Sleep Tips From A Sleep Scientist
ฝัง
- เผยแพร่เมื่อ 3 พ.ค. 2020
- How do you improve your sleep during quarantine💤? That is the question I asked Frederik Weber, a sleep scientist at the Donders Institute for Brain, Cognition and Behaviour.
All our lives and normal routines have been greatly affected by the Coronavirus. Frederik provides us with several tips we can use to try and improve our sleep during these difficult times🛌.
Of course not all these tips will work for everyone. Everyone is unique, so what might work for most people might not work for you. However, hopefully some people will benefit from the advice in this video.
Do you have any tips about improving your sleep? Let us know in the comments below.
📹Want to find out more about how to track you sleep, check out these videos:📹
Sleep stages and sleep stage prediction explained video 💤: • FitBit & EEG: how do t...
FitBit Charge 3/4 video: • FitBit Charge 4 Ultima...
FitBit Charge 2 video: • FitBit sleep predictio...
Many thanks to Frederik for letting me interview him! Check out his website: www.spisop.org/
B-roll from Pexels
Sleep well! - วิทยาศาสตร์และเทคโนโลยี
Transcript of the notes shown in the video:
(1) Everyone can improve their sleep a little bit
(2) Keep a regular sleep schedule
(3) Morning wake up routine:
- Social interaction
- Very bright light (daylight)
- Activity outside
- Breakfast by the window
- Digital social interaction helps as well
(4) Evening:
- Very dim light
- Limited social interaction
- Don't check the news
- Warm shower
- Limited screen time
- Blue light filters have limited effects
(5) Sleeping environment
- Only change with poor sleep
- Quiet
- Dark
- Long term effects of new bed/pillow are limited
- Only change with pain in the morning
- Cold (13-18 C / 55 - 65 F)
- White noise could help
(6) Good sleep quality helps your immune system
Like your humor very much! Thanks for providing this interesting and useful video!
Thanks Eva! Have a great day :-)
Love this interview. 💕 I have learned so much from your guest. Please keep the great Interviews coming.
Thanks Fujihobo. Have a great day!
@@TheQuantifiedScientist You should make a review comparing SmartWatches on how accurately they track sleep.
At first I thought it would be about the obvious tips zou tend to get everywhere, but I was very pleasantly surprised.
I appreciate the detailed approach and the questions adressesd.
Thanks Iulian!
Yes, your sense of humor keeps me coming back along with all the great information! Way to go!
Great video! Thank you for sharing!!
Thank you for the very focused yet concise information!
you can't imagine how happy i am finding your channel 😭😍
Great content! Thank you for posting
Earplugs are a game changer. Far more effective for me than white noise.
This channel is new level. thanks dude
Your sense of humour is fantastic mate! LOL for the pillow!
Very informative video. Thanks!
Thanks alot for this channel...
Man I am loving your channel xD
I was only drinking one double espresso at 8AM but when I cut that and all other caffeine out of my diet it made a remarkable and immediate difference in my ability to STAY asleep at after going to bed at midnight. (Never had a problem falling asleep.) And I don't miss the caffeine as much as I thought. I may be very sensitive to its effects but I also know my metabolism has slowed as I've gotten older (into 6th decade) and I think it is staying in my system much longer.
Just watched all your videos and subscribed.
Awesome stuff. Keep up the good work
Thanks Daniel, really appreciate it! Have a great day!
great content!
Your channel has just made my love for wearable tech grow deeper! keep it up & subscribed!
Awesome, thank you Kim!
such a great channel!
Thanks so much!
Very good interview
I've keeping saying this since I watched that fitbit video, if you are looking for solid type of information and real researching subscribe to this channel. really appreciate the immense work and effort you put in your videos.
From Qatar
please excuse my English
Hi h3mmod1990, thanks for your kind words! Your English is very good :-D. Greetings back from Vienna
Like for the B-roll and the explicit summary of the tips.
Resonance breathing at a frequency found with HRV biofeedback helps me a lot. There are some studies showing the benefits. You just need a Polar H10 and the free EliteHRV app.
Hi! It is an awesome video. Please post here what is, in your opinion, the best smartwatch now to track our sleep and available in the market. Hope you can help me. Thanks!
Your smile while you talk is contagious. Are you Pewdiepie's brother?
Look into the work of Dr. Stasha Gominak. Her work on the role of vitamin D and B vitamins on sleep quality is revolutionary.
Great interview. Thank you for the info.
The typing sound effect was really annoying and distracted from the interview.
I have very positive experience with better sleep with the keto diet. Please do some research on that, and if it changes the brainwave pattern.
i use red light (Led Lamp) this red light help me a lot to sleep
Thank you for sharing! Just wondering, How about using weighted blanket, any benefits?
Another amazing interview Rob... loving this stuff. What would you (or Frederik) recommend to someone who does not have any problems falling asleep, but continually wakes up at 5am (when ideally would like to sleep to 6.30 or 7am). I go to bed at 11.30pm currently
Good question! I think Frederik is more equipped to handle this than I. I'll ask him :-)
Here's what Frederik says: "Hard to give advice on this, depends on if they actually feel rested after 5.5 hours of sleep and if they really need to sleep on.
If he still feels tired, can try getting to bed a little earlier and see if this helps, if not get up and take a nap at some later point if the life allows, if not then a sleep physician should check that up."
Nice one. Can you deep more and explain us about how eating and drinking affects sleep? If i drink too much before sleep, i might wake up at night more times, which means worse sleeping...
Sure thing! Well, Frederick is more the expert than me, but I will try :-D. Basically you should avoid large fatty meals before bed. Drinking should be less of a problem; if you have good sleep, the processing of fluids should become really slow and hopefully you should not wake up in the middle of the night with a full bladder. Maybe of you drink water excessively before bed, or already have a poor nights sleep it might have a negative impact. Alcohol might help you fall asleep, but the quality will likely be worse. Hope this helps! Have a great day!
This is the first time I have ever had trouble sleeping. I didn’t realize quarantine could have that effect.
Sorry to hear that kimshae2in1, hopefully the video helped :-D
Thanks for the video! It was very informative.
In addition to things that some people claim that helps them fall asleep (playing the white noise), have you heard anything about the Natural Frequency Technology? The only company I know that makes bracelets and watches with this technology is Philip Stein. They are pretty expensive... On the website they have some scientific articles claiming (actually, only one) that wearing such devices helped the participants to improve their quality of sleep, what is your take on that? And, if possible, would you mind making review on these types of sleep tools?
Hi Konstantin, thanks for your reply! Unfortunately I have no experience with these devices, so I cannot make any statement. Having a quick look at it, I do feel a bit skeptic, but I cannot make any judgements without knowing more about it. My advice would be to first try some free options, as suggested in the video, to try and improve your sleep, before investing a lot of money. But of course, do what feels right to you. Have a great day!
I have horrible sleep problems (it's 4am here now - haven't fallen asleep). I perk right up at night regardless of how much sleep I had the night before. As well, if I try to fall asleep without TV, my brain just cycles through every horrible/stressful thing going on and I can't sleep. I need a distraction. But distractions aren't useful for sleeping either. Seems I'm doomed.
Yep. Also look up "non 24 hour sleep syndrome"
Great interview. Do you have any understanding of how exercise impacts sleep both during the day and in the evening? I think that could make for an interesting video.
Hi! I think in the video we mention that for most people it is best to exercise in the morning, preferably outside in the sunlight: this has the benefit of resetting your circadian clock. If you were to do it in the evening , it might make it more difficult to fall asleep. Have a great day!
Cannot really confirm personally, but the common belief is that high intensity exercise stimulates cortisol, which is already naturally produced in the mornings (if your circadian rhythms are regular).
Walking, and lower intensity exercises are deemed to be okay though. Haven't really been consciously monitoring, or put myself in a position to do so.
Watching this at 4:33 AM in the morning 😄.
Same
Any chance you could get your hands on an Apple Watch 5 and do some comparative tests with it. Being that its such a popular watch, I wonder how it does with sleep tracking.
I'm going to do my best Jeffrey! Thanks for commenting and have a great day!
Very interesting, but the keyboard sounds over the talking was distracting
Totally unrelated comment, those speakers are the Mordaunt-Short MS912, aren't they?
Bert & Ernie made me laugh out loud
Although he mentions maintaining a regular sleep schedule, I was surprised that he didn't mention going to bed by a certain time. After menopause, I "lost" my ability to go to sleep quickly. Recently, I'm experimenting with going to bed much earlier (9:15-9:45) and am feeling more rested in the morning and it appears I'm going to sleep faster (AutoSleep app) Is there something to what some sleep "experts" say that the hours of sleep before 10pm are more valuable than the hours after 10 pm?
Heard the same - there's a window to fall asleep naturally at around 10pm. The next is at 2am. I used to be a night owl, but using this timing trick had worked wonders. I still usually get nearly 7 hours of sleep.
You can improve your sleep (amount other benefits) by doing Wim Hof's method.
I would love to hear your input about it. Thanks to him, medical text is being changed.
✌️
What about having hot shower and cold shower after that before sleep. Will that even more effect on the body temperature drop as a signal for the body to sleep?
So helpful. I would love to know what is the best mattress pad because I wake up very sweaty on the areas my skin is touching the bed and think it's why my sleep is terrible. I cannot get my room temperature under 20 degrees c
Hi! I completely understand, I also experienced problems with a suboptimal room temperature myself at times. Unfortunately I do not know a lot about mattresses. In the end I moved to a different apartment, and I was able to get the room temperature down. Anyone else have some ideas? Sorry I could not be of more help. Have a great day!
The consensus is that Purple is the best mattress nowadays. I've tried the Helix Sleep in the hot California and that was good too. People I trust report that Purple is even better.
@@DanDascalescu-dandv I bought a lambs wool pad and saved a thousand bucks.
What about face masks and noise-cancellation devices?
to know i get good sleep when i check on my fitbit charge 4 is when ur heart rate is below 60. you'll feel more rested
If you eat late ur heart will be like 80 to 90 and i couldn't sleep.' and I would toss and turn.
That's my experience
Eating heavy meals at the end of the day is indeed something that can hinder your sleep! Thanks
Keep up the good work !
Sleep in a hammock, wear ear plugs and turn off the lights is all you need
Which is the best watch for sleep measure in your opinion? :)
So blue light blocking is bullshit, considering the amount of marketing behind them
Hi Shervin, thanks for your comment! I don't know if it is complete bullshit, but it is likely far less effective than we think. I talked with a scientist specialising in light exposure, and she told me that especially those special blue-light-filter glasses that filter out just a fraction of the blue light are likely pretty much useless. Also, (blue) light during the day is a good thing.
@@TheQuantifiedScientist that's good to know! some of my colleagues are all about the blue light glasses now
@@ShervinShares From what I understand, the extreme ones, that are very yellow might have some effect. However, the more "common" ones (as I know them) don't really do much.
@@TheQuantifiedScientist good to know!
Evidence that I did not follow my own advice. If you read this, finish the video and put your device away! Go to bed if its evening or do something active if its in the morning, otherwise contact that loved one that loves to hear from you.
Thanks Frederik!
that's a little simplistic :) evening is 5:00 p.m. in many places. What are you going to do until midnight when it's time to sleep? And if your response is to go to sleep earlier, then you still have the problem in northern climates during the winter that it's daylight only for 8 to 10 hours a day.
watching this from my bed at 2am LOL
Haha, get to sleep! ;-)
By the way, sir!! I haven't seen anyone compare the polar vantage V sleep with ur awesome professional monitor. Can you do a versus that? I might give up my Fitbit Charge 4 already lol since it's the same charge 3 with gps and active zone. I've been a FItbit fan since 2016 but now I am serious in data.
The heart rate dips had my return the C4.
Hi William, if I get the opportunity I will test it ! Have a great day
wat is dan de beste slaap tracker ik heb al zoveel videos gekeken van reviews maar wat is de top 3? bij voorbaat dank
English please
and wow people still use zoom??
Hi William, I still do! :-P
AHAHAHAH YOUR SO FUNNY