A warm shower. Hot baths for men are a no go for your testicles⚔️ What about dressing warm and wearing a beanie. Than when you go to bed the warm clothes and beanie come off?
I’ve been sleeping less since I started exercising at night, and I actually feel better! More sleep isn’t better sleep, and sleep is very personal. What works for me is consistency in total sleep duration and consistent timing of sleep, going to bed and waking up at the same times every day. Also completing the 90 minute sleep cycles has been a great improvement. Interesting video!
Currently I do resistance training from about 7 to 8 and I go to bed at around 1 AM. Cardio I do in the morning, because according to a neuroscientist I follow, intense cardio exercise can cause you to feel very awake before going to bed.
I trained myself from needing 7 hr to 6 hr. So I sleep from 9:53 P.M. and woke up at 3:53 A.M. I setup my room where I fall into sleep in 10 minutes. I woke up at this time because of numerology 353. Just go Joanscrib number 353. You see what I mean. You run the world when you wake up 353 otherwise, the world runs your life.
I think 6-7 is a good mark as long as it’s good quality sleep. Things that help me are exercise and good nutrition plus a good bed time routine. I wake up around 5am usually stoked and ready to roll
Do you feel that way throughout the entire day? I find even when I wake up raring to go, I get sleepy again in an hour or two, and then again noon, and so forth.
We sleep in cycles of roughly 90 minutes. So as long as you sleep in a multiple of 90 minute increments, you'll usually be fine. Good ranges are 6 hours, 7.5 hours, or 9 hours depending on the person. Figure out how long it generally takes you to fall asleep, then set an alarm for a multiple of 90 minutes and however long you want to sleep. I generally aim for 7.5 hours, but for over a month I was automatically locked to a 6 hour cycle no matter what time I went to bed.
'' The hot bath invites blood to the surface of your skin, giving you that flushed appearance. When you get out of the bath, those dilated blood vessels on the surface quickly help radiate out inner heat, and your core body temperature plummets. Consequently, you fall asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.''-Matthew Walker in his book ''Why we sleep''
Not only duration, but the timing of sleep is important. If you got to bed earlier you would probably wake up more rested in the morning, rather then sleeping after midnight and waking up late.
I do best on 6 -6 1/2 hrs. During warm weather. During the winter I sleep 7-8 hrs. Sometimes I nap, usually during winter. The weather seriously effects me. Need to move to FL.
Great information Thomas, Thank you!👍💕💕💕 I sleep about 5 hrs Monday-Friday and I have great energy during the day I believe it has a lot to do with IF and healthy keto.
This is a very detailed information. I love taking hot shower during winter and cold shower during summer. With your research, I’ll try the hot bath 🛀 instead. I’m sleep deprived too, my brain just doesn’t want to shut off. Thanks for your efforts and sharing healthy informations. From Jacksonville Florida 🇺🇸🇵🇭
i love this topic. from personal experience the ideal would be to sleep whenever i feel like doing it and as long as my body wants. I ve slept up 16hrs. Then months sleeping 4-6 hrs. Caffeine is terrible.
It is also worth mentioning the negative impact of hyperinsulinaemia on sleep. Controlling insulin levels through a low carbohydrate diet has proven to improve sleep and in many patients who have suffered with severe Obstructive Sleep Apnoea has restored their sleep quality to normal levels without requirement for CPAP. For those interested, there is a comprehensive study worth reading- Eckert, D. J., & Oliven, A. (2016). When insulin has to work hard to keep the sugar at bay the upper airway collapses away. European Respiratory Journal, 47(6), 1611-1614. doi:10.1183/13993003.00590-2016
You ever read about first sleep and second sleep? I read that before electricity people would sleep in two phases, and wake up for a bit in the middle of the night
i read about that. people used to wake up after about 4 hours and meddle around before going back to bed. i occasionally think about that when i wake up at 2:44 am and cant get back to sleep.
I used to be like that when my kids were younger. I used to get up to take them to school then go back to bed after. Now they are done with schooling ... FREEDOM!!!
The glymphatic system can become obstructed when the flow of CSF is impaired due to misalignments of the spine, specifically the upper cervical spine. These misalignments cause compression of the spinal canal. Look up Dr. Scott Rosa and his research on multiple sclerosis and the glymphatic system, it’s fascinating stuff.
Awesommmme. Just emailed my holistic brain surgeon this morning about an article I read saying EMF's reduce melatonin I believe is what it said without double checking. I've been using his Gamma PEMF for almost two years and sleep with it around my neck.
Awesome content here! I was working with a client last year that had his nutrition and workouts totally dialed in, but because he wasn't sleeping he wasn't seeing the results he could have. So I can definitely agree that quality sleep is so important.
Same. Due to a injury I've been off from work and have now been sleeping 9 hours a night now that I don't have to wake up early. Feel amazing. No more caffeine needed, no afternoon crash, etc.
@@Stockbrot_if you want to try... wait 2 hours b4 coffee in take, and right when wake up apple cider vinegar, also setting up your circadian rhythm, in other words soon as you wake up, have really bright light, stare at it for like 3-5 minutes Source: Thomas DeLauer, Andrew Hueberman
Function and survive two totally different words. If you relate the two, not functioning would be not surviving, which is death. Even with just saying “I literally cannot function” Implies your a complete vegetable, with no brain activity. Sounds like you’re in need of sleep when u wrote this , most ppl function just fine or even great with less than 8, even less than 4, and so many ppl these days are abusing stimulants everyday to increase mental capacity, maybe try getting a prescription for adderall
I hate when people try to put a fixed number on sleep like 6 or 8 because it really depends on your day, your body, your mind and other factors. If all conditions are optimal, even 4 or 5 hrs might appear efficient, but that is a rare instance. Sleep is very complicated. There’s no way to map the meaning of sleep in a TH-cam video. But from personal experience 6.5 to 8.0 hrs of sleep seems optimal to me.
@@airgetmar1928 dank sleep? Lol sounds like waking up in a ditch/gutter from an overdose from some sort of downer, drenched in a cold sweat. Lol that’s what a dank sleep would be like. Nothing about the descriptive word dank would be good in terms of sleeping, or even being human, lol. It’s a term for plants, like dank buds, which are very fresh, musty/earthy buds.
Damn so 12 hours is over doing it? Sleep is literally my favorite part of the day. Love deep Rem and lucid vivid dreams. I feel like I do to another dimension. Ive always needed a lot of sleep to feel well. I think we re all different.
Thanks for these helpful tips! Expose yourself to high heat before going to bed - it's been working for me! It makes me sleepy but then I Netflix and then become awake again. 7 hours on a weekday is good for me and then 9-10 hours on the weekend! Haha does anyone "catch up" on some sleep on the weekends?
Is there any research on how sleeping medication impacts quality of sleep and glynthatic function as well as memory formation? Obviously these medications enhance the length of sleep in those who have sleep issues. But a deeper dive on the topic would be useful.
I think it's important to note that there is no actual consensus in the sleep science field as to WHY we sleep. The glymphatic theory of waste disposal is just one of many. That's why the 8-hour recommendation has stuck around, because it seems to have the best outcome for most people, but it's not a hard rule. I think it's dangerous to pretend that as long as metabolic waste is cleared everything is A-OK: there's definitely more to it that that at both a neurobiological and psychological level. Sleep is something that is highly individual in terms of how much people need and when, and the best recommendation is assessing your own energy levels and other biomarkers to determine whether your sleep routine is optimal
I was really looking for such a video coz we know that science has realized that eating less is good for health. Actually eating less and sleeping less is derived from ancient theologies. men practiced it and lived way longer than we do today, So after all, I find the scientific video that describes less sleeping especially by a person who advocates less eating as well. Fantastic
Timestamps - [00:00] 🛌 Sleep Duration Debate - Sleep duration standards like 8 hours may not be necessary. - The importance of sleep efficiency. - The goal is to achieve the benefits of sleep. - [01:41]🧠 Introduction to the Glymphatic System - Explanation of the glymphatic system in the brain. - Role of cerebral spinal fluid in brainwashing and waste removal. - How the glymphatic system operates during sleep. - [02:51 🧬 AQP4 Mutation and Sleep - The impact of AQP4 genetic mutation on slow-wave sleep and memory. - Connection between AQP4 and Alzheimer's disease. - The necessity of AQP4 for proper sleep. - [04:01]💡 Neural Cell Changes During Sleep - Neural cell changes during sleep, including cell shrinkage and increased interstitial space. - Significance of interstitial space for cerebral spinal fluid flow. - Lack of proper fluid flushing during wakefulness. - [05:26] 🔥 Inducing Intracranial Pressure - Using high heat exposure to improve intracranial pressure. - The relationship between intracranial pressure and cerebral spinal fluid movement. - Sauna, hot baths, and exercise as methods to enhance sleep efficiency.
I am active and alert never tired or foggy feeling, been doing keto and OMAD for better than a year. I rarely get 6 hours of sleep. usually 4-5 and I wake up at 4 am ready to go. Is this good or bad ? I feel fine, no issue with being tired or groggy... I am 53 years old
You should always sleep at least 6.5 on average a night according to Matthew Walker professor of Neuroscience at university of California , dementia and Alzheimer’s disease is much more common in people who sleep 4-5 hours a night......a very small percentage of the population has gene that allows them to sleep only 4 hours a night and be fine , but this is extremely rare like 1 in every 10 million people.
@@thefreshprinceofnohair9703 It's again a general statement. The diet and fitness of people influences required sleep much more than people give it credit. The potential for Alzheimer and dimentia is also influenced more by lifestyle than genetics. To but it simply, yes, if you do your body a terrible service, you need more terrible sleep and your potential for neurological deseases is also higher, like for metabolic ones, because your brain is also part of your body.
After my accident, it's the best thing that helps me sleep. Also, you don't have to buy an expensive setup. I purchased 4 near infrared lights that came with attachable fixtures, got a shower rod and adhered the lights to said rod, then set the rod in my closet doorway. It works perfectly. I think it was about a sub 10 minute setup time 🤔
Intercranial pressure may be also affected by postures. Specifically our neck, jaw, and face. So being a healthy breather (mostly through nose at rest, nose for inhale to mouth for exhale, and then mouth for high intensity) as well as tongue and teeth alignment will push our facial structure in the right way. I think this would also correct any sinus and fleshy membranes between our oral cavity and cerebral cavity to "flex" the brain for healthy circulation and waste disposal.
Thomas. Sir, Craig absorbing you're good effort like everything good for us here. How are you on less sleep? Enjoyed the new knowledge about the brain cleansing through heat in night. Looking forward to seeing it go on. Thanks! see you tomorrow.
I hate listening to Matthew Walker, what he promotes is complete nonsense (=rubbish). In my opinion, he is a charlatan. Don't waste your time reading his silly book.
Super interesting! I usually have a hot tub in the evening, one more reason to..and sleep quality is something I struggle to get, but I often feel rested inspite of this.. thanks for the great info
Nerd out dude this was really great info!!! exactly what I was looking for. I will put on more clothes and start cycling and or rebounding before taking a hot shower 3hrs before bed. I need to for sure do more research on this, I’m always trying to bio hack everything in my daily life.
My sleep has been bad for along time. I use a oura ring to track sleep, usually get 3+ hours of rem sleep and 10-40 minutes of deep... working hard to find a solution to the lack of deep sleep, I have tried all the sleep hacks I can find.
I used to have insomnia for about 3 months in my early 20s (I'm now 57 yo). I also tried a lot of hacks including getting myself drunk and taking a sleep aid. None worked. One day I saw an ads that claimed to reprogram the subconscious mind by listening to these patterns of sounds. Since I tried a lot of things already and I was desperate, I bought the tape (yes, it's on a tape ... lol). What I've got to lose but $20.00 I said to myself. I listened to it for over a month. I was glad it worked. I don't have the tape anymore and don't know the name of the tape.
Get in bed early enough to allow yourself 8 full hours of sleep but have your sleep schedule shifted back so that you can get your 8 hours in bed while still waking up 3 full hours before work. Eat your final meal no later than 5 hours before bedtime so your body will be able to utilize its energy to crank you into sleep without having to expend massive amounts of energy trying to digest food in your stomach at the same time. Wake up and immediately do some vigorous exercise to get your body’s energy and oxygen transport systems maximized. Then you should still have time after your workout to drink coffee and get your mind right for a while with no rush. Naps are forbidden except under extenuating circumstances. Bedtime is 16 hours after you woke up. After having exercised vigorously in the morning, and then having gone to work a full day, with no naps, your body will be legitimately sleepy. You will have earned your rest.
The time when you sleep matters most. Going to bed between 9pm and 11pm is important because that is the time your body heals the most. Going to bed late leads to inverted cortisol and hormonal issues. You have to be in sync with the circadian rhythm
A warm pack or warm cloth around your neck/on your head would work just as well if you're looking for vasodilation (which it sounds like you are) for improved blood flow to the brain. Consuming alcohol would also work but that's up to the individual. You wouldn't need much. A single shot should work.
Interesting video LIKE 💪😁 I have a question. So why do I feel that my sleep is much better if I take a cold bath before bed? I do not understand. due to core temperature? reduce inflammation? (inflammation is needed during the night I know), chronic stress reduction and natural fatigue? I know cold is a very big stress for the body. But why do I feel like I sleep better? Thank you very much🙏
I would love more content on brain health and especially more brain washing/detox. Many people need this type of help, before they can get their brain working enough to work on seemingly more dedicated habits like eating and exercise.
Fascinating! *I still would prefer to get 8 to 10 hours of sleep though.. some good, deep, luscious sleep with great dreams.* 🥰🥰 Would you do a video on lucid dreaming?
@@Thefitty It's actually easy, I use to do it since I was kid, you can possibly do everything when you reach a certain amount of counsciousness, I could even tell myself to wake up when I was actually sleeping/dreaming, and use this next trick when you're about to loose control of your dream, when the picture is getting foggy, rub your hands actively, and try not to focus on one point when you're in your dream so you can stay longer and keep control on it.
Less often because I don't use the techniques I used to do, like waking up 2 to 3 hours before your original time then going back to sleep 30min after, so many more (autosugestion etc)
Yes but heat would also likely increase brain tissue size during treatment which makes for less space for the spinal fluid anyway. Theres also no reason to think more pressure means better, just like higher blood pressure doesnt necessarily mean more healthier anything.
Sleeping on the floor helps, I have been sleeping on the floor for the last year and a half and my sleep has improved significantly. A Firm surface is best for the body, not TOO firm of course, like hard metal or concrete.. and I still sleep on a blanket, and cover myself with a nice cool thin sheet, but all these beds and mattreses are too soft and cushiony, and don't actually support your skeletal system, and your body sort of caves in on itself, and loses engagement with it's postural nature, or firmness, and you slouch too much. So sleeping on the floor would be my number 1 tip
@@addydiesel6627 Some beds are comfier than others, and it does take some getting used to, but I quite honestly can't imagine NOT sleeping on floors now lol
I treat my sleep like my meals, usually less sometime I let my cheat sleep (when I go to little vacation) exceed 10 or more, still sleeping 6-8 hour on that but mostly just laying lazy for extra 2 or 3.
Anyone who has ever gone through boot camp will tell you 6 hours of sleep is not enough to function properly. You sleep soundly, yes, because you are physically and mentally exhausted, but your brain is running on fumes all day.
Sleeping is very complicated it depends on vary. Some may find it better to sleep In cold rooms while others sleep better in warmer temperature. But as Mathew Walker( a highly intellectual neuroscientist) said we should take hot baths before going to bed or lower our bodies core temperature which signals our brain to go to Sleep. I tried it and past out within 10mins. His book “ Why We Sleep” is interesting.
When we take a warm shower even though the skin and the outer organs get warm, our core becomes cold. Read this in the book Why we sleep by Mathew Walker
Fascial restrictions in the cranium and foramun magnum also restricts outflow. Osteopathic Medicine addresses this through treatment. Also, the lack of stage 3-4 sleep limits this process to occur. This research was presented to us in 2018 and Osteopathic specialists have be treating these glymphatic restrictions for decades, well ahead of fMRI and neurobiochemical research that allows that nocturnal process to occur. Major miss on the medical community to recognize this earlier. Better late than never. Biomechanical aspects of physiology cannot be ignored. Look into it further @ThomasDeLauer
Unfortunately that's a big no. Studies have shown that people who are sleep deprived generally don't think they are sleep deprived. Studies also have shown that unless you have a specific genetic mutation, everyone requires 7-9 hours of sleep (which equals 8-10 hours of time in bed given a healthy 90% sleep efficiency btw). Now before you think, 'ah I must have this mutation' let me stop you right there. The chance of this being the case is like winning the lottery. Great book on the topic is 'Why we sleep' from Matthew Walker.
@@MarkusWaas There are many other studies that disagree with this. People don't stay up late because they want to. They usually stay up late due to some electronic device like a computer or TV. The reason people use to go to bed early was because these things didn't exist. They would say every hour of sleep before midnight was worth at least two hours after midnight. Also would get out of bed much earlier. I usually live with the sun. If the sun is up or down, so am I.
@@patrickvanmeter2922 that makes sense the closer you live to the equator, but at some point when going too far away from it combined with summer, this won't be optimal anymore
Huge super nerd! However it makes a lot of sense, and I can attest to it. My problem is not being able to sleep after exercise 1 or 2 hours after, but I won't feel as tired getting 4/5 hours of sleep.
Maybe it’s too hot for you. Or maybe try it earlier in the evening instead of just before bed. Try a cooler temp or not so long & finish w an ice cold shower.
I always read that the body cools down automatically before bed (in the evening after it's getting dark outside, according to the circadian rhythm) which in turn makes you more sleepy. So I would say you should get colder instead of warmer before bed.
Catch 22 for some of us with both insomnia/Hashimotos/histamine intolerance as hot baths apparently increase histamine and adds to insomnia.. Would love to have that proven wrong as hot baths seem to have been a problem and yet could've been an easy solution for both insomnia and the glymphatic system..
So in Addition to the 2 Weeks of Your I.F.ing Challenge. My Workouts are in Hoodies! With the Hood on my Head! And I GOTTA Tell Ya... Since I CAN GO MONTHS withOUT Sleep.... The past Week, Sleep HAS Found Me Again!!! And my Training HAS Improved! And I LOST 8ish Pounds in 1 Week!
Anxiety, anxiety, anxiety! If I could control all my anxiety 100%, I would sleep like a baby for like a week straight! EVERYONE has anxiety, especially in these times, and it's getting worse. I put it down to the increasing population, there is someone in your face everywhere you go, you don't know them, so they are potential enemies, they steal your job, your seat at the table, your parking space! There's too much competition!! Imagine if we suddenly released thousands of lions somewhere where there are already families of lions, they would be fighting for survival! My cat is the same at home, the street is full of cats so he is always on edge, ready to fight!
Your circadian rhythm may be out of whack. You can google circadian rhythm, it’s a 24 hour clock in our brain. How often do you exercise or spend time out doors in sun light? Also, our phones at night can messed up our circadian rhythm by reducing our melatonin secretion. Melatonin is a vital hormone to promote sleep. Lack of sunlight, exercise, prolonged use of device at night, and stress may lead to circadian rhythm disorder hence lead to insomnia or sleep problems episodes.
I just got my test result back & I have elevated cortisol? My sleep is getting worse. I wake up every other hour. I am not fat but I am beginning to wonder if I have a parasite problem. Older female . HELP! A1c is not high either.
I was taking galangal powder for inflammation after covid-19 an side effect I really sleep good fall asleep fast wake up as light comes in window an feel great in morning but when I don't take it back to normal takes hour to sleep an tired in morning
Study results about sleep seem to change a lot. Nobody fits into a box. We are all different so listen to the findings, take what you like and leave the rest.
Everyone requires different amounts of hours of sleep. Sometimes people require 4 hours, some eight hours, some six hours, everyone is different. I personally need 6
Yep. I need around 5-6 hours of sleep while my wife needs at least 8 hrs. She goes to bed early and I go to bed late but I always woke up and get up first.
@@shogunofharlem8240 look up his video and listen to all his lectures for your own good. It'll help you in future if you're interested in making yourself healthy both physically and psychologically.
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
A warm shower. Hot baths for men are a no go for your testicles⚔️
What about dressing warm and wearing a beanie. Than when you go to bed the warm clothes and beanie come off?
Pls I wanna know if blublux has a store or warehouse in uk
Can you please explain the last sentence in the screenshot at 6:00?
I’ve been sleeping less since I started exercising at night, and I actually feel better! More sleep isn’t better sleep, and sleep is very personal. What works for me is consistency in total sleep duration and consistent timing of sleep, going to bed and waking up at the same times every day. Also completing the 90 minute sleep cycles has been a great improvement. Interesting video!
What time do you exercise and what time do you go to sleep?
Currently I do resistance training from about 7 to 8 and I go to bed at around 1 AM. Cardio I do in the morning, because according to a neuroscientist I follow, intense cardio exercise can cause you to feel very awake before going to bed.
I trained myself from needing 7 hr to 6 hr. So I sleep from 9:53 P.M. and woke up at 3:53 A.M. I setup my room where I fall into sleep in 10 minutes. I woke up at this time because of numerology 353. Just go Joanscrib number 353. You see what I mean. You run the world when you wake up 353 otherwise, the world runs your life.
I think 6-7 is a good mark as long as it’s good quality sleep. Things that help me are exercise and good nutrition plus a good bed time routine. I wake up around 5am usually stoked and ready to roll
Do you feel that way throughout the entire day? I find even when I wake up raring to go, I get sleepy again in an hour or two, and then again noon, and so forth.
We sleep in cycles of roughly 90 minutes. So as long as you sleep in a multiple of 90 minute increments, you'll usually be fine. Good ranges are 6 hours, 7.5 hours, or 9 hours depending on the person. Figure out how long it generally takes you to fall asleep, then set an alarm for a multiple of 90 minutes and however long you want to sleep. I generally aim for 7.5 hours, but for over a month I was automatically locked to a 6 hour cycle no matter what time I went to bed.
'' The hot bath invites blood to the surface of your skin, giving you that flushed appearance. When you get out of the bath, those dilated blood vessels on the surface quickly help radiate out inner heat, and your core body temperature plummets. Consequently, you fall asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.''-Matthew Walker in his book ''Why we sleep''
I really appreciate your looking at different viewpoints and encouraging opening up minds to new ideas, thank you 😊
Not only duration, but the timing of sleep is important. If you got to bed earlier you would probably wake up more rested in the morning, rather then sleeping after midnight and waking up late.
I do best on 6 -6 1/2 hrs. During warm weather. During the winter I sleep 7-8 hrs. Sometimes I nap, usually during winter. The weather seriously effects me. Need to move to FL.
Skillfully written; it's as precise and compelling as a book that's critically acclaimed. "Better Sleep Better Life" by Various Authors
Great information Thomas, Thank you!👍💕💕💕 I sleep about 5 hrs Monday-Friday and I have great energy during the day I believe it has a lot to do with IF and healthy keto.
There's a guy I met and he said that he only gets 5 hours an he feels fine also.
This is a very detailed information. I love taking hot shower during winter and cold shower during summer. With your research, I’ll try the hot bath 🛀 instead. I’m sleep deprived too, my brain just doesn’t want to shut off. Thanks for your efforts and sharing healthy informations. From Jacksonville Florida 🇺🇸🇵🇭
i love this topic. from personal experience the ideal would be to sleep whenever i feel like doing it and as long as my body wants. I ve slept up 16hrs. Then months sleeping 4-6 hrs. Caffeine is terrible.
It is also worth mentioning the negative impact of hyperinsulinaemia on sleep. Controlling insulin levels through a low carbohydrate diet has proven to improve sleep and in many patients who have suffered with severe Obstructive Sleep Apnoea has restored their sleep quality to normal levels without requirement for CPAP. For those interested, there is a comprehensive study worth reading-
Eckert, D. J., & Oliven, A. (2016). When insulin has to work hard to keep the sugar at bay the upper airway collapses away. European Respiratory Journal, 47(6), 1611-1614. doi:10.1183/13993003.00590-2016
You ever read about first sleep and second sleep? I read that before electricity people would sleep in two phases, and wake up for a bit in the middle of the night
i read about that. people used to wake up after about 4 hours and meddle around before going back to bed. i occasionally think about that when i wake up at 2:44 am and cant get back to sleep.
That sounds like me.
I used to be like that when my kids were younger. I used to get up to take them to school then go back to bed after. Now they are done with schooling ... FREEDOM!!!
The glymphatic system can become obstructed when the flow of CSF is impaired due to misalignments of the spine, specifically the upper cervical spine. These misalignments cause compression of the spinal canal. Look up Dr. Scott Rosa and his research on multiple sclerosis and the glymphatic system, it’s fascinating stuff.
Awesommmme. Just emailed my holistic brain surgeon this morning about an article I read saying EMF's reduce melatonin I believe is what it said without double checking. I've been using his Gamma PEMF for almost two years and sleep with it around my neck.
The eight hours is based on 8 hours leisure, 8 sleep and 8 work
Yes, or as the Haymarket martyrs said: "8 hours for work, 8 hours for sleep and 8 hours for what you will!"
Most of that “leisure” is getting ready, cooking, eating, commuting, chores, errands, and other menial tasks outside of work time.
Awesome content here! I was working with a client last year that had his nutrition and workouts totally dialed in, but because he wasn't sleeping he wasn't seeing the results he could have.
So I can definitely agree that quality sleep is so important.
If I got less than 9 hours of sleep I literally cannot function, I dont and honestly have a hard time imagining how people survive with less than 8
Same. Due to a injury I've been off from work and have now been sleeping 9 hours a night now that I don't have to wake up early. Feel amazing. No more caffeine needed, no afternoon crash, etc.
I just always feel tired in the morning. Doesn't matter if I get 10,8 or 5 hours of sleep. I only feel energized when I drink coffee.
@@Stockbrot_if you want to try... wait 2 hours b4 coffee in take, and right when wake up apple cider vinegar, also setting up your circadian rhythm, in other words soon as you wake up, have really bright light, stare at it for like 3-5 minutes
Source: Thomas DeLauer, Andrew Hueberman
Function and survive two totally different words. If you relate the two, not functioning would be not surviving, which is death. Even with just saying “I literally cannot function” Implies your a complete vegetable, with no brain activity. Sounds like you’re in need of sleep when u wrote this , most ppl function just fine or even great with less than 8, even less than 4, and so many ppl these days are abusing stimulants everyday to increase mental capacity, maybe try getting a prescription for adderall
get checked for sleep apneoa you may be waking up all night and not be conscious of it.
This could explain why a hot bath seems to make me sleepy.
Me too! :)
Higher pressure doesn't automatically equal higher flow though.
If that’s the case, then sleep probably isn’t that much of an issue compared to whatever’s causing the lack of flow.
Thanks for the info my only question is, I've found having a normal shower than turning it cold at the end for about 60secs makes me sleep great 💤
I hate when people try to put a fixed number on sleep like 6 or 8 because it really depends on your day, your body, your mind and other factors. If all conditions are optimal, even 4 or 5 hrs might appear efficient, but that is a rare instance. Sleep is very complicated. There’s no way to map the meaning of sleep in a TH-cam video. But from personal experience 6.5 to 8.0 hrs of sleep seems optimal to me.
Back in the days people actually slept less than today.
@@tyrese5089 everything makes a difference.
i know i got some dank sleep when the drool on my pillow wakes me up
@@airgetmar1928 lmao ...
@@airgetmar1928 dank sleep? Lol sounds like waking up in a ditch/gutter from an overdose from some sort of downer, drenched in a cold sweat. Lol that’s what a dank sleep would be like. Nothing about the descriptive word dank would be good in terms of sleeping, or even being human, lol. It’s a term for plants, like dank buds, which are very fresh, musty/earthy buds.
Great video yet again! thank you for keeping the great content and quality.
Damn so 12 hours is over doing it? Sleep is literally my favorite part of the day. Love deep Rem and lucid vivid dreams. I feel like I do to another dimension. Ive always needed a lot of sleep to feel well. I think we re all different.
Thanks for these helpful tips! Expose yourself to high heat before going to bed - it's been working for me! It makes me sleepy but then I Netflix and then become awake again. 7 hours on a weekday is good for me and then 9-10 hours on the weekend! Haha does anyone "catch up" on some sleep on the weekends?
Is there any research on how sleeping medication impacts quality of sleep and glynthatic function as well as memory formation? Obviously these medications enhance the length of sleep in those who have sleep issues. But a deeper dive on the topic would be useful.
I think it's important to note that there is no actual consensus in the sleep science field as to WHY we sleep. The glymphatic theory of waste disposal is just one of many. That's why the 8-hour recommendation has stuck around, because it seems to have the best outcome for most people, but it's not a hard rule. I think it's dangerous to pretend that as long as metabolic waste is cleared everything is A-OK: there's definitely more to it that that at both a neurobiological and psychological level. Sleep is something that is highly individual in terms of how much people need and when, and the best recommendation is assessing your own energy levels and other biomarkers to determine whether your sleep routine is optimal
I was really looking for such a video coz we know that science has realized that eating less is good for health. Actually eating less and sleeping less is derived from ancient theologies. men practiced it and lived way longer than we do today, So after all, I find the scientific video that describes less sleeping especially by a person who advocates less eating as well. Fantastic
As I'm up late watching this knowing I have to wake up early...
Like wise my friend
Timestamps
- [00:00] 🛌 Sleep Duration Debate
- Sleep duration standards like 8 hours may not be necessary.
- The importance of sleep efficiency.
- The goal is to achieve the benefits of sleep.
- [01:41]🧠 Introduction to the Glymphatic System
- Explanation of the glymphatic system in the brain.
- Role of cerebral spinal fluid in brainwashing and waste removal.
- How the glymphatic system operates during sleep.
- [02:51 🧬 AQP4 Mutation and Sleep
- The impact of AQP4 genetic mutation on slow-wave sleep and memory.
- Connection between AQP4 and Alzheimer's disease.
- The necessity of AQP4 for proper sleep.
- [04:01]💡 Neural Cell Changes During Sleep
- Neural cell changes during sleep, including cell shrinkage and increased interstitial space.
- Significance of interstitial space for cerebral spinal fluid flow.
- Lack of proper fluid flushing during wakefulness.
- [05:26] 🔥 Inducing Intracranial Pressure
- Using high heat exposure to improve intracranial pressure.
- The relationship between intracranial pressure and cerebral spinal fluid movement.
- Sauna, hot baths, and exercise as methods to enhance sleep efficiency.
I am active and alert never tired or foggy feeling, been doing keto and OMAD for better than a year. I rarely get 6 hours of sleep. usually 4-5 and I wake up at 4 am ready to go. Is this good or bad ? I feel fine, no issue with being tired or groggy... I am 53 years old
If you wake up naturally this way, without alarm, then it's okay
You should always sleep at least 6.5 on average a night according to Matthew Walker professor of Neuroscience at university of California , dementia and Alzheimer’s disease is much more common in people who sleep 4-5 hours a night......a very small percentage of the population has gene that allows them to sleep only 4 hours a night and be fine , but this is extremely rare like 1 in every 10 million people.
Same.....
@@thefreshprinceofnohair9703 It's again a general statement. The diet and fitness of people influences required sleep much more than people give it credit.
The potential for Alzheimer and dimentia is also influenced more by lifestyle than genetics.
To but it simply, yes, if you do your body a terrible service, you need more terrible sleep and your potential for neurological deseases is also higher, like for metabolic ones, because your brain is also part of your body.
@@iwankazlow2268 SO I IS HE AT RISK OR NOT??
I bought a $100 portable Steam Sauna over a year ago. It relaxes the hell out of me, but almost as important it has kept me from catching Covid.
Heat.you say? I just did legs and shoulders on my outdoor patio gym, In GLENDALE AZ and it was 106° at 10:30PM.
God I cant imagine that heat. I hope you have a nice AC unit!
NO JOKE, the clock saying 2:42AM at 4:52 and MY clock in real-time said 2:42 AM! I really needed this video haha 😂
Same
Thanks for all you do TD.
Will Red Light or Red Infrared light therapy improve sleep efficiency as well?
After my accident, it's the best thing that helps me sleep. Also, you don't have to buy an expensive setup. I purchased 4 near infrared lights that came with attachable fixtures, got a shower rod and adhered the lights to said rod, then set the rod in my closet doorway. It works perfectly. I think it was about a sub 10 minute setup time 🤔
Intercranial pressure may be also affected by postures. Specifically our neck, jaw, and face. So being a healthy breather (mostly through nose at rest, nose for inhale to mouth for exhale, and then mouth for high intensity) as well as tongue and teeth alignment will push our facial structure in the right way. I think this would also correct any sinus and fleshy membranes between our oral cavity and cerebral cavity to "flex" the brain for healthy circulation and waste disposal.
Thomas. Sir, Craig absorbing you're good effort like everything good for us here. How are you on less sleep? Enjoyed the new knowledge about the brain cleansing through heat in night. Looking forward to seeing it go on. Thanks! see you tomorrow.
Read “Why We Sleep” by Matthew Walker and then tell me how much sleep you think we need.
Exactly. He's amazing.
I did read it, and the book is trash
I hate listening to Matthew Walker, what he promotes is complete nonsense (=rubbish). In my opinion, he is a charlatan. Don't waste your time reading his silly book.
@@Mrfantastic454
Why is it trash, specifically?
@@shogunofharlem8240 people will say or do anything to justify an unhealthy lifestyle/pre-concieved viewpoint.
Super interesting! I usually have a hot tub in the evening, one more reason to..and sleep quality is something I struggle to get, but I often feel rested inspite of this.. thanks for the great info
Nerd out dude this was really great info!!! exactly what I was looking for. I will put on more clothes and start cycling and or rebounding before taking a hot shower 3hrs before bed. I need to for sure do more research on this, I’m always trying to bio hack everything in my daily life.
Thanks for the video Thomas!
My sleep has been bad for along time. I use a oura ring to track sleep, usually get 3+ hours of rem sleep and 10-40 minutes of deep... working hard to find a solution to the lack of deep sleep, I have tried all the sleep hacks I can find.
I used to have insomnia for about 3 months in my early 20s (I'm now 57 yo). I also tried a lot of hacks including getting myself drunk and taking a sleep aid. None worked. One day I saw an ads that claimed to reprogram the subconscious mind by listening to these patterns of sounds. Since I tried a lot of things already and I was desperate, I bought the tape (yes, it's on a tape ... lol). What I've got to lose but $20.00 I said to myself. I listened to it for over a month. I was glad it worked. I don't have the tape anymore and don't know the name of the tape.
Get in bed early enough to allow yourself 8 full hours of sleep but have your sleep schedule shifted back so that you can get your 8 hours in bed while still waking up 3 full hours before work. Eat your final meal no later than 5 hours before bedtime so your body will be able to utilize its energy to crank you into sleep without having to expend massive amounts of energy trying to digest food in your stomach at the same time. Wake up and immediately do some vigorous exercise to get your body’s energy and oxygen transport systems maximized. Then you should still have time after your workout to drink coffee and get your mind right for a while with no rush. Naps are forbidden except under extenuating circumstances. Bedtime is 16 hours after you woke up. After having exercised vigorously in the morning, and then having gone to work a full day, with no naps, your body will be legitimately sleepy. You will have earned your rest.
do have a desk job and do you workout?
that could be the reason, because your body doesnt have the reason to get more deep sleep in that szenario
Great topic!
The time when you sleep matters most. Going to bed between 9pm and 11pm is important because that is the time your body heals the most. Going to bed late leads to inverted cortisol and hormonal issues. You have to be in sync with the circadian rhythm
My circadian rhythm is in constant confusion. It should be illegal to work nights.
It really depends on each individual..
Depends on your chronotype
that statement doesnt make much sense, thats not fixed like that
A warm pack or warm cloth around your neck/on your head would work just as well if you're looking for vasodilation (which it sounds like you are) for improved blood flow to the brain.
Consuming alcohol would also work but that's up to the individual. You wouldn't need much. A single shot should work.
Interesting video LIKE 💪😁 I have a question. So why do I feel that my sleep is much better if I take a cold bath before bed? I do not understand. due to core temperature? reduce inflammation? (inflammation is needed during the night I know), chronic stress reduction and natural fatigue? I know cold is a very big stress for the body. But why do I feel like I sleep better? Thank you very much🙏
doing cbt recently, i find i feel much better getting out of bed as soon as i wake from not needing to pee :)
Thank you for sharing information
Very informative thanks
I would love more content on brain health and especially more brain washing/detox.
Many people need this type of help, before they can get their brain working enough to work on seemingly more dedicated habits like eating and exercise.
Fascinating! *I still would prefer to get 8 to 10 hours of sleep though.. some good, deep, luscious sleep with great dreams.* 🥰🥰 Would you do a video on lucid dreaming?
How to initiate lucid dream ? Reality check ? How to master your dreams ?
@@TheBeardHack I'm studying it!
@@Thefitty It's actually easy, I use to do it since I was kid, you can possibly do everything when you reach a certain amount of counsciousness, I could even tell myself to wake up when I was actually sleeping/dreaming, and use this next trick when you're about to loose control of your dream, when the picture is getting foggy, rub your hands actively, and try not to focus on one point when you're in your dream so you can stay longer and keep control on it.
@@TheBeardHack that's amazing! Do you still lucid dream to this day?
Less often because I don't use the techniques I used to do, like waking up 2 to 3 hours before your original time then going back to sleep 30min after, so many more (autosugestion etc)
Yes but heat would also likely increase brain tissue size during treatment which makes for less space for the spinal fluid anyway. Theres also no reason to think more pressure means better, just like higher blood pressure doesnt necessarily mean more healthier anything.
Kudos to thomas to working on his test after that mpmd collab
Could you do a video on how thc or even cbd affects sleep? 🙏
Totally agree. Sometimes whenn i get longer sleep im more tired
Hi from Australia
Sleeping on the floor helps, I have been sleeping on the floor for the last year and a half and my sleep has improved significantly. A Firm surface is best for the body, not TOO firm of course, like hard metal or concrete.. and I still sleep on a blanket, and cover myself with a nice cool thin sheet, but all these beds and mattreses are too soft and cushiony, and don't actually support your skeletal system, and your body sort of caves in on itself, and loses engagement with it's postural nature, or firmness, and you slouch too much. So sleeping on the floor would be my number 1 tip
In a nutshell, intermediate firmness (pressure distribution) produced best sleep quality
@@addydiesel6627 Some beds are comfier than others, and it does take some getting used to, but I quite honestly can't imagine NOT sleeping on floors now lol
TH-cam deleted my comment because it had a link to a good RCT. Thanks TH-cam. Not.
Anyway in pub med put this number 24924427
I think its important, what kind of mattress you sleep on as well...🛌
Amazing... thank you for this info.
did you mention fasting can restore aqp4 polarity in the brain which translates to increased waste clearance? I think that's very important
To heat the body a couple of hours before sleep, could you use a heated blanket to do that as well?
I treat my sleep like my meals, usually less sometime I let my cheat sleep (when I go to little vacation) exceed 10 or more, still sleeping 6-8 hour on that but mostly just laying lazy for extra 2 or 3.
Good video. Thanks
This is fascinating. Thank you!
Anyone who has ever gone through boot camp will tell you 6 hours of sleep is not enough to function properly.
You sleep soundly, yes, because you are physically and mentally exhausted, but your brain is running on fumes all day.
I’ve always wanted to see studies on this. Especially Ranger school where I averaged about 2 hrs a night and low food.
Confusing. I thought we slept much better when our bodies were colder at night?
I do
Sleeping is very complicated it depends on vary. Some may find it better to sleep In cold rooms while others sleep better in warmer temperature. But as Mathew Walker( a highly intellectual neuroscientist) said we should take hot baths before going to bed or lower our bodies core temperature which signals our brain to go to Sleep. I tried it and past out within 10mins.
His book “ Why We Sleep” is interesting.
When we take a warm shower even though the skin and the outer organs get warm, our core becomes cold.
Read this in the book
Why we sleep by Mathew Walker
When you get out of a hot shower, the air feels cooler on your warm skin .
@@ketanbajaj9619, that makes much sense. I sleep better after a cold shower
Fascial restrictions in the cranium and foramun magnum also restricts outflow. Osteopathic Medicine addresses this through treatment. Also, the lack of stage 3-4 sleep limits this process to occur. This research was presented to us in 2018 and Osteopathic specialists have be treating these glymphatic restrictions for decades, well ahead of fMRI and neurobiochemical research that allows that nocturnal process to occur. Major miss on the medical community to recognize this earlier. Better late than never. Biomechanical aspects of physiology cannot be ignored. Look into it further @ThomasDeLauer
What's wrong with sounding like a nerd? It's infinitely better than sounding like an unintelligible, ignorant mouthpiece!
I appreciate ya, Thomas.
Mouthpiece Laser says!
For me as long as you wake up feeling fully rested and not feeling sluggish, that's already enough. Even though you only slept for 4-5 hours..
Unfortunately that's a big no. Studies have shown that people who are sleep deprived generally don't think they are sleep deprived. Studies also have shown that unless you have a specific genetic mutation, everyone requires 7-9 hours of sleep (which equals 8-10 hours of time in bed given a healthy 90% sleep efficiency btw).
Now before you think, 'ah I must have this mutation' let me stop you right there. The chance of this being the case is like winning the lottery. Great book on the topic is 'Why we sleep' from Matthew Walker.
@@MarkusWaas There are many other studies that disagree with this. People don't stay up late because they want to. They usually stay up late due to some electronic device like a computer or TV. The reason people use to go to bed early was because these things didn't exist. They would say every hour of sleep before midnight was worth at least two hours after midnight. Also would get out of bed much earlier. I usually live with the sun. If the sun is up or down, so am I.
@@patrickvanmeter2922 that makes sense the closer you live to the equator, but at some point when going too far away from it combined with summer, this won't be optimal anymore
@@MarkusWaas That is a fact. I often wonder how people adjust to dark or light for months on end. Not for me.
I agree.. Listen to the body needs.
Love you sir
Huge super nerd!
However it makes a lot of sense, and I can attest to it.
My problem is not being able to sleep after exercise 1 or 2 hours after, but I won't feel as tired getting 4/5 hours of sleep.
I find when I use my sauna (heat before bed) really keeps me awake at night. I am surprised..
You would think heat would induce relaxation but I've found that so much changes as we age that perhaps what worked before now does the opposite
Maybe you are using it for too long. Using the sauna for too long stresses the body and simulates the same effect as a workout.
@@Oblisk 20 minutes? I have just started using it earlier in the day.
Maybe it’s too hot for you. Or maybe try it earlier in the evening instead of just before bed. Try a cooler temp or not so long & finish w an ice cold shower.
I always read that the body cools down automatically before bed (in the evening after it's getting dark outside, according to the circadian rhythm) which in turn makes you more sleepy. So I would say you should get colder instead of warmer before bed.
seems to be true from my experience...i thought i was maladapting to less than 8 hrs of sleep..but 5 to 6 seems enough
Catch 22 for some of us with both insomnia/Hashimotos/histamine intolerance as hot baths apparently increase histamine and adds to insomnia..
Would love to have that proven wrong as hot baths seem to have been a problem and yet could've been an easy solution for both insomnia and the glymphatic system..
Both should've been triple threat...
What about cold showers to increase blood flow to increase temperature to increase pressure?
What kind of doctor is he? His page does not mention any credentials.
Passion Flower works wonders
You can get the same effect by yoga and meditation
So in Addition to the 2 Weeks of Your I.F.ing Challenge. My Workouts are in Hoodies! With the Hood on my Head! And I GOTTA Tell Ya... Since I CAN GO MONTHS withOUT Sleep.... The past Week, Sleep HAS Found Me Again!!! And my Training HAS Improved! And I LOST 8ish Pounds in 1 Week!
I do well on about six hours.
The problem with heat at night it may shift your circadian clock
Fascinating
To good bro
That’s why I feel so sleepy when I do HIIT in the evening.
How effective is red light therapy heat for this?
Anxiety, anxiety, anxiety! If I could control all my anxiety 100%, I would sleep like a baby for like a week straight! EVERYONE has anxiety, especially in these times, and it's getting worse. I put it down to the increasing population, there is someone in your face everywhere you go, you don't know them, so they are potential enemies, they steal your job, your seat at the table, your parking space! There's too much competition!! Imagine if we suddenly released thousands of lions somewhere where there are already families of lions, they would be fighting for survival! My cat is the same at home, the street is full of cats so he is always on edge, ready to fight!
need more info on this
I sleep 8 hours 3 days in a row then I start not being able to sleep. Then I do 5 or 4 then like 2 or nothing and then it starts all over again????
Your circadian rhythm may be out of whack. You can google circadian rhythm, it’s a 24 hour clock in our brain.
How often do you exercise or spend time out doors in sun light? Also, our phones at night can messed up our circadian rhythm by reducing our melatonin secretion. Melatonin is a vital hormone to promote sleep.
Lack of sunlight, exercise, prolonged use of device at night, and stress may lead to circadian rhythm disorder hence lead to insomnia or sleep problems episodes.
I just got my test result back & I have elevated cortisol? My sleep is getting worse. I wake up every other hour. I am not fat but I am beginning to wonder if I have a parasite problem. Older female . HELP! A1c is not high either.
Is the 'how' at 6:30 for 5 seconds or did i miss it elsewhere?
All of the sleep experts I have heard strongly suggest that 6 hours would not be enough sleep.
Hi would you concider red light therapy to be a form of heat...it fits into the time frame of an hour or 2 before bed. Thanks
If I do my sauna pre bed, I am up as if I drank an energy drink.
BABY THOMAS IS MAKING MORE VIDEOS HE IS GETTING HIS REVENGE
I was taking galangal powder for inflammation after covid-19 an side effect I really sleep good fall asleep fast wake up as light comes in window an feel great in morning but when I don't take it back to normal takes hour to sleep an tired in morning
What is the powder
Galangal related to turmeric an ginger just google Galangal if using use as directed or start out less if bothers stomach at first
Study results about sleep seem to change a lot. Nobody fits into a box. We are all different so listen to the findings, take what you like and leave the rest.
Everyone requires different amounts of hours of sleep. Sometimes people require 4 hours, some eight hours, some six hours, everyone is different. I personally need 6
Yep. I need around 5-6 hours of sleep while my wife needs at least 8 hrs. She goes to bed early and I go to bed late but I always woke up and get up first.
I'll rather go with Andrew Huberman's suggestions.
What does he suggest?
@@shogunofharlem8240 look up his video and listen to all his lectures for your own good. It'll help you in future if you're interested in making yourself healthy both physically and psychologically.
How many hours = a few hours before bed?