Why You're Always Tired
Summary
TLDRThis video debunks common sleep myths, advocating for personalized sleep durations rather than the standard 8 hours. It emphasizes the importance of consistency in sleep schedules for better quality rest. The video also addresses the misconceptions about alcohol aiding sleep, the proper way to nap, and the impact of caffeine. It advises against oversleeping and staying in bed awake, suggesting engaging in calming activities instead.
Takeaways
- 😴 Everyone's sleep needs vary; it's not always 8 hours, and can range from 6 to 10 hours.
- 🌙 Consistency in sleep schedule is crucial for better sleep quality and daytime energy levels.
- 🚫 'Catching up' on sleep over the weekend doesn't compensate for weekday sleep deprivation.
- 🍺 Alcohol might help you fall asleep faster but it negatively affects the quality of your sleep.
- ❌ Napping isn't bad; short naps can boost productivity and energy, but long naps can disrupt night sleep.
- 🛌 If you can't sleep, don't just lie in bed; get up and do something calming until you feel sleepy.
- 💤 Oversleeping, defined as consistently sleeping more than 9 hours, can be detrimental to health.
- ☕ Caffeine isn't all bad; it can improve alertness and performance when consumed appropriately.
- ⏰ Timing is key with caffeine; avoid it after lunchtime to prevent sleep interference.
- 🌟 Listen to your body and how you feel upon waking to determine the right amount of sleep for you.
Q & A
What is the main focus of the video?
-The video focuses on debunking common sleep myths and providing tips for achieving better sleep quality.
What book is the video based on?
-The video is based on Matthew Walker's book 'Why We Sleep'.
Is 8 hours of sleep a night the ideal amount for everyone?
-No, the ideal amount of sleep varies from person to person, typically between 7 to 9 hours, but can be different for some.
How can one determine their ideal amount of sleep?
-One can determine their ideal sleep amount by sleeping without an alarm and observing how many hours they naturally wake up after.
What is the significance of having a consistent sleep schedule?
-A consistent sleep schedule helps improve sleep quality, maintain energy levels throughout the day, and makes waking up easier.
Is it true that you can catch up on sleep by sleeping more on weekends?
-No, inconsistent sleep patterns can disrupt the internal sleep clock and decrease sleep quality.
How does alcohol affect sleep quality?
-While alcohol might help fall asleep faster, it disrupts REM sleep, which is essential for feeling rested.
What is the recommended duration for a nap to boost productivity and energy levels?
-Short naps of 20 to 30 minutes can boost productivity and energy levels without affecting nighttime sleep.
Why is it not advisable to stay in bed if you cannot sleep?
-Staying in bed without sleeping can associate the bed with negative emotions and make it harder to fall asleep, creating a negative cycle.
What is considered oversleeping and how does it affect health?
-Oversleeping is defined as consistently sleeping more than 9 hours. It can be detrimental to health and may not make you feel more rested.
How should one consume caffeine to avoid affecting sleep?
-Caffeine should be consumed in moderation and preferably in the morning, as it has a long half-life and can interfere with sleep if consumed late.
What is the role of caffeine in terms of alertness and performance?
-Caffeine helps improve alertness, sports performance, and cognitive performance when used correctly.
Outlines
😴 Debunking Sleep Myths for Better Rest
This paragraph discusses common misconceptions about sleep and emphasizes the importance of quality sleep. It references Matthew Walker's book 'Why We Sleep' and suggests using short-form summaries for those who prefer not to read the full book. The video aims to dispel myths such as the notion that everyone needs exactly 8 hours of sleep, highlighting that individual sleep needs can vary. The speaker shares personal experiences with sleep duration and the impact of sleep consistency on daytime energy levels. The paragraph also challenges the idea that one can 'catch up' on sleep over the weekend, explaining how inconsistent sleep patterns can disrupt the body's internal clock and reduce sleep quality.
🍷 The Impact of Lifestyle Habits on Sleep
The second paragraph explores the effects of alcohol, caffeine, and sleep practices on sleep quality. It dispels the myth that alcohol aids sleep, explaining that while it may help with falling asleep, it negatively affects REM sleep. The speaker shares personal experiences with alcohol consumption and its impact on waking up feeling refreshed. The paragraph also addresses the common belief that naps are detrimental, suggesting that short naps can actually boost energy and productivity when timed correctly. Furthermore, it discusses the negative effects of trying to force sleep when unable to fall asleep, recommending getting up and engaging in calming activities instead. The speaker warns against oversleeping, defining it as sleeping more than 9 hours consistently, which can be unhealthy. Lastly, the paragraph provides advice on caffeine consumption, suggesting that it can be beneficial when timed correctly and not consumed after lunchtime.
Mindmap
Keywords
💡Sleep Myths
💡Matthew Walker's Book 'Why We Sleep'
💡Sleep Duration
💡Sleep Consistency
💡REM Sleep
💡Napping
💡Caffeine
💡Oversleeping
💡Sleep Quality
💡Sleep Debt
💡Sleep Hygiene
Highlights
Sleep is crucial, but there's a lot of misinformation about it.
Matthew Walker's book 'Why We Sleep' is recommended for understanding sleep.
The common belief that everyone needs exactly 8 hours of sleep is a myth.
Sleep needs can vary from person to person and throughout life stages.
Sleeping without an alarm clock can help determine your natural sleep need.
Feeling groggy and grumpy in the morning could indicate poor sleep quality.
Consistent sleep patterns are key to maintaining good sleep quality.
Inconsistent sleep patterns can negatively affect your internal sleep clock.
Alcohol might help you fall asleep faster but disrupts REM sleep quality.
Short naps can boost productivity and energy levels.
Long naps can interfere with nighttime sleep and productivity.
Staying in bed when you can't sleep can create negative associations with your bed.
Oversleeping can be detrimental to your health.
Caffeine can improve alertness and sports performance if used correctly.
Caffeine has a long half-life and should be timed correctly to not interfere with sleep.
The health and wellness industry's view on caffeine has shifted.
These tips can help you achieve the best night's sleep.
Transcripts
if you're someone who constantly wakes
up feeling tired no matter how much you
sleep then this video is for you sleep
is absolutely crucial but there's so
much misinformation out there that could
be interfering with your rest so in this
video we will debunk some of the biggest
sleep myths so that you can get the
quality of sleep that you deserve a lot
of the ideas in this video are based on
Matthew Walker's book why we sleep which
is an absolutely amazing book and I can
really recommend it to everyone if you
don't want to read the full book but you
still want to get them most important
information out of the book use short
form short form offers summaries and
book guides as well as audio book guides
and exercises for some of the most
popular books out there so make sure to
check them out through my affiliate link
let's start with one of the most common
beliefs that everyone needs exactly 8
hours of sleep a night it seems like
eight is really the perfect number it's
that magic number but the reality is
completely different some people need
more sleep and some people need less
sleep the necessary amount of sleep can
really vary from from person to person
it is usually between 7 and 9 hours of
sleep but there could also be bigger
variations so maybe you might only need
6 hours or you might need 10 the amount
of sleep that we need can also change
throughout our lives but also depending
on our daily activities I mean for sure
you've noticed that when you're working
out you need to sleep more because your
body needs more rest a way to figure out
how many hours of sleep you need is to
sleep without setting an alarm clock and
seeing after how many hours you wake up
naturally I found that 8 hours is
actually the perfect amount of time for
me but I've also found out that that
only works when I go to bed at around
10:00 and wake up at 6:00 if I go to bed
way later I will also sleep way more
than those 8 hours but I feel way more
groggy and Grumpy in the morning the key
is really to focus on how you feel when
you wake up and also how you feel
throughout the day if your energy levels
are somewhat constant throughout the day
and they don't dip very low after
lunchtime you are probably getting a
good amount of sleep do not focus on a
random number of hours that you need to
sleep in the night but actually try to
figure out what is the perfect amount of
sleep for you if you're enjoying this
video make sure to subscribe for more
content like this and follow me on my
Instagram and my Tik Tok next app is the
idea that you can catch up on sleep
often times we'll go through the week
sleeping five six hours every night
maybe even less thinking that we will
just catch up on it on the weekend
that's just fine right I mean there
won't be any health
consequences that is actually wrong
because inconsistent patterns of
sleeping actually mess with our internal
sleep clock it really throws our body
off and as a result the quality of sleep
also decreases as with so many things
consistency really is key when you start
sleeping at around the same time every
day and wake up at around the same time
you actually get way more out of those
hours that you're sleeping you will feel
way more energized your energy levels
won't just fall throughout the day and
also it will be way easier to wake up
I've really tried this out and I noticed
that when I had a consistent and sleep
schedule I would feel so much more
rested but whenever I would fall back
into this unhealthy habit of going to
bed at random times and waking up at
random times I would feel way more tired
I would drink more caffeine and often
times after lunch I couldn't even
function let's talk about alcohol a lot
of people think that drinking actually
helps you sleep better there are
multiple ways in which alcohol affects
your body and because of some of them
you might feel a little bit sleepy kind
of drowsy maybe more relaxed and as a
result you think you will sleep better
but while alcohol might help you to fall
asleep faster and go to bed without
overthinking and tossing and turning it
doesn't actually improve the quality of
your sleep it actually disrupts the
amount of REM sleep that you get and REM
sleep is that part of sleep that
actually makes us feel rested personally
I have periods of time where I
completely give up drinking usually it's
either because I don't feel like
drinking or for example before I ran my
half marathon I didn't drink for 6 weeks
before that and I definitely notice the
difference because on weekends I
wouldn't wake up feeling tired and I
wouldn't wake up with a headache so
while I definitely understand the appeal
of alcohol it is not something we need
in order to function the next one is the
idea that naps ruin your sleep and that
you should never nap I really disagree
with this one even just personally I
love my naps I love a good power nap but
that is the point there's a right and
wrong way to nap and short naps 20 to 30
minutes actually boost your product
productivity they boost your energy
levels but if you're sleeping for 2
hours in the middle of the day you
probably wake up feeling very groggy
very grumpy and your productivity will
be affected by that it's also important
to time your naps correctly I would
definitely not nap in the afternoon or
early evening because that will
definitely interfere with your sleep but
a 30 minute lunchtime nap for me is the
Ultimate Energy booster the next idea is
that if you cannot sleep you're just not
trying hard enough and you should just
stay in bed and keep trying it can
happen that we wake up in the middle of
the night and often times our instinct
is to just stay in bed and stare at the
ceiling hoping we will fall back asleep
the thing is if we don't fall back
asleep immediately this can actually
have negative impacts because we start
to associate our sleeping space our bed
with negative emotions with this feeling
of trying to go to sleep but not being
able to as a result getting frustrated
and it's all a negative cycle the
solution is to get up completely leave
your bed and do something calming listen
to some calming music read a little bit
with dimmed lights and return to your
bed only when you feel ready to sleep
and you're actually feeling sleepy this
way you keep associating your bed with a
restful place and your body is more
likely to fall asleep easily this one is
actually really surprising because a lot
of people think that more is better when
it comes to sleep and that is actually
false overs sleeping is actually a thing
and sque squeezing in a few extra hours
of sleep is not guaranteed to make you
feel more rested like we discussed in
the beginning there is a certain amount
of time that is perfect for you and if
you sleep an hour or two more you might
wake up feeling way more tired than you
would if you slept one less hour
surprisingly oversleeping is actually
defined as sleeping more than 9 hours
consistently if you're sleeping 9 hours
after a party or after you've gotten to
bed late that is fine but if you
consistently sleep more than 9 hours
hours that is not a good sign and it may
be detrimental for your health so in the
long term it is a good idea to try to
get consistent amount of sleep and
consistently the same amount of sleep
without oversleeping or
undersleeping and finally let's talk
about caffeine I feel like the health
and wellness industry has shifted to see
caffeine as a negative thing it is
definitely known that caffeine can
interfere with sleep but that doesn't
mean that caffeine is bad all around it
helps us be more alert it helps us
improve Sports Performance as well as
cognitive performance and if used
correctly it won't impact your sleep
drinking caffeine in the morning is fine
as long as you don't do it after
lunchtime I try to stick with one or two
coffees in the morning and then if I'm
feeling tired and sleepy after lunchtime
I might drink a green tea or a black tea
or just scrap some water maybe some
sparkling water to get some some bubbles
for some reason they make me feel more
alert I don't know you don't need to
completely give up caffeine but you need
to time it correctly and keep in mind
that caffeine has a very long halflife
which means that after about 5 hours
half of the amount of caffeine you
consumed is still in your body and that
can add up also caffeine takes about 20
minutes to act so if you're drinking a
coffee and you don't feel the effects
immediately don't just go and grab
another coffee just wait a second just
have some patience with all of these
tips you should be equipped to get the
best night of sleep so good night
bye-bye
Посмотреть больше похожих видео
5.0 / 5 (0 votes)