How To Fall Asleep Quickly & Sleep The Entire Night

Summary

This video script addresses common sleep concerns, sponsored by Eight Sleep. It covers sleep latency, the impact of eating before bed, the benefits of exercise on sleep, and the ideal sleep position. The script also discusses sleeping naked, the importance of room temperature, pet co-sleeping, 'sleep divorce,' bedding material effects, sleep medications, and the record for the longest time without sleep. Expert insights and practical tips are provided for better sleep hygiene.

Takeaways

• 🛌 Falling asleep within 10-20 minutes is normal; immediate sleep can indicate deprivation, while over 45 minutes might signal insomnia.
• 🍽 Eating a big meal close to bedtime can cause heartburn and disrupt sleep; it's best to have a normal-sized dinner 2-3 hours before bed.
• 🏋️ Exercise is beneficial for sleep; regular workouts can improve sleep quality, but high-intensity exercise right before bed might not be ideal.
• 🛌 Side and back sleeping are generally recommended; back sleeping helps with alignment but isn't good for those with sleep apnea or snoring.
• 🌡 Sleeping naked is fine for most people; light, breathable pajamas can also help regulate temperature and prevent exposure to allergens.
• 🌡 Ideal sleep temperature is between 60-68 degrees Fahrenheit; a cooler environment generally supports better sleep.
• 🐶 Co-sleeping with pets is common but can disrupt sleep due to their movement, heat, and potential dirtiness.
• 💔 Sleep divorce (sleeping in separate beds) can improve individual sleep quality and relationship satisfaction if one partner is disrupting the other's sleep.
• 🛏 Natural fiber bedding like cotton, linen, and bamboo helps maintain a cooler sleep environment compared to synthetic materials.
• 💊 Long-term use of sleep medications is not recommended due to potential dependence and side effects; melatonin can help with circadian rhythm but should be used cautiously.

Q & A

What is the average time it should take to fall asleep and why is it significant?

The average time it should take to fall asleep is 10 to 20 minutes, which is referred to as sleep latency. Falling asleep immediately could indicate sleep deprivation, while taking longer than 45 minutes might suggest a sleep disorder like insomnia.

How does eating a large meal close to bedtime affect sleep?

Eating a big meal close to bedtime can hurt sleep by potentially causing heartburn. Lying down after indulging can lead to acid reflux, which results in burning esophageal pain and disrupts sleep.

What is the recommended timing for dinner in relation to bedtime to promote better sleep?

It is recommended to have a normal-sized dinner at least two to three hours before bed, considering that as the last meal of the day to promote better sleep.

How does exercise impact sleep quality and what should be avoided?

Exercise is helpful for sleep quality, with research showing a link between physical activity and better sleep. However, high-intensity exercise late at night should be avoided if possible, as it might disrupt sleep.

What is the recommended sleep position according to health experts and why?

Experts recommend back sleeping as it helps maintain alignment of the head, neck, spine, and hips, reducing back pressure. It also causes the least wear and tear on the face, which is beneficial for reducing wrinkles.

Why is sleeping on your stomach considered a poor sleep position and what are its effects?

Sleeping on your stomach puts the most strain on the back, neck, and face. It can also lead to more frequent erotic dreams, according to one study.

What are the benefits of sleeping naked and are there any considerations for those with sensitive skin or allergies?

Sleeping naked can be beneficial for those who feel cooler or enjoy it. However, for those with sensitive skin or severe allergies, wearing light, breathable clothing like bamboo pajamas might be a better option to regulate temperature and avoid exposure to bacteria or dust mites.

How important is the bedroom temperature for sleep and what is the recommended range?

Bedroom temperature is important for sleep, with a range of 60 to 68 degrees often cited as ideal for most people. A hot sleep environment can interfere with the body's natural cooling process and lead to poor sleep.

What is the Eight Sleep Pod and how does it contribute to better sleep?

The Eight Sleep Pod is a technology that can be added to an existing mattress to cool or warm each side of the bed. It has features like an adjustable base, a noise-free alarm, and the ability to control the bed with a tap, which can contribute to better sleep quality.

What is the impact of pets, specifically dogs, on sleep and what are the considerations for co-sleeping with them?

Dogs can impact sleep due to their body heat, movement, and potential for bringing dirt into the bed. While some studies show that dogs can improve sleep when in the bedroom, others suggest that co-sleeping with dogs can lead to poorer sleep quality.

What is a 'sleep divorce' and how might it affect personal well-being and relationships?

A 'sleep divorce' refers to sleeping in separate beds or rooms. It can improve sleep quality and personal well-being if one partner sleeps better alone or if it helps with other aspects of personal life or the relationship. However, it's important to consider the potential impact on the relationship and seek advice if necessary.

How does the fabric of bedding affect sleep and what type is recommended?

The fabric of bedding should help maintain a good temperature for sleep, ideally keeping you cool. Natural fibers like cotton, linen, and bamboo are recommended as they are more breathable and help keep you cooler compared to synthetic materials.

What are the concerns with using sleep medications long-term and what are some alternatives?

Long-term use of sleep medications, including prescription Z-drugs and over-the-counter options, can lead to tolerance, dependence, and potential brain issues. Melatonin is an alternative that can reset the circadian cycle but should be used cautiously due to high dosages in some over-the-counter treatments.

What is the longest recorded time someone has gone without sleep and why was this record discontinued?

The longest recorded time without sleep is 18 days and 21 hours by Robert McDonald in 1986. The Guinness Book of World Records discontinued this record in 1997 due to the significant dangers associated with sleep deprivation.

Outlines

00:00

🛌 Sleep Latency and Pre-Sleep Practices

This paragraph discusses the concept of sleep latency, which is the average time it takes to fall asleep, typically 10 to 20 minutes. It emphasizes that falling asleep immediately could indicate sleep deprivation, while taking longer than 45 minutes might suggest insomnia. The speaker also addresses common sleep myths, such as eating a big meal before bed, which can cause heartburn and disrupt sleep. Instead, a normal-sized dinner a few hours before sleep is recommended, along with sleep-friendly snacks if needed. The paragraph also highlights the benefits of exercise for sleep, but advises against late-night high-intensity workouts.

05:01

🏋️‍♂️ Sleep Positions and Their Impacts

The speaker explores various sleep positions, stating that there's no universally best position, as it depends on individual preferences and health concerns. Back sleeping is recommended for alignment and reduced pressure on the back, and it's noted for causing less facial wear and tear, potentially reducing wrinkles. However, for those with sleep apnea or who snore, back sleeping can exacerbate these issues. The worst position is identified as face down, due to the strain it puts on the back, neck, and face. Interestingly, the paragraph also links sleep positions to dream patterns, with face-down sleepers reportedly having more frequent erotic dreams.

10:03

👚 Sleeping Naked and Temperature Considerations

This section examines the practice of sleeping naked, suggesting it can be beneficial for those who feel cooler this way, but also notes the potential for direct skin-to-sheet contact to expose one to bacteria or allergens. Alternatives like breathable pajamas are suggested for temperature regulation. The importance of sleep temperature is also discussed, with a range of 60 to 68 degrees Fahrenheit recommended for most people. A hot sleep environment is identified as problematic for both falling asleep and maintaining sleep, with one study showing that cooling caps can help insomniacs fall asleep faster.

🛏️ Eight Sleep Pod Technology and Sleep Divorce

The speaker introduces Eight Sleep's pod technology, which can be added to existing mattresses to regulate temperature on each side of the bed. The benefits of the Eight Sleep Pod, including its cooling capabilities and adjustable base, are highlighted, along with its noise-free alarm feature. The paragraph also touches on the concept of a 'sleep divorce,' or sleeping separately from one's partner, noting that it can be beneficial for sleep quality and relationship satisfaction, and suggesting that therapy might be helpful for those considering this option.

🧺 Bedding Fabrics and Sleep Medications

The final paragraph delves into the effects of different bedding fabrics on sleep, advocating for natural fibers like cotton, linen, and bamboo due to their breathability and cooling properties. Synthetic materials are noted for causing more sweating and discomfort. Thread count in cotton sheets is mentioned as more of a marketing tool than a sleep aid. The speaker also discusses sleep medications, expressing caution about long-term use of prescription Z-drugs and over-the-counter sleep aids due to potential side effects and the risk of dependence. Melatonin is presented as a safer alternative for resetting the circadian cycle, but a warning is issued about high dosages and the misconception of natural equating to safe.

🏆 World Record for Longest Time Awake

In a lighter note, the speaker mentions the world record for the longest time without sleep, set at 18 days and 21 hours by Randy Gardner in 1964, and notes the cessation of this record by the Guinness Book of World Records in 1997 due to the health risks associated with extreme sleep deprivation. The paragraph ends with a humorous prompt to watch the speaker's reaction to other dangerous world records.

Keywords

💡Sleep Latency

Sleep latency refers to the amount of time it takes for a person to fall asleep. In the video, it is mentioned that an average sleep latency is 10 to 20 minutes, and a longer duration could be indicative of a sleep disorder like insomnia. This concept is central to understanding sleep health and the importance of not taking too long to fall asleep.

💡Sleep Deprivation

Sleep deprivation is a state where an individual does not get enough sleep. The script mentions that falling asleep immediately upon closing one's eyes might be a sign of sleep deprivation, highlighting the importance of adequate sleep for overall health and well-being.

💡Insomnia

Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. The video discusses insomnia as a potential issue if one often lies awake for 45 minutes or longer before falling asleep, emphasizing the need to address this condition with a healthcare provider.

💡Exercise and Sleep

The video highlights the positive impact of regular exercise on sleep quality. It suggests that engaging in physical activity can lead to more sleep, deeper sleep, and feeling more refreshed upon waking. However, it also advises against high-intensity exercise late at night.

💡Sleep Position

Sleep position is the posture one assumes while sleeping. The script explains that there is no universally best position, but back sleeping is often recommended for alignment and reduced pressure on the back. It also touches on the impact of sleep position on health issues like sleep apnea and snoring.

💡Sleep Apnea

Sleep apnea is a serious sleep disorder where breathing repeatedly stops and starts during sleep. The video mentions that back sleeping can worsen sleep apnea due to the tongue falling back into the mouth, obstructing the airway.

💡Bedroom Temperature

The video emphasizes the importance of maintaining an optimal bedroom temperature for sleep, suggesting a range of 60 to 68 degrees Fahrenheit. It explains that a hot sleep environment can interfere with the body's natural cooling process and lead to poor sleep quality.

💡Sleep Hygiene

Sleep hygiene refers to the practices and habits that are conducive to sleeping well on a regular basis. The script discusses various aspects of sleep hygiene, including bedtime routines, diet, exercise, and bedroom conditions, all of which contribute to better sleep.

💡Eight Sleep Pod

The Eight Sleep Pod is a product mentioned in the video that can be added to an existing mattress to regulate temperature and provide a personalized sleep environment. It exemplifies the modern approach to sleep hygiene, offering technology to improve sleep quality.

💡Melatonin

Melatonin is a hormone that helps regulate sleep-wake cycles. The video discusses melatonin as an over-the-counter supplement used to reset the circadian rhythm, especially for jet lag, but warns against high dosages and the misconception that natural always means safe.

💡Sleep Medications

Sleep medications, or Z-drugs, are prescription drugs used to treat insomnia. The script advises caution with long-term use due to the risk of tolerance and dependence, and also mentions over-the-counter alternatives that may cause residual drowsiness.

💡Sleep Debt

Sleep debt refers to the accumulation of lack of sleep over time. The video does not explicitly mention 'sleep debt,' but the discussion of sleep deprivation and the importance of adequate sleep implies the concept of sleep debt and its potential negative effects on health.

Highlights

Average time to fall asleep is 10 to 20 minutes, with immediate sleep possibly indicating sleep deprivation.

Lying awake for 45 minutes or more could point to insomnia.

Eating a big meal close to bedtime can cause heartburn and disrupt sleep.

Having a normal-sized dinner 2-3 hours before bed is recommended.

Exercise is linked to better sleep, but late-night high-intensity exercise should be avoided.

Back sleeping is recommended for alignment and reduced pressure on the back.

Back sleeping puts the least wear and tear on the face, beneficial for reducing wrinkles.

Sleeping face down is the worst position due to strain on the back, neck, and face.

Sleep position can influence dreams, including frequency and content.

Sleeping naked can be healthy, but consider skin sensitivity and allergies.

Room temperature between 60 to 68 degrees is ideal for most people.

Eight Sleep Pod technology can cool or warm each side of the bed, improving sleep quality.

Dogs in bed can affect sleep quality, with some studies showing mixed results.

Sleep divorce, or sleeping separately, can improve sleep and relationship satisfaction.

Natural fiber bedding like cotton, linen, and bamboo helps stay cooler during sleep.

Prescription sleep drugs and over-the-counter medications can have side effects and should be used cautiously.

Melatonin is used to reset circadian cycles but should be used with caution due to high dosages in some products.

The longest recorded time awake is 18 days and 21 hours, highlighting the dangers of sleep deprivation.

Transcripts

- I've rounded up the most common sleep questions

that I've gotten from my patients,

and I'm breaking them down one by one for you.

Huge thanks to Eight Sleep for sponsoring this video.

Be, whoop!

(graphic chiming)

How long should it take you to fall asleep?

10 to 20 minutes on average.

I know that was a quick answer,

but the amount of time it takes to fall asleep

is called sleep latency.

Actually, if you just close your eyes

and pass out immediately,

that might be a sign of sleep deprivation.

On the other hand,

if you often lie awake for 45 minutes or longer

before falling asleep,

it could point to a sleep disorder

worth discussing with your doctor,

usually called insomnia.

I said, "Usually," because it's completely normal

to fall asleep quickly sometimes

or to occasionally have trouble falling asleep.

So don't get too worried, unless a pattern emerges.

(graphic chiming) (gentle upbeat music)

Is a full tummy good for sleep?

Nope.

Eating a big meal close to bedtime

is more likely to hurt sleep than help it.

And I know like in cartoons, they're always like,

"Oh, I need a big glass of milk

and some bread to fall asleep," no.

Indulging and then lying down

is a recipe for getting heartburn.

All the acid that's secreted can actually come up

and then end up burning your esophagus,

causing that terrible, terrible heartburn pain

right in the center of your chest.

The best thing to do is have a normal-sized dinner,

at least two to three hours before bed,

and consider that your last meal of the day.

You're starving later on, which sometimes happens to me,

and need a nighttime snack,

keep it small and sleep-friendly.

Remember, you want to avoid caffeine,

spicy foods, and alcohol.

(graphic chiming) (gentle upbeat music)

Is exercise helpful or hurtful for sleep?

It's absolutely helpful.

In fact, research has linked sweating it out

to snoozing well over, and over, and over.

If you're having trouble with sleep

and you're not working out regularly,

starting an exercise regimen

might be one of the most effective things you can do

for improving your sleep.

Getting more sleep over overall, getting more deep sleep,

feeling more refreshed when you wake up,

all these things are huge.

I would try and stay away

from late-night, high-intensity exercise if you can.

But in general, late-night exercise

is probably still better than no exercise at all.

(graphic chiming) (gentle upbeat music)

What's the best sleep position?

I'm a side sleeper at heart,

but there's no one position

that's gonna be best across the board.

It really depends on your individual preferences

and health concerns.

Now, if you don't have any relevant health issues,

experts will say that they recommend back sleeping

'cause it helps keep your head, neck, spine, hips aligned,

and therefore reduces pressure on your back.

And while this isn't a health thing exactly,

back sleeping puts the least wear and tear on your face.

People don't think about that, but facial skin is delicate.

So the less you push your face into your pillow,

the better it is for wrinkles and such.

Oh, oh, and if you have sleep apnea or you snore,

back sleeping is the worst,

because what happens is gravity actually makes it easier

for your tongue to fall back into your mouth

or for your airway to fully relax,

and therefore get obstructed.

As for the worst position,

probably lying face down is like the worst ranking one

'cause it puts the most strain on your back,

on your neck, on your face.

But some experts say that it's not terrible,

as long as you're comfortable

and you're sleeping the full number of hours.

Something that I never knew

and I actually found out

while I was doing some sleep research

is that how you sleep can actually influence your dreams:

how often you dream,

whether or not you remember your dreams,

and what you actually dream about.

One study found that people who sleep face down

report more frequent erotic dreams.

(person whistling)

Pressure? I don't know.

(graphic chiming) (gentle upbeat music)

Is sleeping naked healthy?

Sure, in most cases, it's probably fine.

If you prefer sleeping naked 'cause you feel cooler

or, for some other reason, you just enjoy it, go for it.

And if you don't find sleeping in the nude comfortable,

there are other ways to stay cool.

Wearing light, breathable clothing like bamboo pajamas

might be just as effective as wearing nothing

when it comes to temperature regulation.

Direct skin-to-sheet contact

could potentially expose you to things like bacteria,

dust mites, or anything else in your bedding.

So if you have sensitive skin or severe allergies,

that might be something to think about

and maybe go for the pajamas.

(graphic chiming) (gentle upbeat music)

Does temperature really matter?

Yeah, at least to some degree.

Personal preference factors in here, obviously,

and I'm very biased.

Some people might be able to fall asleep easily,

whether it's hot, cold, or somewhere in between,

while others might need the temperature to be just right.

And not everyone will agree on what just right means.

In fact, if you've ever had a partner sleep with you,

you've probably argued about the thermostat

once or twice before.

Look, studies aren't perfectly consistent on the matter,

but experts often cite between 60 to 68 degrees

as the right range for most people.

Generally speaking,

too hot is a bigger problem than too cold.

Your core body temperature

is supposed to drop while you're asleep.

And if your bedroom is really hot,

that can interfere with the natural cooling down process.

A hot sleep environment

has actually been linked to poor sleep so many times

in various ways.

And it's not just that it's harder to fall asleep

in the steamier bedroom,

it's harder to stay asleep as well.

In one study,

people with insomnia went to bed wearing these cooling caps

to help lower their brain temperature

and then were able to fall asleep even faster

than people without diagnosed sleep problems.

Back to the questions in just a second,

but first, I want to talk to you about Eight Sleep,

whose pod technology can be added to your existing mattress

to cool you down or warm up each side of your bed.

When it comes to sleep,

there are so many factors that are out of your control.

Life stressors, fussy pets, a partner who snores.

I guess sometimes that's me.

That's why I like the Eight Sleep Pod,

which gives me the ability to fine-tune my sleep setup.

You could actually add the pad

to a bed and mattress you already own,

so no new mattress or bed frame needed.

Once it's in place, you can cool down each side of the bed

to 20 degrees below room temperature.

Nothing ruins my night's sleep more than being hot,

sweating into the sheets.

With the Pod 4, that's no longer a concern for me.

The Pod 4 Ultra also comes with an adjustable base

that gives me flexibility with how I wanna sleep,

whether that's completely flat,

or maybe I want my head or feet raised a bit

to take some pressure off an overworked part of my body.

And while I can control all this with the app on my phone,

I can also control the bed by simply tapping it.

And on top of that,

the Pod 4 has an alarm feature that can wake you up

by vibrating your side of the bed noise-free.

To stop the alarm,

all I have to do is tap the side of the bed,

so I can make my bed space completely phone-free.

I've said time and time again

how a cell phone near the bed is poison to quality rest.

Studies on the tech within the Pod 4

have shown it increases total sleep time,

the time you're enjoying deep sleep,

and reduces the time you wake up in the middle of the night.

Click the link in the description and use code DoctorMike,

remember Doctor is spelled out,

to get $350 off Pod 4 Ultra.

All right, let's get back to those questions.

(graphic chiming) (gentle upbeat music)

Should I let my dog sleep in bed with me?

There's probably a good chance you're already doing this.

I mean, I've done this.

Humans have been sleeping alongside their pets

for centuries,

and up to half of Americans, kids and adults,

regularly co-sleep with their fur babies.

You can find experts on both sides of this debate

and the evidence is pretty mixed so far.

One study from a few years ago

found that dogs slept just wonderfully

in their owner's beds.

The owner slept okay, too,

but slightly better when their dogs were in their bedrooms,

rather than curled up right next to them.

And in another study, people who let their dogs into bed

tended to report poor sleep.

But cats didn't have that same negative impact.

My general guidance on this falls into three areas.

Area one, dogs are hotter than humans.

It's gonna make it hard to sleep.

Dogs move around a lot when they sleep.

They even have those like little shakes

while they're dreaming.

Three, dogs are dirty.

Dogs go outside, they run around.

If you don't wipe their paws,

they could bring that into your bed,

and that's gonna be on your skin.

Might end up on your face.

Problems.

Probably not a great thing to have in bed,

but if you do, I don't blame you.

(graphic chiming) (gentle upbeat music)

Is a sleep divorce a valid strategy?

A sleep divorce just means sleeping in separate beds,

usually rooms as well.

In one 2023 survey,

about 1/3 of people actually said they were occasionally

or regularly sleeping divorced from their partners.

If you sleep better alone

or splitting up at night helps with other aspects

of your personal wellbeing or your relationship,

there's no shame in trying it

or doing it all the time, even.

If you feel weird about sleep divorcing for any reason,

talking to a therapist might be a good idea.

Or if you wanna try it out

but are worried about the potential impact

on your relationship,

a couple's therapist could be a good neutral party

to help you navigate the decision.

Studies have specifically found that how couples sleep

can influence their relationship satisfaction.

One or more partners not getting enough shuteye

has been linked to more arguing

and trouble reading each other's emotions.

(graphic chiming) (gentle upbeat music)

Does different fabric give better sleep?

Look, the job of your bedding

is to help your body maintain a good temperature for sleep.

Remember, the goal is to help you sleep cool.

And while there's not a ton of published research

on this topic,

the emphasis tend to be

on which material helps you stay cool rather than hot.

Blankets and sheets made from natural fibers,

like cotton, linen, and bamboo,

are typically more breathable,

so they'll help keep you cooler

than synthetic materials will.

Synthetic materials really like stick on

and block good circulation of air,

and as a result, you get more sweating.

In one study, actually,

100% cotton sheets proved to stay cooler and drier

than sheets made from cotton synthetic blends.

Another study found that people slept better in the heat

when they use linen sheets.

So I think nonsynthetic is the way to go.

When it comes to cotton sheets in particular,

people talk about thread count a lot.

I didn't even know what that meant.

This has more to do with luxury marketing

more than it has to do with sleep help,

because high-thread count sheets cost more

'cause they feel silkier,

but that doesn't mean better sleep.

In fact, there's some debate

over whether lower thread count cotton sheets

might sleep a bit cooler,

which would be better.

(graphic chiming) (gentle upbeat music)

What's the deal with sleep medications?

I tend to not like using sleep medications long-term,

unless it's specifically necessary.

Prescription sleep drugs, which are also known as Z-drugs.

They're like hypnotic sedatives.

Ambien, you may have heard of them before.

Those drugs work well to knock you out

'cause they're sedative,

but they don't do a great job at helping you stay asleep.

And usually, people are struggling to fall asleep

for a reason that we can address,

and therefore we might not even need that medication,

which can build up a tolerance,

a dependence, all that stuff.

Now, on top of it, people use over-the-counter things:

Benadryl, ZzzQuil.

Those medicines can also cause some problems

'cause they cause residual drowsiness the next day.

They could also put you in a position

where you feel like you need them to fall asleep,

and long-term,

there's been some preliminary linkages to brain issues,

like especially in the older population.

So I tend to not use them,

unless it's just like really short term.

A lot of people ask me about melatonin.

Melatonin is really an over-the-counter

that's not a sedative,

but it's to reset your circadian cycle.

So when my patients are traveling and they have jet lag,

you could use melatonin to reset your sleep schedule,

but you just gotta be careful 'cause some of the dosages

in these over-the-counter treatments

are just absolutely absurd.

Like, way too high,

and too many kids are taking melatonin

'cause they think it's natural.

Remember, natural doesn't always mean safe.

(graphic chiming) (gentle upbeat music)

What's the longest someone has gone without sleep?

The on-the-books record is 18 days and 21 hours,

which was set by Robert McDonald in 1986.

In fact, the Guinness Book of World Records

stopped recognizing Longest Time Awake in 1997

because there's just so many dangers

associated with sleep deprivation.

There's actually all sorts

of dangerous Guinness World Records that are on the books.

Click here to see me reacting to them.

And as always, stay happy and healthy.

(gentle music)