Neurologist "You Will Never Wakeup Tired Again"

Summary

This video script emphasizes the critical importance of adequate sleep for a longer, healthier life, equating insufficient sleep to the negative effects of smoking. It features expert advice on optimal sleep duration, debunking common myths, and providing actionable tips for better sleep hygiene. The script covers strategies like physical activity to build sleep drive, setting consistent sleep and wake times, and managing bedroom environment. It also addresses the impact of substances like caffeine, alcohol, and melatonin on sleep quality, advocating for a measured approach to their use. The key takeaway is to take action on the knowledge shared, starting with small, consistent changes to improve sleep patterns.

Takeaways

• 😴 The importance of sleep is underscored by the statement that the shorter your sleep, the shorter your life, emphasizing the need to prioritize sleep for longevity.
• 🛌 Sleep experts suggest that the goal for most people is around seven and a half to eight hours of sleep per night, although individual needs may vary.
• 🌙 To improve sleep, it's advised to change the perception that one 'can't sleep,' as the brain needs time to wind down, similar to dimming the lights at night.
• 📋 Creating a to-do list or engaging in relaxing activities before bed can help in preparing the mind for sleep and protect natural melatonin levels.
• 🌅 Exposure to natural light, such as watching the sunrise, can enhance melatonin production, which is key for a good night's sleep.
• 🏃‍♂️ Physical activity and movement are linked to sleep drive, the body's propensity to sleep, suggesting that a lack of movement may be a reason for sleep difficulties.
• 🛏️ The bed should be a place of comfort whether awake or asleep; developing a positive association with the bed can improve sleep quality.
• 🕰️ Establishing a consistent wake-up time and bedtime can help align the body's natural rhythm, making it easier to fall asleep and wake up.
• 🧘‍♀️ Meditation before bed can be a useful tool for settling the mind and improving sleep, as it's a skill that can be developed.
• 📵 The recommendation to avoid using phones late into the night is highlighted, suggesting that keeping phones out of the bedroom can improve sleep.
• 🌡️ Sleeping in cooler temperatures is beneficial for sleep quality, and using products that cool the bed or adjusting the room temperature can help.
• 🛍️ The endorsement of a sleep product, Eight Sleep, which can adjust bed temperature and analyze sleep patterns, is mentioned as a tool that has improved the speaker's sleep.

Q & A

What is the main message of the video regarding sleep?

The main message is that insufficient sleep can significantly shorten one's life and that prioritizing sleep is crucial for health and well-being.

How does the speaker suggest we should change our perspective on sleep?

The speaker suggests that we should view sleep as a priority and not something that can be compromised, by comparing the negative effects of inadequate sleep to those of smoking.

What is the average recommended amount of sleep for most people according to the script?

The average recommended amount of sleep is around seven and a half to eight hours, which is the middle of the bell curve distribution.

How does the speaker define 'sleep drive'?

'Sleep drive' is defined as one's propensity, willingness, or desire to sleep, which is largely influenced by physical activity and movement.

What is the speaker's advice on dealing with the feeling of not being able to sleep?

The speaker advises that there is no such thing as 'can't sleep' and suggests changing one's perception and engaging in relaxing activities such as making a to-do list to help the brain wind down.

How does the speaker relate physical activity to sleep quality?

The speaker relates physical activity to sleep quality by explaining that being physically active increases 'sleep drive' and makes it easier to fall asleep due to increased physical tiredness.

What is the speaker's opinion on using electronic devices before bed?

The speaker discourages the use of electronic devices before bed, suggesting that keeping phones out of the bedroom and charging them in a separate area can improve sleep quality.

What is the recommended strategy for dealing with a racing mind when trying to fall asleep?

The recommended strategy is to practice meditation or other mindfulness techniques to help settle the mind, which can be seen as a skill that can be developed.

How does the speaker address the issue of room temperature affecting sleep?

The speaker suggests that cooler temperatures are better for sleep and recommends measures such as opening a window, adjusting the thermostat, or using cooling products to regulate the bed temperature.

What is the speaker's view on the use of sleeping pills and substances for sleep?

The speaker is cautious about the use of sleeping pills and substances, stating that they should only be considered when other healthier habits are already in place, and warns against dependency on them.

What advice does the speaker give regarding the consumption of alcohol and caffeine close to bedtime?

The speaker advises against consuming alcohol and caffeine close to bedtime due to their disruptive effects on sleep, emphasizing the importance of understanding individual reactions to these substances.

What is the final call to action suggested by the sleep experts in the video?

The final call to action is to measure and score one's sleep, then make small, incremental changes to improve sleep quality, starting with one change at a time.

Outlines

00:00

😴 The Importance of Sleep for Longevity

The first paragraph emphasizes the critical role of sufficient sleep in extending one's lifespan. It discusses the transformation of the speaker's perspective on sleep after learning about its importance. The paragraph introduces the idea of consulting sleep experts to gather effective tips for improving sleep quality. It also raises questions about the negative impacts of chronic sleep deprivation, comparing it to smoking and pondering the ideal amount of sleep needed. The speaker suggests that while most people need around seven and a half to eight hours of sleep, individual needs may vary. The paragraph concludes with actionable advice on improving sleep, such as reframing the concept of sleeplessness, dimming the brain's activity before sleep, and the importance of physical activity to build 'sleep drive'.

05:00

🛌 Strategies for Better Sleep and Overcoming Obstacles

The second paragraph delves into strategies for achieving better sleep and addresses common obstacles that people face. It suggests setting a consistent wake-up time and bedtime to align with the body's natural rhythm. The speaker shares personal experiences with sleep apnea and how lifestyle changes, such as weight loss and improved cardio health, contributed to overcoming it without the need for a CPAP machine. The paragraph also touches on insomnia, recommending seeing a sleep specialist or engaging in cognitive-behavioral therapy. It discusses the potential pitfalls of relying on sleeping pills and substances like melatonin, emphasizing that sleep is a natural necessity, not a state that requires artificial aids. The speaker advises against using electronic devices before bed, recommends keeping the sleeping environment cool, and mentions the benefits of products like the eight Sleep pod for temperature regulation. Lastly, the paragraph highlights the importance of taking action on the knowledge gained about sleep, rather than just accumulating information.

Keywords

💡Sleep

Sleep is a natural state of rest for the mind and body, essential for physical and mental health. In the video's theme, inadequate sleep is equated with negative health effects, similar to smoking, emphasizing the importance of sufficient sleep for a longer and healthier life. The script mentions the need to prioritize sleep and discusses the negative impacts of getting only six hours or less for extended periods.

💡Sleep Experts

Sleep experts are professionals who specialize in the study and practice of sleep health. The video script refers to consulting with sleep experts to build a guide of effective tips for improving sleep, indicating their role in educating and assisting individuals in achieving better sleep quality.

💡Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle. The script suggests that protecting and enhancing melatonin levels is crucial for good sleep. It mentions watching the sun rise as a natural way to enhance melatonin production, which is related to the body's circadian rhythm.

💡Sleep Drive

Sleep drive, also known as the body's propensity to sleep, is increased by physical activity. The video script explains that being physically active can make one feel tired enough to sleep, thus promoting better sleep quality and quantity.

💡Consistency

Consistency in sleep and wake times is highlighted in the script as a key factor in establishing a healthy sleep pattern. It is suggested that having a regular bedtime and wake-up time can help the body align with its natural rhythm, improving sleep quality.

💡Meditation

Meditation is a practice used to calm the mind and achieve mental clarity. The video script recommends meditation as a method to settle the mind before sleep, helping to unwind and prepare for restful sleep.

💡Caffeine

Caffeine is a stimulant that can affect sleep when consumed close to bedtime. The script advises against consuming caffeine within six hours of sleep and notes that individual reactions to caffeine can vary, requiring personal experimentation to determine the appropriate timing.

💡Sleep Apnea

Sleep apnea is a sleep disorder characterized by pauses in breathing during sleep. The video script discusses the personal experience of someone with sleep apnea and how they successfully treated it, emphasizing the importance of seeking professional help and making lifestyle changes to address sleep disorders.

💡Insomnia

Insomnia is a sleep disorder where an individual has difficulty falling or staying asleep. The script mentions cognitive-behavioral therapy and consulting sleep specialists as potential solutions for those struggling with insomnia.

💡Sleep Hygiene

Sleep hygiene refers to the habits and practices that contribute to good sleep health. The video script touches on various aspects of sleep hygiene, such as avoiding screens before bed, maintaining a cool sleeping environment, and creating a bedtime routine.

💡Action

The script emphasizes that knowledge alone is not enough; taking action is what leads to change. It encourages viewers to apply the sleep tips discussed in the video to their lives, starting with small, measurable changes to improve sleep quality.

Highlights

The shorter your sleep, the shorter your life, emphasizing the importance of adequate sleep for longevity.

A guide of sleep tips from experts to improve sleep quality is being built.

Negative side effects of long-term sleep deprivation are compared to smoking three cigarettes a day.

The average recommended sleep duration is around seven and a half to eight hours.

The importance of understanding one's own sleep needs for optimal functioning.

Dispelling the myth of 'can't sleep' and the brain's need to wind down like dimming lights.

Creating a to-do list as a method to relax the mind before sleep.

Protecting natural melatonin levels by avoiding bright lights before bed.

The role of physical activity in enhancing sleep drive and promoting restfulness.

The concept of being comfortable in bed awake as well as asleep for better sleep quality.

Setting consistent wake-up and bedtime for better sleep rhythm.

Meditation as a skill to settle the mind and improve sleep onset.

Recommendation to avoid using phones late at night for better sleep hygiene.

The benefits of cooler sleeping temperatures for improved sleep.

Introducing Eight Sleep's technology for temperature regulation and sleep quality improvement.

The importance of seeking professional help if suspecting a sleep disorder.

The effectiveness of lifestyle changes like weight loss and exercise in treating sleep apnea.

Cognitive behavioral therapy and expert consultation for insomnia treatment.

The potential negative impacts of sleeping pills, melatonin, alcohol, and THC on sleep quality.

The effect of late-night eating and caffeine consumption on sleep.

The power of knowledge application over mere acquisition for sleep improvement.

The suggestion to measure and score sleep quality to track improvements.

Encouragement to apply one sleep improvement strategy at a time for effective change.

Transcripts

There's a simple truth.

The shorter your sleep,

the shorter your life.

And after hearing this two

years ago, my perspective

on sleep completely changed.

And to hopefully inspire the

same change in you today,

we're gonna talk to a bunch

of different sleep experts

that actually help people

on a daily basis so that we

can build a guide for you

of tips that actually work.

And at the end of the

video, they're gonna tell

you exactly what you can

do tonight to actually

start creating change.

But first, if you actually

want to improve your sleep,

we have to understand why it's

so important and why we have

to start prioritizing it now!

What are the negative side

effects of getting six

hours or less of sleep

for a long period of time.

It's like, what are

the negative side

effects of smoking

three cigarettes a day?

That kind of metric of,

hey, I got six hours of

sleep today and killed it.

Great.

Talk to me in, you know,

three years or 30 years of

getting that inadequate sleep.

All right, so then

what is the goal?

How much sleep do

we actually need?

Does everyone need

eight hours of sleep?

And if not, how can

they figure that

out for themselves?

So, no, not everyone does,

but a lot of people do.

In fact, that we're talking

about the middle of the

bell curve distribution, so

we're probably around seven

and a half to eight hours.

So to me it's really about how

do you function the next day,

but also if you're presented

with the option of getting

that sleep, do you take it?

But to actually get that,

what are the most important

things that we can do to

start improving our sleep?

I'm gonna give

you just a couple.

Number one, there's no

such thing as can't sleep.

So if I could snap my fingers

and eliminate that phrase

from popular language, I

would, your perception of

what's going on can often

be dramatically different

from what's really going on.

Your brain is not

like an on off switch.

You really to dim things down

for your brain like you dim

in the lights down at night.

So what can you do again,

make that to-do list.

Do that dump, not the

one that you're thinking

of, but if that relaxes

you, that could work too.

You can use these.

This is really going

to protect your natural

melatonin levels.

To enhance melatonin you're

watching the sun rise.

So as a personal trainer,

I'm kind of biased towards

physical activity and movement

and I guess it would be

the concept of sleep drive.

And what that means is

basically our propensity

or willingness or want

to actually sleep.

And it just comes from being

physically active, right?

So again, I think in today's

society is people don't move

enough, and that's one of the

reasons they can't fall asleep

cause they're not physically

tired enough because they

haven't moved enough.

Number two, the secret

to great sleep is being

equally happy in bed

awake as you are asleep.

If you think being in

bed awake is Mike Myers,

you're going to struggle.

But if you're kind of like,

eh, I'd like to sleep,

but if I don't, it's fine.

You're gonna do great.

That was some awesome advice.

But what if you're one of

those people that whenever

you try to go to bed, it

literally just feels like

it's fricking impossible?

What if you're someone

that when your head hits

the pillow, your mind

just doesn't shut off?

I think that setting a

consistent wake up time and

a consistent bedtime can make

a big difference because your

body's gonna be much more in

tune with that natural rhythm.

So what I would tell people

who struggle with that is

settling your mind is a skill.

It's not a genetic trait you

inherited from your mother.

And you can do things

like meditation to build

that skill, or you can try

30 minutes of meditation

before bed that's what

I do to wind down.

For people that have a bad

habit of maybe using their

phone too late at night

and that's holding them up.

What are your

recommendations there?

My recommendation, it's

an easy one to say and a

difficult one to break is, is

phone sleep in the kitchen.

I literally have

the same thing.

That drawer right

there is basically like

my charging drawer.

What if you're too hot

and you can't fall asleep?

We do sleep better in

cooler temperatures, so

open a window, turn down

your thermostat, or there

are cool products out

there no pun intended, that

actually cool your bed.

And that was perfect timing

because we have to thank

the sponsor of this video,

which is eight Sleep.

I'm super pumped about this

cuz I've been using one

for the last six months

and it is fricking amazing.

It allows you to cool or warm

your bed at different sleep

stages so you can improve

the quality of your sleep.

Straight up.

I freaking love this thing

and there are a bunch

of other top performers

that swear by it as well.

So I personally have the pod

cover three and it's super

fricking clutch because I

run really hot, so it's so

hard for me to fall asleep,

but I literally just set it

to 57 degrees Fahrenheit.

Yeah, that cold and

it does wonders.

But on the flip side, I get to

wake up at a consistent time

with the heat and also with

the vibrations of the alarm.

Not to mention it also helps

track and analyze your sleep.

And if you'd like to get

one for yourself, eight

sleep is actually giving

an additional discount.

So click the link

in the description.

That link actually helps

support this channel and use

code Mike50 for that discount.

But now it's time to dive back

into the two biggest things

that mess up people's sleep.

And unfortunately, oftentimes

they don't even know

that it's affecting them.

If someone suspects that

they have a sleep disorder,

like sleep apnea, like

narcolepsy, like insomnia,

what should they do?

I really like this question

because I have sleep apnea

and I'd fall asleep, like

sitting on the couch at 7:00

PM I could not stay awake

to watch TV for an hour.

I've actually successfully

treated it to the point that I

no longer need to use a CPAP.

Hell fucking yeah,

I wanna know how!

So getting a sleep test done,

if you suspect something,

like weight loss made a

difference, and I also started

running a lot more, so my

cardio improved a lot more.

And so there's been a bunch

of factors like that I think

are the biggest changes.

Insomnia is, is fairly

easy in the sense that

people are extremely aware

of their insomnia and

usually pretty upset by it.

So you could see a

sleep specialist, you

could do a cognitive

behavioral therapy course.

Uh, you could read my first

book, the Sleep Solution.

But if people are really

struggling to fall asleep,

lots of sleep specialists near

you that you can talk to about

and get real expert advice

and maybe a sleep study to

really get a sense of, okay,

let's open up the envelope and

figure out what's going on.

But there's something we're

oftentimes overlooking.

What about the substances

and things that we

consume throughout the

day and to go to sleep?

What are your thoughts

on sleeping pills, for

example, uh, melatonin?

Do you think people should

use them yay or nay?

Probably nay.

So it really depends

on the motivation.

You know, if you're, if I'm

talking to somebody who says,

look, I'm a good sleeper.

I exercise, got my circadian

rhythm and my schedule down,

and I take a little bit

of magnesium to supplement

things, or I'm using a little

bit of melatonin because

I'm a business traveler.

Those are perfectly lovely.

The problem is when you talk

to most people about any

sleeping pill or any substance

they're using for sleep, it's,

oh, I can't sleep without it.

And that's where

the problem becomes.

I think sleeping pills

often kind of lie when

it comes to that, this

idea that you can't sleep

without the sleeping pill.

That's not, that's never true.

It's impossible not to sleep.

And when you actually look at

the data on sleeping pills,

it's remarkably terrible.

What are your thoughts

on alcohol and like

maybe weed close to bed?

There is actually more and

more research supporting

how disruptive alcohol

can be to sleep, even one

drink closer to bedtime.

And then the problem is

it's an illusion, right.

Your body's unconscious,

but your body's actually

not going through the

deep sleep cycles and it's

not restorative at all.

And then THC, any thoughts

or, from what I've been

aware, I think the THC can

interfere with REM sleep.

Is eating too late into the

day going to affect my sleep.

Generally it's thought to,

you know, we usually recommend

several hours between your

last meal and when you go to.

However, I think

there are exceptions.

I think if you're getting

ready to go to bed and

you're feeling hungry,

that's not a great feeling

to take with you to bed.

When is the last time someone

should kind of plan to have

caffeine before going to bed?

That's an interesting one

because for a lot of people

they'll say, well, caffeine

really doesn't affect me.

We always tell people

six hours before bed.

But it also depends on

what is your caffeine?

You know espresso is

quickly through the Bean.

There's not a tremendous

amount of caffeine in

it versus full throttle

monster energy, you

know, double dose mega.

Also, what Dr.

Andrew Huberman says is it

really depends from person to

person, so you're gonna have

to experiment for yourself.

It's gonna be around

six to 12 hours.

So far we've learned a bunch

of different things, and

oftentimes people think that

that knowledge is power.

But, I'm here to tell

you that's not the case.

Knowledge is only

potential power.

It's only power if you

actually take action on it.

And I used to be this

person that would watch

YouTube video after YouTube

video thinking that I was

learning and growing, but

I wasn't applying any of

those things to my life.

So I made sure to ask

the sleep experts.

What's the most important

thing that you guys

could actually start

applying to your life

tonight to make change?

I would say that it's to

actually measure something.

You don't have to get a

device to measure your sleep.

Score your sleep on a scale

of 1 to 10 and just do that

and start to take small,

like one change at a time.

We've mentioned a

bunch of things.

What stands out to you is

like what you want to try.

Just do that one thing and

see what difference it makes.

And believe it or not,

this is exactly what I

did as well two years ago.

Here's your sleep guide,

and if you stick with this,

you're gonna get the results

that you want, which is a

longer and more vibrant life.

I hope this helped you on

your journey to become the

best version of yourself.

And please be

sure to subscribe.

It really does help out.

And check out this

video here if you'd like

to continue learning.