Berapa Jam Waktu Tidur Yang Baik ? | Health Corner
Summary
TLDRThis transcript discusses two methods to determine the optimal sleep schedule. The first involves setting a fixed wake-up time and allowing sleep time to adjust naturally. The second method is to set a sleep time and wake up naturally. It emphasizes the importance of a consistent sleep pattern and suggests a 2-3 week trial period to establish a routine unaffected by external factors. The discussion highlights the impact of sleep debt and how to gradually adjust to a new sleep schedule for better quality rest.
Takeaways
- 🕒 Determine your wake-up time first, then let your sleep time be determined naturally.
- 🌙 It takes about 2-3 weeks to establish a natural sleep pattern without external influences.
- 💤 People have different sleep needs; some need less than 7 hours, while others may need 9 or 10 hours.
- 🛌 To find out your sleep needs, avoid being influenced by work, school, or other activities during the trial period.
- 🚫 Avoid using stimulants or sleeping pills during the trial period to get an accurate sleep pattern.
- 🔢 The initial 1-2 weeks might be influenced by sleep debt, so it's important to pay off this 'debt' first.
- 📈 By the end of the second week and into the third, your natural sleep pattern should become clear.
- 🛏️ If you feel sleepy at 11:00 PM and wake up at 6:00 AM, you need 7 hours of sleep.
- 🌛 The second method is to set a sleep time and wake up naturally without an alarm.
- 🌞 If you wake up naturally without an alarm, it indicates that you've had enough sleep.
Q & A
What are the two methods suggested in the transcript to determine sleep needs?
-The two methods suggested are: 1) determining the wake-up time, and 2) determining the sleep time.
How long does it take to determine the amount of sleep needed according to the transcript?
-It takes a minimum of 2-3 weeks to determine the amount of sleep needed.
What is the first method described for determining sleep needs?
-The first method is to set a fixed wake-up time and allow sleep to come naturally without external influences.
What is the second method described for determining sleep needs?
-The second method is to set a fixed sleep time and wake up naturally without an alarm.
Why is it difficult to determine the sleep pattern in the first 1-2 weeks according to the transcript?
-It is difficult because the sleep pattern is still influenced by sleep debt from previous days.
What is meant by 'sleep debt' in the context of the transcript?
-'Sleep debt' refers to the accumulated lack of sleep that needs to be repaid by sleeping more.
How does the transcript suggest repaying sleep debt?
-By ensuring that if you are short on sleep, you should try to make up for it in the following days.
What is the significance of the third week in determining sleep needs according to the transcript?
-By the end of the second week and into the third week, the sleep pattern should become clearer and less influenced by sleep debt.
What does the transcript suggest doing if you feel drowsy at 11:00 PM and wake up naturally at 6:00 AM?
-If you feel drowsy at 11:00 PM and wake up naturally at 6:00 AM, it indicates that you need seven hours of sleep.
What is the importance of not using an alarm clock in the second method described in the transcript?
-Not using an alarm clock allows the body to wake up naturally, which can provide a more accurate measure of the actual sleep needs.
How does the transcript suggest tracking the sleep pattern?
-By setting either a fixed wake-up time or sleep time and observing when you naturally feel drowsy or wake up over a period of two weeks.
Outlines
😴 Understanding Sleep Needs
The paragraph discusses two methods to determine the optimal wake-up and sleep times. The first method emphasizes setting a fixed wake-up time regardless of sleepiness, while the second method involves determining the sleep time based on when one feels sleepy. The speaker suggests that it might take 2-3 weeks to establish a natural sleep pattern without external influences like work or school. The initial weeks might be affected by sleep debt, but by the end of the second or beginning of the third week, one can typically determine their sleep needs accurately. The speaker also humorously compares sleep debt to an IOU that must be repaid, even if it's not as simple as cutting paper with scissors.
Mindmap
Keywords
💡Sleep Debt
💡Sleep Quality
💡Sleep Duration
💡Wake Up Time
💡Bedtime
💡Alarm
💡Sleep Hygiene
💡Napping
💡Sleep Tracking
💡Natural Sleep Pattern
💡Stimulants
Highlights
There are two methods to determine sleep schedule.
The first method is to determine the wake-up time.
The second method is to determine the bedtime.
To know how much sleep one needs, it can vary from person to person.
It takes a minimum of 2-3 weeks to determine the daily sleep requirement without external pressures.
The initial 1-2 weeks might not show a clear sleep pattern due to sleep debt.
Sleep debt needs to be repaid, even if it's not as simple as losing two hours and then sleeping two hours extra.
By the end of the second week to the beginning of the third week, the sleep pattern should become clear.
If you feel sleepy at 11:00 PM and wake up at 6:00 AM, you need seven hours of sleep.
If you feel sleepy at 1:00 AM and wake up at 6:00 AM, your sleep requirement is five hours.
The second method is to let sleep time be determined naturally by when you feel sleepy.
In the first 12 weeks, the sleep pattern might not be clear due to sleep debt.
By the end of the second week to the beginning of the third week, the natural sleep pattern should emerge.
If you go to bed at 11:00 PM and wake up naturally, the sleep duration can be tracked.
Choose one method, either to set a wake-up time or a bedtime, and follow it for two weeks to find out your natural sleep pattern.
Music is used as a background to emphasize points in the discussion.
Transcripts
Hai ada 2 cara cara yang pertama itu
adalah menentukan waktu bangunnya dan
cara yang pertama yang kedua adalah
menentukan waktu tidurnya
[Musik]
21 Bagaimana cara mengetahui berapa Jam
kebutuhan tidur anda yang kedua
Bagaimana cara tahu bahwa tidur anda
berkualitas diperbesar lebih gimana
dokter terus sudah Swag download mau
yang mana dulu yang mau dijawab Iya kan
jam dulu
hah bukan gunting batu kertas yang
disurvei
[Tertawa]
dulu yang gampang dihitung deh yang
gampang gitu ya
Tiap orang
Hai harus tahu berapa Jam sih Saya butuh
tidur karena ada orang yang dibawah 7jam
ada yang 78 Agan 9 ada 10 dan seterusnya
nah sebetulnya untuk mengetahui berapa
Jam kita harus tidur setiap hari kita
butuh waktu minimal 2-3 minggu waktu
Dimana kita bisa bangun atau kita bisa
tidur
sesukanya nggak dikejar-kejar dan gak
terpengaruh oleh mungkin
pekerjaan atau sekolah atau kuliah atau
kegiatan lainnya gitu jadi untuk cari
tahu Memang agak susah-susah gampang
karena ini pengaruhnya ke hutang tidur
jadi kalau kita
Hai Mbak saya kasih tahu caranya dulu ya
parahnya itu adalah kalau misalnya mau
ada 2 cara cara yang pertama itu adalah
menentukan waktu bangunnya dan cara yang
pertama yang kedua adalah menentukan
waktu tidurnya Nah kalau menentukan
waktu bangunnya adalah kita tidur jam
berapa pun kita ngantuk tapi bangun pada
waktu yang kita tentukan misalnya
bangunnya jam 6.00 maka setiap 06.00
minta bantuan pada orang xaer tes rumah
hingga Kemudian untuk bangunin
bagaimanapun caranya jam harus bangun
gitu mau pakai cuma alarm doang
digoyang-goyang matanya dibuka-buka
nantinya digit difer tanpa disiram air
gitu Bagaimana caranya pokoknya 06.00
bangun Nanti malamnya dibiarkan tidurnya
sangat puknya aja nah Hai pada awal-awal
minggu 1-2 minggu awal itu
pola tidurnya belum bisa dibaca karena
masih terpengaruh oleh
hutang tidur yang terjadi Jadi kita
kalau kurang tidur kita harus bayar
utang walaupun gak semudah kurang tidur
dua jam bayar dua jam nggak semudah itu
Tapi pada awal-awal minggu 1-2 minggu
pertama itu kita bayar utang tidur
sehingga polanya nggak usah gitu ya
ngaji kalau kata orang-orang
berikutnya Minggu akhir minggu kedua
sampai awal minggu ketiga baru mulai
jelas bahwa kalau misalnya kita mulai
ngantuknya 11.00 Terus kita bangun jam
enam jam Jadi kita tidur 11.00 kita
bangun jam 6.00 butuhan waktu tidur kita
adalah tujuh jam tapi kalau misalnya
kita ngantuknya enggak pakai obat tidur
ketok-ketok ngantuknya 1.00 terus bangun
jam maka kebutuhan tidurnya berapa tuh
gimana jam panjang
kyaknya Daniel Hebat ya enggak usah
begini
keluarga bisa dikeluarkan oleh
latar ya
Nah itu untuk cara pertama-tama kedua
adalah waktu Tidurnya yang ditentukan
bangun nyasak sukanya jadi Tidurlah
misalnya jam 11-an tuh ngantuk pokoknya
tidur nah tadinya bangunnya sesukanya
Nah kalau misalnya pasti 12 minggu awal
tuh sama ya kayak tadi cara pertama
nggak bisa dibaca polanya karena terkait
dengan hutang tidur maka akhir minggu
kedua sampai minggu ketiga maka jika
kita paksa tidur eh sorry kita tidurnya
11.11 bangunnya misalnya jam-jam
689 kaya bangunnya enggak dibangunin
enggak pakai alarm gak pake wa nyeblok
tiba-tiba bangun gitu Nah itu Jung Khan
yang diperlukan jadi misalnya tidur
11.00 kebangun jam berarti jumlah tidur
jam tidurnya Dah berangkat aja jejak
gitu nggak bingung kan
baik-baik jadi Tentukan salah satu ya
mau Tentukan zamannya atau jam tidurnya
kemudian lakukan selama dua Minggu baru
cari tahu kapan jam-jam Sayang ngantuk
Kapan Jam Saya bangun baru jumlah
tidurmu
[Musik]
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