Stop Waking Up at 3AM - Huberman's Tricks for Longer Sleep
Summary
TLDRIn diesem Video werden verschiedene Aspekte des Schlafes und wie man einen guten Schlaf fördern kann, diskutiert. Es wird betont, wie wichtig körperliche Bewegung ist, um den Körper und das Gehirn in einem gesunden Zustand zu halten. Dabei sollte man jedoch vorsichtig sein, nicht zu viel oder zu intensiv zu trainieren, da dies zu Übererregung und Schlafproblemen führen kann. Eine ausgewogene Mischung aus moderater Bewegung und Krafttraining wird empfohlen. Darüber hinaus wird darauf hingewiesen, dass viele Menschen zu spät zu Bett gehen und daher die wertvollen Schlafstunden vor Mitternacht verpassen. Eine frühere Schlafenszeit kann den Schlaf regenerativer und erholsamer machen. Abschließend werden die Risiken der übermäßigen Einnahme von Melatonin-Supplementen diskutiert, die die hormonellen Systeme des Körpers stören können.
Takeaways
- 😴 Viele Menschen wachen nach vier bis fünf Stunden Schlaf auf, weil sie zu spät ins Bett gehen; Melatonin hilft beim Einschlafen, hält aber nicht durch.
- 🏋️♂️ Nicht ausreichende oder übermäßige körperliche Aktivität kann Schlafstörungen verursachen; ein Gleichgewicht ist entscheidend.
- 🏃♀️ Empfohlen werden 150 bis 180 Minuten mäßiges kardiovaskuläres Training pro Woche für einen besseren Schlaf.
- 💪 Mindestens sechs Sätze Widerstandsübungen pro Körperpartie pro Woche sind nötig, um die Muskelkraft zu erhalten.
- 🧠 Körperliche Bewegung fördert nicht nur den Schlaf, sondern verbessert auch die Gehirnfunktion und allgemeine Gesundheit.
- 🕗 Früher zu Bett gehen kann zu einem tieferen und erholsameren Schlaf führen, im Gegensatz zum späten Schlafengehen.
- 📱 Die Nutzung von Smartphones oder anderen Bildschirmen nach dem Aufwachen in der Nacht kann den Schlaf weiter stören.
- 🔬 Wissenschaftliche Studien unterstützen die Vorteile von regelmäßiger Bewegung für Schlaf, Gehirn- und Muskelgesundheit.
- 🚫 Die Einnahme von Melatonin als Nahrungsergänzungsmittel wird aufgrund hoher Dosierungen und möglicher Hormonstörungen kritisch gesehen.
- 🕰 Jede Stunde Schlaf vor Mitternacht könnte wertvoller sein als Schlaf nach Mitternacht.
Q & A
Warum wachen viele Menschen nach vier oder fünf Stunden Schlaf auf?
-Viele Menschen, die nach vier oder fünf Stunden Schlaf aufwachen, könnten zu spät ins Bett gehen. Melatonin hilft beim Einschlafen, aber nicht beim Durchschlafen, daher könnte ein früheres Zubettgehen notwendig sein.
Wie beeinflusst körperliche Aktivität den Schlaf?
-Körperliche Aktivität kann den Schlaf beeinflussen, indem sie entweder zu wenig oder zu viel ausgeführt wird. Eine angemessene Menge an körperlicher Aktivität hilft, einen besseren Schlaf zu fördern.
Was ist die empfohlene Menge an kardiovaskulärer Aktivität pro Woche für besseren Schlaf?
-Die empfohlene Menge an kardiovaskulärer Aktivität für besseren Schlaf beträgt etwa 150 bis 180 Minuten pro Woche in Zone 2, wo man sich leicht anstrengt, aber noch gesprächsfähig ist.
Wie viele Sets an Krafttraining pro Körperteil werden wöchentlich empfohlen?
-Es wird empfohlen, mindestens sechs Sets pro Körperteil pro Woche durchzuführen, um die Muskelkraft zu erhalten.
Wie beeinflusst die Einnahme von Blut von körperlich aktiven Personen die Gehirnfunktionen bei inaktiven Personen?
-Eine Studie von Tony Wyss-Coray an der Stanford University zeigte, dass die Einnahme von Blut von körperlich aktiven Personen in inaktive Personen verschiedene Aspekte der Gehirnfunktion verbessert, da von den Muskeln ausgeschiedene Stoffe andere Organe beeinflussen.
Warum ist Melatonin möglicherweise nicht die beste Wahl für die Schlafunterstützung?
-Melatonin kann andere Hormonsysteme stören, da die üblichen Dosierungen viel höher sind als die natürlicherweise ausgeschütteten Mengen. Es kann auch die Pubertät verzögern und sollte besonders bei Kindern mit Vorsicht verwendet werden.
Warum könnten einige Menschen davon profitieren, früher ins Bett zu gehen?
-Einige Menschen könnten genetisch dazu neigen, früher zu schlafen, und könnten feststellen, dass Schlaf vor Mitternacht sie tiefer und erholsamer auflädt als Schlaf danach.
Wie wirken sich Testosteron und Östrogen auf die Gesundheit und das Wohlbefinden aus?
-Sowohl Testosteron als auch Östrogen sind für Männer und Frauen wichtig und beeinflussen Libido, Gehirngesundheit und Langlebigkeit. Eine angemessene Balance dieser Hormone ist entscheidend.
Was sind die potenziellen Risiken der Melatonin-Supplementierung?
-Die Risiken der Melatonin-Supplementierung umfassen die Störung anderer Hormonsysteme und mögliche Auswirkungen auf die Pubertät bei Kindern, da Melatonin die Sekretion von Geschlechtshormonen unterdrücken kann.
Warum ist es schwierig, sich selbst zum Einschlafen zu zwingen, im Gegensatz zur Fähigkeit, Müdigkeit zu überwinden?
-Es gibt eine Asymmetrie im Körper, die es uns erlaubt, Müdigkeit zu überwinden, aber es ist viel schwieriger, sich selbst zum Einschlafen zu zwingen. Dies könnte darauf hinweisen, dass einige Menschen von Natur aus früher schlafen gehen sollten.
Outlines
⏱️ Schlafprobleme und Anpassungen
Menschen, die nach 4-5 Stunden aufwachen, sollten früher ins Bett gehen. Melatonin hilft beim Einschlafen, erhält den Schlaf aber nicht. Viele Menschen gehen um 23 Uhr ins Bett und wachen um 3-4 Uhr auf, obwohl sie eigentlich um 21 Uhr zu Bett gehen sollten. Regelmäßige Bewegung, etwa 150-180 Minuten Ausdauertraining pro Woche, hilft beim Schlafen. 6 Kraftübungen pro Körperpartie pro Woche halten die Muskeln fit. Bewegung aktiviert den Körper und verbessert den Schlaf.
🌙 Früh ins Bett gehen und Melatoninergänzung vermeiden
Jede Stunde Schlaf vor Mitternacht ist erholsamer als nach Mitternacht. Wer um 21 Uhr ins Bett geht und um Mitternacht kurz aufwacht, kann einfacher wieder einschlafen. Konzentration ist zwischen 4-7 Uhr besser mit weniger Ablenkungen. Melatoninergänzung wird nicht empfohlen, da die Dosen sehr hoch sind und mit anderen Hormonen interagieren können. Dies kann die Pubertät verzögern und andere hormonelle Funktionen beeinträchtigen, was sich auf Gesundheit und Libido auswirken kann. Melatonin sollte nur gelegentlich bei Jetlag verwendet werden.
Mindmap
Keywords
💡Bewegung
💡Krafttraining
💡Bettgehzeit
💡Melatonin
💡Depression
💡Regeneration
💡Übung
💡Stress
💡Fokus
💡Jetlag
Highlights
People waking up after 4-5 hours of sleep may be going to bed too late and need to go to bed earlier, around 9 PM.
Melatonin supplements can help you fall asleep but don't keep you asleep, and the dosages are often too high.
Getting an appropriate amount of physical exercise each day, about 150-180 minutes of zone 2 cardio per week, can help with sleep and overall health.
Doing 6 sets per body part per week, for resistance training, is the minimum to maintain muscle and strength, which also benefits sleep.
When muscles work during exercise, they secrete substances that improve brain function, memory, and neuron health.
There's an asymmetry in our system where we can push through fatigue but can't make ourselves fall asleep easily.
Most people were evolutionarily designed to go to sleep shortly after sunset, so going to bed earlier may be more natural.
Every hour of sleep before midnight may recharge more deeply than the hours after midnight.
Going to bed late and waking up after 4-5 hours leads to working at reduced capacity throughout the day.
Melatonin supplements can interact with and suppress other hormone systems in the body, like testosterone and estrogen, which are important for brain longevity, health, and libido.
Melatonin supplements should not be taken as casually as M&Ms, and may cause problems, especially for children, as it suppresses the onset of puberty.
Occasional use of melatonin for jet lag may be okay, but it should not be relied upon as a regular supplement.
Appropriate physical activity, resistance training, and going to bed earlier can help improve sleep and overall health and function.
There's an asymmetry in our system where we can push through fatigue but can't make ourselves fall asleep easily.
Getting the appropriate amount of physical exercise each day, about 150-180 minutes of zone 2 cardio per week, can help with sleep and overall health.
When muscles work during exercise, they secrete substances that improve brain function, memory, and neuron health.
Transcripts
the other thing is that many of the
people waking up after four or five
hours were supposed to go to bed earlier
remember melatonin puts you to sleep but
doesn't keep you asleep so many of these
people might be going to bed at 11
o'clock
waking up at three or four a.m
here i am again when actually they need
to go to bed at nine
it seems common at least among people
that i know that they can fall asleep
like right away almost instantly but
then four to five hours later they're
wide awake you sort of mentioned
depression what else is going on there
what goes through your mind in terms of
uh how to handle that yeah so a couple
things one is they might not be getting
enough physical activity during the day
or they're getting too much they're over
trained um you know that there's a
i don't want to get the exercise gurus
on my back because they're they're some
of the most the nutrition and exercise
folks online or
you know
they come after you with with pitchforks
or whatever um with forks um but you
know you can if you train too much and
too often uh you'll find that you can't
get enough sleep and you're always tired
if you train too intensely you'll often
find that you um
you'll you'll have this uh
waking up
um agitated now that's that's i wouldn't
get too bogged down in that but it's
something to keep an eye out for people
that are doing tons and tons of miles on
the road and then they're always
exhausted well your body's just not
recovering and
likewise with work if you just work work
work you're just burning yourself down
but i think people who are waking up
after um four or five but sorry i should
close that out and say that but an
appropriate amount of physical exercise
each day is going to help you get the
appropriate amount of sleep and the rule
of thumb from the literature is about
150 to 180 minutes per week of zone 2
cardio so this is um cardiovascular
exercise of any kind where you could
have a conversation but you're a little
bit strained you'd prefer to be quiet to
keep it going um
zone two cardio 150 to 180 minutes a
week approximately um broken up into
various sessions and then it's very
clear
that the body and brain
and the skeletal system in the muscular
system benefit from
any from a minimum of six sets per
body part
per week just to maintain muscle i'm not
talking about people building muscle i'm
talking about people like my mom who's
in her you know late 70s should be doing
six sets a week of quadricep work um and
the intensity of that and so forth is a
full discussion that we don't have time
for but you know people would need to
maintain their strength um so six sets
would be the minimum and of course
if people are doing you know
sets to failure and drop sets and
assisted reps and all that that's a
different business right because then
you know
i'm talking about the typical person
that that will help sleep the 150 to 180
minutes of zone two cardio and getting
resistance exercise you know three or
four times a week you're going to be a
much more fuel efficient better sleeping
more focused system without question
there's tons of science to support why
that's the case in fact there's this
really cool study i'll just mention that
was done at stanford recently by my
colleague tony weiss corey where they
take the blood
from exercised individuals and they
infuse it into non-exercise individuals
and all sorts of aspects of brain
function improve there's actually stuff
secreted from the muscles that then go
off to the other organs this makes total
sense when you hear about it because
you think well how could that be but
the rationale is that the other organs
of the body don't know what the other
organs in the body are doing so they
need to receive signals so when the
muscles are working the brain says oh i
need to keep the neurons that are
responsible for motor function and
memory assad improvements in memory and
alzheimer's patients in this study
really amazing
so
there's that there's the exercise and
effort component i don't think we were
designed to just think
and um and scroll and text i think we
were designed to move and that's vitally
important
provided we don't do do it to excess the
other thing is that many of the people
waking up after four or five hours were
supposed to go to bed earlier remember
melatonin puts you to sleep but doesn't
keep you asleep so many of these people
might be going to bed at eleven o'clock
waking up at three or four a.m
ah here i am again when actually they
need to go to bed at nine
now there's this weird asymmetry in the
way that our system is built in that we
can push through fatigue but it's very
hard to make ourselves fall asleep so
some people need to discover that they
actually were meant to go to bed earlier
i i know people think about night owls
and morning larks and this kind of thing
that's a big uh idea in industry and to
some extent it's true there are genetic
polymorphisms that relate to these
things
but
for the most part most people were you
know evolved in under conditions where
they went to sleep shortly after the sun
went down so i'm
with age i'm going to bed earlier and
earlier
i realize there's some lifestyle factors
too but
i do think that there is something
powerful about going to bed a little
earlier there i keep asking matt walker
if there's any science to support this
and he tells me no but i find and many
people find that every hour of sleep
before midnight recharges them more
deeply than the hours after midnight and
i don't know what this is
um but i find if i go to bed at nine
o'clock
and i'll sometimes wake up at midnight
i'm like ah it's only midnight what am i
gonna do but then i fall back asleep
i'll wake up at three or four a.m and
i'm ready to go
and and that's that's great i mean you
can get so much done in the hours
between you know four and seven a.m
fewer distractions your focus can be
very high the problem is most people are
going to bed late they're waking up at
four or five hours later then they're
scrolling on their phone because it's a
very kind of passive sensory input
they're trying to get themselves back to
sleep it doesn't work and then
throughout the day they're working at
about 75 capacity so i would encourage
those people to start going to bed
earlier
um
i i didn't finish up with melatonin
earlier i'm not a fan
not a fan of melatonin supplementation
dosages are much too high it's a hormone
that interacts with the other hormone
systems of the brain and body
mostly the dosages are much too high
what you take in terms of one milligram
melatonin very small dosage is something
like 100 times what you naturally
secrete i get really concerned about
this especially in kids because
melatonin is actually the hormone that
suppresses the onset of puberty
um i don't have any direct data in
myself but
i'm not interested in taking a hormone
uh exogenous hormone that suppresses the
uh sextorian hormones which are
testosterone and estrogen powerful
hormones in men and women um for all
sorts of things and i know that a lot of
people just think oh testosterone men
estrogen women that's not the way it
works they're present in both and
actually having sufficient levels of
estrogen for for men provides not too
high
is
important for brain longevity and health
it's actually really important for
libido a lot of people that um get on
hormone replacement men that get on
hormone replacement will take things
like an astrozole and they'll start
crushing their
estrogen and they run into serious
sexual side effects so you want these
things working naturally
um
hormone therapy or not and melatonin
just it causes all sorts of problems so
i i know that the melatonin supplement
uh manufacturers probably don't like
that i say this but melatonin is sh i
don't think should be just
taken the way that people take it like m
ms
maybe occasionally for jet lag but don't
rely on this powerful hormone it
disrupts a number of other systems
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