatic system,
02:40 NSDR regulate dopamine from Basal Ganglia
03:16 Debt in Sleep, Nap
20-30 minute nap is recommended
This is fascinating. I have seen all of this in my own life.
I am feeling at my physical peek during waking hours when I have a set sleep schedule. All I need is six hours too. But the set schedule has really turned out to be a necessity. My last job flipped my schedule around on me a lot, and whether I got six hours or not I just never felt "good", or like I even had an obtainable physical peak.
All of my life I have never understood how people took "cat naps". I never do less or more than an hour and a half because I feel like crap afterwards if I do. And if I'm taking a nap it's because I already feel like crap. Lol
However, in the last six months I have been able at times to not nap... But lay back in the recliner, just let go of everything and just kind of hang out somewhere in between sleep and awake. 20 to 30 minutes of that has often resulted in getting up feeling fully recharged. 👍
Oh, not only that... I have difficulty with my appetite and even with eating due to some self inflicted health issues. 🤦♀️
There are times I am legitimately hungry and nothing in the world sounds good to eat.
However, almost every time I have done this, it's like something gets reset, and I don't just come out of it hungry...
I come out of it like...
I want CHEERIOS NOW! Or whatever... 😂
Actually... I have even done this a few times intentionally just to get my body to make up its darn mind about eating something. 👍
Also, contentment does play a part in this too. The best sleep I have ever gotten has been when I am content with my life.
Not everything was going exactly as I wanted, or was even close to perfect.
I was just simply content. I loved my job. I looked forward to getting up every day to go do my job. I had my life as close to "in order" as I can ever seem to get it. I had a support system with friends and family who were active participants in my life, and I was at peace with myself.
During the last few years I have been very dissatisfied with the quality of my work environment. I have yet to find a non toxic work environment since I moved to NC seven or so years ago actually. 👍Things have shifted a lot in the last few years.
And of course with the added stress of emotionally toxic coworkers, and unrealistic expectations from the employer I too have struggled with falling asleep at times because my mind was racing.
Just a helpful tip I learned along the way for anyone who struggles with this...
You are the captain of your own ship and your thoughts are the rudder that chooses the direction you are going.
When the thoughts come racing in, make a conscious choice to think of something that will lead you to sleep instead of stress.
It is extremely difficult at first. There have been nights I had to redirect my thoughts probably 100 times.
But... Even that was far less emotionally exhausting than laying there thinking about and stressing over things I cannot change.
And the good news is, it became easier and sleep began coming quicker with time. Actually, it's almost a habitual response waking or attempting to sleep now when my brain starts having a hissy fit about something I have zero control over. 🤷♀️
Of course when I am dealing with stress and have to redirect my thoughts without going to sleep... 😆 I just go to a happy place instead... Or I start humming a song that inspires, encourages, and lifts me up and that takes me to a happier place.👈 That one's super effective. 👍
No one cares to read long stuff bro
@@jamesortmann6587 Not true. 👍 But not all people do. I get it though. 🤷♀️
Thank you so much for sharing your thoughts friend. Even I have noticed that being content really helps. I think practicing gratefulness can help.
For me ideal sleep time is 9 hours. Less than that I feel a bit tired. I think the amount of sleep one needs varies from person to person
Jealous, I can’t sleep more than 7 even if I wanted to
no reason to be jealous, believe me it sucks when days get incredibly short, but you have as much to do as any other person@@34elixers
Agree
I go to bed at 8pm and up at 4am.
There was a short period in my life where i was doing a lot of things right and i slept about 4 hours or so and had the most energy ive ever had. as if i was 10 again.
When i was younger id always look forward to waking up in the morning and doing something i was excited about. I try now to find something every night and it definitely helps when i succeed. I also heard some old fella say that one of the keys to a long, healthy and happy life is to get up the first time you wake up naturally.
This is mind blowing. I was diagnosed with a broken circadian rhythm. I've been focusing for the last few years on increasing my sleep from 5-6 to the "perfect" 8. Not only does this mean being in bed for 9-10 hours, after trying to wind down for 1-2 hours (who had time for that!?) I have felt WORSE, so tired and foggy. I'm going back to doing what my body wants.
So you've been blessed by having additional 2hrs per day than me, so why would you try sleeping more??? I was always jealous to people who feel fine after less than 8hrs sleep...
@@viktorianas You are assuming they feel like they get good sleep. Also, you have to be careful about how many hours you need vs other people. Just because some people do well on 6hours does not mean everyone does.
Here is why, your body WILL adapt. So you start feeling like you don't need as much sleep anymore. This is misleading, studies have shown that people forcing themselves to adapt to less sleep then they actually need caused their brain to start throttling its performance down. You may start experiencing brain fog, or disregulation of your executive functions.
Great point 👍!
Same! I feel absolutely horrible sleeping more than 6 hours. The more I sleep the more I feel like a zombie
I've tried the non-sleep deep rest, but I find that the "refresh" effects are shorter lived than waking up in the morning. I struggle with insomnia, both sleep onset and nighttime waking.
On the other hand, I have not experienced grogginess after non-sleep deep rest.
Looked into apnea?
About that non-sleep-deep-rest thing, I think I had an experience related to that once, at work, where I was so sleepy that I couldn't even function right at the computer anymore, I was making mistakes all over. But then when sitting down in the WC for some 15 minutes with my eyes closed, just relaxing as much as I could, and when I got out I was feeling completely awake and like I wasn't sleep deprived at all, and it kept me going for the entire shift no problem.
I've done that a few more times in my life, since I've learned how reinvigorating it can be.
GREAT topic!👍🏻
I noticed that when I sleep over 9 hours, I end up being really tired throughout the day. However, when I sleep like 6-7 hours, I don't feel fatigued at any moment of the day.
I used to sleep 8 hours a day straight Now I sleep 4 times a day for 2 hour periods instead. I was caught sleeping on the job and lost my job. Thank you for changing my life! 😊
what the....hell:)))))))))))))))))))) you okay???? :))))))) ahahaha...im sorry about your job
@@themindhelp9584 wtf
Good one lol
😂😂😂😂😂
I'm not surprised, our entire abilities are created from repetition, our successes are created from repetition, we learn through repetition, so this being better from consistency/repetition is not surprising. Thank you for the discovery
I look forward to being able to go to the gym every morning so that’s good to hear
On the other foot..!..
I wasn't able to sleep more then 4 hours, broken up each night for 5 plus years..
Once I realized I was training to hard and basically starving myself to meet my goals I sleep 7 to 8 hours absolutely every night, I do wake up often but absolutely never wake up tired.. Good stuff Huberman as always..!..
I've learned to be in such a relaxed state from meditating for so long that at random times I'll be at work at my desk and my arm would be resting for a minute and immediately fall a sleep. It actually kinda hurts because it feels like a whole body part just shutting down. Then I try to wake it up and get the tingles/ants/static feel.
Probably isn't falling asleep, though (which means blood flow gets cut off), you are experiencing what they in kriya yoga call "the freeze respons." If not, it's probably not due to meditation. B/c meditating shouldn't cut off blood supply to the arms. In that case, it might be a medical issue.
Your meditation makes your body restrict bloodflow to your arms?
I'm used to 6 or 7. Any more than that I feel so rubbish and lethargic. But the cool thing is that when I wake up when I feel like is natural, and then nap on my back if I feel I need it, not only do I lucid dream, but it feels like a session with a therapist.
KLT. I am 72 years old, male. Over 40 years ago I came across a book about centenarians, and they typically had practiced naps throughout their lives. So I adopted it. 20 minutes seems to be a good parameter, although I find that for me personally, 8 to 12 minutes of being completely out of it, is immensely rejuvenative. KLT
A typical nights sleep for me, and I fall asleep easily, is 4 1/2 hours, wake up and go to the bathroom, 90 minutes, go to the bathroom, 30 minutes, get up. That is without an alarm. If I don't go to the bathroom when I wake up then I cannot fall back asleep, some kind of unconscious thing I guess.
I also find myself less sleepy after six hour sleep period. I'll try to recreate this cycle for a week and see is it helpful for me or not
Tell me you didn’t actually watch the video without telling me you didn’t actually watch the video because that is not what was said
@@90hjorth Exactly lol
As someone who has had terrible sleep in my adulthood I must say they is a minimum amount of *functional* sleep. That's 6 , without a doubt . I can't seem to sleep for 8. I'll always wake up at 6 and that tells me my body is fine with that amount of sleep. I'm a napper so I do take about 10-20min naps if needed
Thank you!
I used to work 3rd shift and would usually sleep less than 4 hours during the day. I could briefly fall asleep while standing or walking at work and had to catch myself from falling numerous times. Some of my coworkers got a kick out of watching me almost fall over. Starting taking 20 minute naps during my lunch break and woke up feeling more refreshed than I would after 4 hours. Later after switching jobs I would try to replicate this effect but napped too long and would wake up feeling groggy. It's interesting how more isn't necessarily better.
Well, after many videos about sleep, I've concluded that sleep actually is always good. More is always better. The whole 90 minute thing however is true but doesn't directly improve your sleep but improves your wakefulness from that sleep which in turn will improve the quality of sleep the next night. So in theory, it's about quality vs quantity. In my experience in general quantity is always better as it gives you more time to "learn" to do something with quality. However in the case of sleep, being a mostly predetermined, evolutionary, primal and biological pattern, there could be a case for sticking to 90 minute cycles for quality.
I doubt it's 90" for everybody. I agree though that more is better. Your body will let you know how much sleep you need.
Would love for him to talk about whether there’s any benefit to waking up a couple times a night. I am somebody who loves that. Waking up a couple hours after going to sleep to use the bathroom and then go back to sleep knowing I have so much time left to sleep feels soooo good. Then even waking up again a couple hours before I have to get up still feels good. I know a lot of people have trouble going back to sleep and that’s why they hate waking up throughout the night, but I personally fall right back to sleep.
bad for you i think. you need to sustain rem sleep for your body to fully recover if you keep waking up you are disrupting this process and your body and mind wont recover at the same rates. im surprised you feel good after this. now try sleeping the whole night expect wake up 10 minutes earliet than u usually do. i think u will feel alot better
He said that's bad
🚬
He has plenty of podcasrs focused in sleep and one with a specialized sleep scientist
This is called multi-phase sleep. Many well-known thinkers and notable people did this, sleep for 4 hours then up for 3 or 4 then back for 4 hours.
Interesting. Thanks for sharing
Ive been testing it for over 5 years. I get up between 4.30-4.50 ✅ ... it took me over 3 months to switch from 7 am to 4.30 - every week ive been cutting few minutes and gettin up earlier. Remember to sleep multiplier of 90minutes +time needed to get into real sleep. 🤪
At the beginning i needed 7,5 hours. Now ionly 6 is enough. Sometimes 4,5h.
The best way is to sleep before10pm... i am up without any alarm 🕓 at 4 am at this instance.
And power naps before 4pm. Boost energy rapidly :) 🚀🚀🚀
Im healthy and energetic... but i also donthe breathing techniques and use cold showers. I sleep in a 12-16 degrees C.
You dont need 8 or 9 hours of sleep... i mean if you're not an infant🤣 except the duration all above applicable to children with also great health results
Keep trying. You will feel alive🥇
Misleading video title.
Have slept some at night about 5,6 hours and a nap of 1,2 hours in the afternoon... Been doing this for 30+ years... So far so good...
I love how he specifys "atleast for ochem" which acknowledges that different ways the brain can work for different ways of thinking. My personal example of this is when I drink caffeine (not sure if I have some sort of adhd , although I'm not very hyperactive at all most of the time , add or some other minor condition, part of the symptoms could be from near daily caffeine Intake since around 13 , till now 17 , which probably wasn't so great) but I feel caffeine actually improves my writing skills for English and hsie subjects but decreases my how efficiently I learn maths in classes , maths was always my thing in primary and I was top 40% in terms of persuasive or informative writing but under or around average from creative , however once I got to high school (grade 7 and up in australia) and caffeine became part of my daily routine my grades jumped in writing and I felt like I could get into a roll more easily however some concepts of maths seemed harder to grasp as the caffeine seemed to obstruct long drawn out thoughts on one specific concept in the maths. Anyway it's a good point to specify that mental dynamics can impact one subject differently to others
I see sleep is a very, very, very dynamic thing. So many factors like stress, sport, exhaustion, habits, which time of the year, a lot of environmental factors (light pollution, noises, etc). Im my opinion you just need to experiment and adapt. It's dynamic.
Yeah there’s so many factors to consider about your quality of sleep.
For example I work as a chef and I’ll come home after a 12hr shift absolutely knackered but can not, for the life of me, fall asleep straight away. It takes me nearly 2 hours to wind down from my work day to be relaxed enough to go to sleep.
UA-cam algorithm, you mother! Why recommend this now when you know damn well it's already too late for me to get a good night's sleep tonight! 👁👁
The feet elevated advice. Always work for me after a good 5 or 6 hours of work.
I should really watch this interesting study on the importance of sleeping less...
Although I am already in my pajamas...
For me only 6 hours of sleep doesn't feel good. I need the next 90 mins to feel good which would be 7.5. I would mostly get 6 hours of sleep on work nights and never felt refreshed and as the week went on, worse. But I am on my feet a lot so that could be why I would need the 7.5. Also a 20 min nap definitely feels good at lunch time or after work.
Thanks for sharing that insightful info
I sleep 7.5 hours every night and I find it’s way better for me than 6 hours. It’s also at the end of a 90-minute cycle
Lol 6 hrs is really bad. 7.5 is the sweet spot for me too.
@@t1m3l0rd yeah, the old heads can pull it off but I need at least 7.5
I’ve always wondered why whenever I sleep eight hours I feel horrible the next day versus the normal 4 to 5 that I normally get
i had this a lot, my current schedule is on a 4 am wake basis, and i was going to bed at 9 pm, but after bumping it to going to bed around ten or ten thirty i noticed i'm MUCH more lively than i was before hand
As a Muslim, I've been sleeping at 10:30pm max and waking up at 4am for six years now (this might slightly vary based on the different times for tahajjud in different seasons). For 2022, i only missed two days on average each month either due to periods or some other form of discomfort. (I've got cramps right now so I'm awake at 12:15 am).
The only time I get that "drained" feeling is if I ever attempt to break the cycle.
EDIT: I also nap for 15-30 minutes every afternoon.
Masha'Allah
Regardless of how you feel, sleeping only 5 and a half hours is almost certainly suboptimal. It means you're building less muscle, more fat and your cognitive and strength performance is almost surely reduced.
my 20 minutes nap is always better than my 6-8 hours of sleep, it's like recharging my battery in the middle of the day, but the problem is that I can stay up for many more hours than I should, so I always end up messing up my sleep schedule. But if I don't take that nap I get very sleepy at work.
You need to do something like lift weights or cardio and burn that energy
I have always thought of studying neuroscience… I dont know what this field exactly does but I have always been curious about how the brain works. I would REALLY appreciate if you made a video motivating people to study neuroscience :)
wtf, just start learning, nah?
It makes sense what he was saying about if you have something to wake up for you may need less sleep. When I was in high school I had wrestling meets where I could only get 2-3 hours of sleep max then I would score somewhere in the top five amount of points for everyone in the tournament.
I was having real sleep issues for a few weeks because of overnight work and lack of sunlight in the winter. As soon as I took a vacation to Miami and layed out in the sun for 90 minutes, I was instantly cured and reset.
how much sleep people need depends largely on the person, some are short sleepers, some need more, and for children, up to 12 hrs daily. Sleep isn't just to get rid of tiredness, it's also important to your mental health, and physical growth for children. 20-minute nap? Impossible, i can't even fall asleep in 20 minutes in broad daylight
Also physical growth for adults, with the exception of fat. Fat gets preferentially built up under sleep deprivation.
Andrew huberman is the reason im considering neurology
There was a time where i was working and studying a lot (i was around 22 y/o) and when i was getting tired at work and my eyes started to close, i'd go to the bathroom, set a 10 minutes alarm and sleep in the toilet. It fixed me for the rest of the day and 10 minutes is enough to think that you are taking a shit insted of sleeping. 100% recommended
Interesting. Especially considering that professional sleep researchers are very adamant about telling you to get 8h of sleep every day. The WHO sleep recommendation is "7 hours or more per night" for the age group 18-60 years, even 8-10 for teenagers. In fact, the only achievement that comes from "saving on your sleep time" is a lowered life expectancy 🥳
Watching the video, Huberman himself says he prefers 8 hours of sleep as he feels better after 8. He just says there is merit that some may do better after 6 and explains why. The title of the video is clickbait. Go figure. Par for the course.
@Wheyan nope.. ! He says he prefecrs 6 over 7, and that he can't remember having slept 8 hours since "forever"...
I sleep 6-8 hours on average, which isn't bad considering I work two jobs while going to college. I seem to be able to wake myself up at will and usually wake up a few seconds before the alarm clock rings. If I sleep morre than 9-10 hours then I usually wake up with a killer headache.
No one cares.
Dude 2 jobs and college, you are a hard working guy 🥺
9-10 hours what in the world, I might have hit those numbers when I was an infant, not after that
@@MrJamesdryableI do
stay consistent and you are golden
I have used 20 minute naps to restore my energy and they helped a lot. I would set a timer for 23 to give me a few minutes to relax. I didn't fall asleep but just laying down and trying to sleep helped me get more energy.
I've struggled with insomnia my whole life. For me, muchrooms or LSD trips brought a big impact. I will elaborate. I think a lot of us who have trouble having a good quality sleep developed fucked up patterns of thought which lead us to more anxiety or over vigilance which prevents us from good quality sleep. I feel like my "trips" enabled more neuro plasticity where I deconstructed some of my default patterns and learned new which brought me more calm, understanding and love towards those who surround me. I think a lot of times my default setting was that majority of people are shit so I should watch out for their crap, this was one of my default settings which prevented me from feeling fulfilled and safe. I think more positivity in general brings more peace and hence a good quality sleep. Good luck with your sleep gents!
Nothing like being put to bed after a mushroom trip haha
@@donnieptheg360 yeah sometimes feel like I'm being rocked to sleep. Not even gonna lie 😂
😂 most of us wake and kill our selves in jobs we didn’t dream of as kids just to survive no wonder no one sleeps well
do something about half sleep, the state of mind where you can hear and evaluate everything that happens around you as if you were awake and you think normally but once you get up you have no real memories about anything
this seems so easy yet so rewarding, I will give it a try
I think after all the research Matt walker has done with the difference between getting 6 hours and 8 hours asleep, you’d probably want to get 8. There’s a lot of health effects that significantly decrease on 6 hours asleep and it’s not just all about how you feel. If you watch his whole interview of Joe Rogan’s podcast your jaw would hit the floor
The title of this video is ridiculous. 😂
why
@@user-nk2df5yn1u lets say misleading
explains why the few times in my life I was excited to wake up, I got 6 hours and felt fine. Every other day I can't seem to sleep enough. Still felt like napping on those good days though later on.
As Salty dog seaman I know the power of 6h sleep and NSDR. according to tidal and moon rhythms.
Prior to taking a nap I have a cup of coffee. I'll take a mid-day nap for 45 minutes and awaken just as the caffeine is taking effect. The nap leaves me refreshed and the caffeine keeps me energized. Then I'll sleep 6 hours when I go to bed at night. Everyone is different but this sleep strategy keeps me functioning at peak throughout the day.
That coffee trick sounds pretty neat, never tried that before. I often sleep 6 hours aswell but I feel that's not really enough for me for peak mental performance.
Coffee effects more quickly for me but it’s a good idea if it works. Might try it for a 20 min nap!
I feel coffee in like 10-15 mins sometimes
What on earth?! I feel coffees effects withing minutes. Are you drinking it while full?
@@pocasanchez LOL I drink coffee and I get SLEEPY?! then a delayed reaction
1. Consistently getting good sleep (NOT like => day1: 6 hr, day2: 2 hr, day3: 8hr i.e less variance)
2. 6 hr is a multiple of 1.5 hr( 1 ultradian cycle => wake up at end of that ). Realize this and be mindful when the alarm goes off after 6 hr( crossing this window again wait, hence wake up now).
3. Thinking positively about tomorrow and tasks to do tomorrow inherently helps in deep sleep. So, just work on that and not focussing on deep-sleep explicitly.
4. Optimal to take 20min nap after every 4 hours( study ), chunked into 90 min each.
super helpful thanks
Thank you Sir.
very interesting. makes lots of sense
Secret : you can't quit your Mobile addiction then atleast use mobile on Black and White Mode so it doesn't effect your eyes so your eyes can produce enough melatonin which would help you sleep deeply
Dark mode plus red or yellow screen
Eyes don't produce melatonin
@@ayan4688 internet says : In humans melatonin is produced mainly in the pineal gland and a small portion in the retina. The synthesis and release of melatonin are stimulated by darkness, melatonin is the "chemical expression of darkness" and inhibited by light
Your eyes are affected by brightness in general, including white light.
So to sum up what he is saying the most efficient sleep durations are 1.5, 3, 4.5, 6, 7.5 hours....
Though the problem with laymen trying to measure their sleep is they underestimate. They don’t take in account how long it takes to get to sleep, and the times they wake up during the night. So in reality someone who thinks they sleep 7.5 hours may actually only be getting 7 or even 6.5.
While it's good to try to hit one of those, what you should really do is go to bed early enough to allow yourself to wake up without an alarm regularly (still have a later alarm for safety). Your body should wake up naturally at one of those times; although if you're used to waking up to an alarm, there will probably be an adjustment period
I’d love to hear your thoughts on prolonged work shifts with unpredictable interruptions in sleep. In emergency services 24hr shifts are common and have this pattern.
@@DistractedArachnid thank you. I will look into that.
I think not only consistency but also when you sleep have a huge impact
Yoga nidra is good for mid afternoon reset.
Since you are interested in yoga you might like #ConsciousPlanet and #Innerengineering
Wait wot? Didn't he start by saying you should sleep in 90 minute Ultradian cycles, then later said you should nap 20-30 mins...??
For the ultradian, he’s talking about sleeping at night. Like getting 6 hrs, 7 1/2 hrs, or 9 hrs, something on a 90 minute rhythm. The 20 minutes is just for napping, he mentions it is not well to go into rem sleep during the day, which you will if you sleep for 90 minutes. Hope that clears things up.