What Do You Do Wrong Every Night According To Science? | DEBUNKED
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- เผยแพร่เมื่อ 27 ส.ค. 2022
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What Things Are We Do WRONG Every NIGHT that affect our sleep and generally be bad for our health?!
Join us as we take you through a typical evening routine, and learn about all the things you're doing wrong every night according to science.
#debunked #nightroutine #funscience
CREDITS
Stu K - Researcher | Producer | Animator | Illustrator | Editor
Jacob T - Researcher | Writer
Ross G - Animator | Editor
Robin M - Guest VO
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Sources:
Medical News Today, Sleep Foundation, WebMD, Hopkins Medicine, Mayo Clinic, Cleveland Clinic, NCBI, Journal Of Applied Physiology, CDC, Time, Healthline, Dreamland, Medicine & Science In Sports Exercise
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first to reply
No
1. no late dinner
2. no late exercises
3. no late water
4. yes late shower {warm water}
5. yes 18.3 temp {cool}
6. yes Sleep on back
7. no late screen
8. yes meditate
9. yes diary
10. yes to do list
11. sleeping satisfied no matter the progress u made {as long as u tried your best}
When do you take your last sip of water prior to bed?
Allow me to ask a few more questions, becuz I've been having trouble.
I eat 2 hours before bed, and I turn off all electronics 1 hour before bed. But my troubles revolve around drinking water, and taking a shower. If I take a shower, I get super thirsty. And if I drink something before bed, I gotta get up and pee in the middle of my sleep.Should i take a shower 1 hour before bed, but drink some water right before?
I just need specifics on the timing
If you could give me the answers, you would be changing my life for the better.
@@Arrowz_88
Yeah you can take shower 1 hour before bed and also drink water before taking shower but if you feel thirsty after it , you can quench your thirst with a Little amount of water but try to limit water intake at least before 30 mins before bed
I lit always have a vivid nightmare after meditation 😭
"avoid blue light before bed" *has an all blue background*
Nah dawg its red
LOL
Stupidest comment i've ever seen
Thankfully my phone can turn everything black and white, useful for bedtime (only when you not planned to keep binging)
I used to always keep a blue lightbulb in my lamp, until it finally burned out.
I find that browsing TH-cam videos puts me right to sleep... Problem is, I drop my phone on my face or chest, but that's my cue to hang it up! 😴
I'm glad that I'm not the only person to do this 😂 I used a tablet holder so I don't need to hold it until I fall asleep; the only thing that hinders me to automatically fall asleep is my glasses, I must wear them off before sleeping
Yes! We are a select few.
💯! I often have to look around and follow the charging cord to find my phone on the floor next to me LOL
Yes i know that. Allways hit my face😂
Yea, I listen to them more than watching them. Light doesn't bother me though. I sleep best in the daytime so if I turn on a light or phone, I might fall asleep. For some weird reason I fall asleep holding my phone and not dropping it. I wake up after the video ends, then I put the phone down, I have no idea how this can happen.
Showering before bed has always been such a cozy thing for me. So cool to see my cozy-ness is backed up with science!
Your sheets stay clean for longer that way too, which prolongs comfort I feel.
It wakes me up. Can’t sleep after.
I love how those studies assume people sleep in one of the positions! I use all 3 positions multiple times a night!
I start on my back, go to my right side, swap to my left/ left stomach, and then return to my back before falling asleep like clockwork every night.
Yeah same. Start on my back, rotating to my side. When I wake up, I rotated 180 degrees with my head on the feetside of the bed.
Not me watching this at 4 am
😆 Go to sleep!
😂😂😂
I work third shift so that's normal
Me right now lol
ig he slept and woke up at 4 am 😁
So that's why being a side-sleeper I always unintentionally embraced the blanket with my legs. Seems to be for the same reason as they recommended a pillow here
same fr
same, was looking for this comment
Considering we went from exercising up to 4 hours in the prehistoric era to 0 in the modern era it definitely explains a lot.
More like damn near the whole day
I don't think Alot can be explained. He simply exists in all his furry grandeur
@eugene3883 Most of the daily activities were actually attainable in very little time, which is why in most societies, even H&G, you would have plenty of free time.
The key to good sleep is happy thoughts when you put your head on your pillow. Start thinking about something that would put you in absolute bliss.
Mark, du sprichst mir aus dem Herzen. Und aus der Seele. 👍👍👍
I can testify to all of these except "no screens." For the last three years, I've been watching relaxing videos on youtube before bed and 9/10 times, it makes me feel relaxed and sleepy.
In summer I mostly shower late, nice to know that thats good^^
Sadly, my room is almost impossible to cool below 24° C in summer because the building is very new and isolated pretty good (no there is no AC), keeping windows open the whole night only brings it down from 25+ to about 24
You're not alone with your temperature problem mate
24°C is the perfect temperature for me to switch to my summer guilt. Any lower than that and I need my winter comforter. If it's less than 19 I need my winter comforter plus the summer quilt on top and a cap on my head. And if it gets less than 16 I need to turn on a heater or else I will wake up with a cold due to the cold air in my nose and mouth. With temperature it all depends what kind of bedding and bedclothes you use - the actual temperature doesn't matter as long as it isn't so hot you get sweaty under a light sheet (sleeping without any cover isn't recommended because you can catch a cold even if the room is crazy hot due the the temperature differences caused by your sweat and slight drafts on your skin).
I cannot sleep when I am hungry, so eating in late evening is absolutely fine for me, overeating on the other hand is not.
Sleeping position is a weird one, I tried to look into that one and I found a lot of contradictory papers and no really well done study with big enough and random enough sample. I am stick what feels the most comfortable.
There may be other medical conditions that affect your optimum sleeping position.
i love sleeping on my back but the sleep paralyse demon keeps getting to me , to the side bend my arm under my pillow
Great video. Thank you.
I work night shift as a Security Guard and sleep during the day. Any suggestions for how I could get a better sleep? Would it be better for me to sleep during the morning right after I get off work or stay up a bit and sleep in the early afternoon? Is pacing around at work better than sitting and relaxing? Does always wearing sunglasses during the day when outside negatively effect my ability to sleep when I’m inside? Does wearing a face mask over my eyes negatively effect my sleep quality in the long run?
Get TF OFF night shift!! Your body simply CAN’T adjust to that as a regular daily schedule…
12:15 Maybe use a warm color light/tone on your screen or set it to a black screen. Maybe sleep when you fall asleep at home. I think balance is good. Like between relaxing and some activity. Listen to something relaxing to help you fall asleep. You can look up your questions.
@@zeebest1004 not everyone has that option...
Exercise during work and sleep in a pitch black room
Yes it CAN adjust. I've been doing it for over a decade. No problems.
Why does hearing Robin & Stu's voices make me so happy? I think I'll sleep well tonight.
Happy it helps 😊
@@DebunkedOfficialI'm being serious here : Has this guy voiced television documentaries ? His voice sounds Very familiar . ♑️✍️🇳🇴🇦🇺
@@Friendship1nmillion He has voiced audio books and used to be the voice of the Alltime Movies and Alltime Conspiracies TH-cam Channels. Hope that helps.
@@DebunkedOfficial Thanks . I emailed a topic suggestion for your channel recently . What's the progress on that ? 💝
All your videos are brilliant and your funny as well keep making more please better than anything on tv well done
Night shift for phones. Also for PC users. f.lux is fantastic. based on your timezone changes your screen to a WARM light
You’re so real for this 🙏😘
I use a blue light filter for my computer, and use smart lighting to adjust color temps in the morning and evening, and I wake up almost every morning feeling energized... having had no problems falling asleep. I sleep on the floor most nights, and the only thing that I've found to keep me from falling asleep is not being comfy. That is almost always solved by turning to my other side, at which point I'm usually out in less than 5 minutes.
I agree with the food topic, I hate that I end up eating dinner at 2am before I head to bed. I hate this. But thankfully (for some reason) watching educational videos help me fall asleep as I learn. I fall asleep quickly and eases my mindset.
You'll figure it out, buddy!
Carb coma has entered the chat😂
I always smile when I see an upload from this channel.
😊
I figured out that the lights on my ALienware m18X mimicked firelight. Sleeping by that machine was comforting to say the least.
Very useful information! Splendid work man.
Thanks 😊
I do get pretty tired from a workout. I can't do it right after work because my whole day would consist of work, workout & sleep.
Listening to minute 3:47 while having dinner at 5am hitted me hard 😢. Greetings from spain 🇪🇸
Good point about the shower! I've never understood why people think it's good to shower in the morning BEFORE work and then take all the sweat and dirt to bed with them at night...when I ask people about it they usually don't have a coherent answer other than "wake up"...or they shower multiple times (which makes me feel sorry for their skin)....
It's somehow funny, that if I got exhausted by exercise or work over the day, I'll have a really hard evening, trying to find any sleep, because when I get home, all that tiredness completely goes away in about 10-30mins of being back home and transforms into "I wanna do more" from my body and mind...
same lol
Very useful information, thanks!
Thanks for watching
I'm 61 I work on a building site. My back and calf muscles hurt every day, they still hurt in the morning. I've just brought another turnaround project to do when I get home from work. I never get a good night's sleep
I usually go to sleep reading pdfs on my phone. I find it a good relaxer
Where did the timeline chart come from? I’d like to use this as a reference to help with sleep and daily living.
Over the coming week I’ll make a shareable image version and upload it to the community tab. 👍 Thanks
Interesting. Everyone I have known with major sleep apnea sleeps mostly on their back, which goes against the research.
I found audiobooks before sleep as the best.Trying to finish one for about a month or so but its hard to go beyond half of the story.
Things I did to make my sleep way better (I have bad insomnia problem). Drink a glass of water with Magnesium 1h before bed, shower in the evening, read a real book with a more yellowish light and keep all other lights off. The only Illumination I use then is the red led of my Garmin Fenix. Even though I am a side sleeper using an extremely flat pillow or none at all reduced my headaches in the morning to almost 0 (contrary to what you said). Took me some getting used to though. But whenever I use a firmer or thicker pillow my headaches are right back the next morning. Btw I started to try this out when I read an article that ergo pillows are actually bad for everyone and I wanted to see if it’s BS or not. My sleep gets better after any sport like 5-6h before bed. But extremely straining sport makes my sleep bad. Like no more marathons or even Halfmaratjons before workdays.
Regarding screen color though I have now read a couple of times that the blue light thing is actually more of a myth. That actually matches my observation that I sometimes fall asleep way better when I watch something boring on my phone lol. But probably the mobile thing is more that you will hop yourselves up too often when you should calm down.
8:59 That bedroom temp in the Caribbean where I live is literally impossible without specialty equipment.
As well as downright uncomfortable to those living in hotter climates, not to mention the AC cost for such temp would break the wallet.
I'm from SEA and have been sleeping in 25-26C range ever since.
@@chetawanung-adjmagool9967 and in some places it can go from near-freezing temperatures to sweltering in the space of 12 hours (east coast US is great for that sort of thing!) I personally am very temperature sensitive and can't even function if things are below about 21 degrees C.
is it a problem that i’m watching this at 2:00 am?
Probably, but at least it ain’t 3:15 am
Showering only in the morning has got to be the grossest dumbest time to shower, y’all mean you crawl into bed when you’re at your dirtiest/sweatiest?
My wife does this.
And then she complains she has no time to get ready in the morning.
Literally insane.
Why not? At home u can be as sweaty as u want + you sweat overnight and so on xD
I don't get it either. How can someone think it's a good idea to go sleep unwashed after a long working day?
This is one off the grossest things you can do as a human. Not showering before bed is cereal killer tendencies. You litterally have everything from the day on you.
Sure if you have mud and sweat all over you don't carry that into your bed (what the hell does your day look like?). If you haven't been physically active however I don't see the point of showering before bed.
I rather shower in the morning so I can go clean into the day. Starting the day clean makes more sense to me then be clean at the very end of the day when it matters the least.
I always take my toddler out to run and play in the afternoon and I constantly recommend others do it, because not only does it give them some good sensory play but it also burns all that last bit of energy and he sleeps through the night regularly 👍🏻
I came usually fall asleep when watching TH-cam before bed. I am kinda feeling myself nodding off as i type. So likely goin to bed after this video lol
Can you talk about young and old then ancient forests and there co2 uptake differences.
Also at the same time explaining why more co2 with less trees = darker green but doesn't mean its good for the plants or earth.
Very interesting topic.
@@DebunkedOfficial is that a yes?
@9:20 (ish) surely this depends on preference. I like a cool environment with no draft. But those who like a draft could have a warmer environment
I stayed in a Premier Inn Air con crap no window to open no fan, I couldn't get the setting below 21c . Bad night sleep
As a welder/fabricator I wouldn't dream of going to bed without showering before hand. I would literally turn the bedsheets black.
Even on my days off I wouldnt feel great getting upto 'after hours activities' with a days worth of sweat and other nasties lingering around.
I'm definitely in the shower before bed camp.
Same here 😂
We do what we do and its been serving us like this for many years and never been a problem
listening to quite/sleep music help me fall asleep
I've always only showered at night because I feel clean and don't see a point in showering in the morning because what am I doing in my sleep to get dirty and necessitate a shower
I usually leave the laptop on so it plays a screensaver and I use that as a night light to see by whenever I have to get up and piss. I usually piss several times during any given night. But I can easily pass out on a lawnchair in the 90 degree sun.
Best thing I did for my sleep was purchase a Wenatex mattress. Expensive unless you notice it’s already outlasted two high quality inner spring mattresses!
One thing you didn't mention, is sex before bedtime. I've heard that it is excellent for the production of melatonin, and hence a good night's sleep!
I sleep perfect in a heartbeat, all night and I don't train at all... Unless you count running in cod training 😂 Maybe because I love sleeping my body loves it as well.
Wow guys get a load of Mr perfect sleep over here next thing you'll be telling us you have a roof over your head too lol like if you're going to lie at least make it believable 😆
Ahh yes, Mr perfect sleep, that's a good nickname actually, thanks for the input 😂 anyway, that's me.. And if you don't believe it I couldn't care less, you're just one guy on the other side of the world 😂
I just wonder why you watched this video-was it to see if you do everything to the letter or see if you’re just naturally a perfect sleeper regardless of your surroundings or exertion levels and such?
Blue light from screens affecting sleep is a misinterpretation of the data. Much more important is to get a lot of light on the middle of the day..the amount of light entering the eye from screens is not really sufficient to significantly stimulate the melanopsin system. The real issue is sitting in the office midday - which is 1000 - 10000 times dimmer than outside. So insufficient signals are sent to the brain to tell us when is the midday peak.
How much earlier should I exercise before bed if i shouldn't do it right before but only find the time then sadly
Well screen time can be harmful for sight before bed... But can be negated if you listen to music or some stories before bed.... For some reasons it can make me fall asleep faster
I love it how I’m watching this before I go to bed 😂
It’s 12:50 there is schl tmrw and I’m here trying to find why i can’t sleep
Watching this while struggling to sleep.
I mostly do things correctly but for some reason I get too focused on getting a good sleep that if I try to do so, my body will refuse and set me down 2 hours further without sleep just because I tried
About the best temperatures to keep the bedroom. I dont think that is universal.
Some hot countries like mine have an average temperatures ranging from 27-32°C.
Amd growing up in such environs males any temperature below 20°C so cold.
So imagine a temperature of 18°C in the bedroom.
Itll need a lot of getting used to.
Short,i think the temperature of comfort vary from person to person
And heavily dependent on temperature you grew up in
I'll get up and clean or do some kind of project for 2-3 hours before bed and get myself woke up lol
Hey guys, Butcher is right. Get to bed.
Right after i watched the boys season 4, what a coincidence 😅
This explains why I can't sleep even though I do heavy exercise during the day - I feel unfit and unwell.
You talked about alcohol, but I'm more of a smoker than a drinker. Generally I switch to Indica at night and sativa during the day, but most strains now a days are hybrid so unless you grew it your self you don't know what your getting. Dose any of this matter with sleep cycle, also what about sleepy time THC gummies, I usually eat these before bed when traveling and staying someplace I can't smoke. Usually the gummies don't work unless I eat the entire 200mg pack.
For me there is nothing that keeps me awake for longer than getting into an ice cold bed in winter 😖 The bedroom itself I keep quite cool all year round, but I have an electric blanket on in bed in the winter and hour or so before I go to bed 🤷♀️ I fall asleep very quickly in a nice warm bed but an ice cold bed will see me lying awake for ages until my body heat has warmed up the bed and blankets. I agree on taking a shower before bed ☺️ Very relaxing.
It could be that people who sleep poorly think they are less fit, not that people who preceive their fitness to be high sleep better. (2:45-3:03)
I stopped sleeping on my back because off all the times I’ve had sleep paralysis, it was always when I slept on my back. Now I mostly sleep on my side or stomach but sometimes I’ll wake up on my back
I never heard of scientific research on weed and sleep, sometimes I feel it helps, other times no, depending on the amount, less usually is better for sleeping, and also, whenever I quit smoking for a few days, dreaming gets realy vivid.
Well, working.
9:14
Due to me being underweight, I am often shivering at 65 degrees Fahrenheit...
Theres a youtube channel that talks about space and i can never get through the video when its bed time because it puts me right to sleep
honestly, the light part, we as humans already screwed it up too much, at a normal nighttime we are at home with lights everywhere.
Watching this right before bed.
When it comes to fitness, it's the thought that counts.
Well, I think, I'm a fat ass...
But what about sleeping with a small light on?
Yes! 65F is bang on
This gives me Hitchhikers Guide to the Galaxy lol
I sleep 14 hours a day and fall asleep fast because of taking melatonin. I haven't worked out since before I started my night shift job in November. When I did workout, i was always tired afterwards.
9:49 bro the third one is so me actually
Quick feedback guys, missed animations, for example when changing the pillow height and when putting one in betwen the legs.
11:54 - well, there's an alternative here...
if you *don't* watch interesting videos, that may actually make you sleep faster...
what I have been doing for a long time is watching videos without audio about metal pouring (BigStackD) or some restauration videos...
most of the time I don't even finish the video, since I almost left my mobile fall...
I think it deserves a little bit more of investigation...
Interesting proposition, expect there's one big issue with that method. One that I've experienced often.
You often fall asleep at a random position. Tjis is especially true if you're holding a smartphone, as it causes your body -mostly your arms- to go limp at awkward positions. As a result, you end up with a bit of pain if you remain like that for the rest of your night.
I want to participate in such studies if they investigate this. I watch TH-cam videos too 30-60 minutes before sleeping. As long as they are not stimulating videos, I usually have a good night sleep
for me it's really hot shower to make me sleepy and really cold water on my head and face.....
my message was deleted (i guess it's because i was linking studies), but bottom line is: best position to sleep with less apnea/snoring is on the side, as shown by different studies
11:45 “that’s a cool fact!” “Oh it’s 10:30” Yayy….
Me watching the temperature for sleeping at my country in Central America while at 35 C at night xD
And worrying too much about all of this also doesn't help.
I can’t sleep on my back no matter how tired I am if I try to sleep on my back then I won’t fall asleep and my neck and shoulders hurt every day so no idea what to do there
What is one supposed to do without any lights for a whole hour before bed?
So what if you don't get home from work until 10pm, how are you supposed to relax or even eat without affecting your sleep cycle?
Orange filters, dim lights, and a relaxing position do in fact help avoid keeping you up at night. What really matters is what you're watching, or what you're playing. The latter is more difficult to fall asleep from because it is active entertainment (you are engaging) while merely watching is passive entertainment (you are spectating).
What about when I come home from work in the afternoon, sit on the couch, blink once, then it's 5:45 a.m.? I hate when that happens.
Decent video for the intended purpose, but there are a few problems, mainly in the sleep position segment. Flat on your back is NOT the best sleeping position, as while it does provide the best passive vertebral alignment it also brings a significant aspiration hazard (choking on your own saliva or nose secretions), the safest sleep position is lateral. Also the second pillow between the knees, while based on real (older) research, has been debunked years ago for multiple reasons, the simplest one being that most people don't stay motionless during sleep and impeding leg movement activates autonomous defense reflexes, stimulating the RAS and consequently lowering sleep quality.
What other things might people be doing wrong every night?
…. Really? 🫣🤐😘
Not having enough diversity in food thx to monocular farms so we eat 5 main grains thats kinda high in starches.
More diversity new food im 22 and fing bord why do I need to find places way out of the normal shopping areas to sketchy places to find markets with new food come on people change a little.
It depends on habits or mistakes and lifestyle of the person
The night is when the world is quiet and people like me thrive. I don't want to go to sleep for as long as possible because there's so much I can do and there's no one to bother me.
Please cover tires, all-season vs snow tires. Where I'm going they say all-season are useless in winter.
Watching this in bed, 3 hours after my midnight shower lmao
What about music before bed?
So it turned out the whole video was against my routine,its good the video got uploaded on right time to make some habitual changes
Yeah I work a labor-intensive job from 4pm-10pm, don’t eat until I get home, usually only shower in the mornings, and we keep the thermostat around 74F cause AC bills are expensive. I’m doing literally everything this video tells me not to do out of necessity :/
Idk, but a shower and workout before bedtime knocks me out cold. However eating before bed doesn't help my sleep
the only reason i take early showers is because everyone else takes evening showers and my showers are usually pretty long, so i do it for others to make sure they get a warm shower when they take it
What about reading in bed before sleep. Is it a bad idea to read with an ebook, or there aren't any problem with that kind of light?
“Top shelf Zaza, disrupting my circadian rhythm”
The whole of south east Asia cannot sleep properly due to high nighttime temperatures. No way we can get our room down to 18C unless we sleep in a chiller.