How many hours a day do you need to sleep, and how do you deal with jet lag? Join this channel to support Tested and get access to perks, like asking Adam questions: th-cam.com/channels/iDJtJKMICpb9B1qf7qjEOA.htmljoin
I, like Adam, discovered the time in my life where I changed from a 6 ish hour a night guy to more like a 7-7.5 hour per night. In my early 20s I spent about a two year span of going on 2-3 hours about 4 nights per week, one all nighter per week (Friday into saturday) and about 6-7 the other days. That was an interesting time and definitely was not beneficial to my overall health 😂
Nearing Sixty here. I can do two 5.5 hour nights in a row and still show up and be human. In the back of my mind I know that third night I'd better get seven or eight. The National Institutes of Health reports that sleep cycles last 90 to 110 minutes. There's a philosophy that if you won't be getting your optimal amount of sleep one night try timing your wake time to the end of the sleep cycle. You will wake more alert than if you wake in the middle.
It's a small thing, but I really appreciate how the editing team adds 'previously recorded from this date' at the bottom of the screen at the start. It helps me feel... grounded. Like I can follow the passage of time properly. And as most of us have felt since 2020, that's not something that happens automatically! So thank you :)
They had one the other day before he built his Sortimo Cabinet. I knew that was from December/January. It’s weird watching old videos before making his “hardware store” So he has a few era’s of videos. Pre New Woodworking Bench/ Post New Wood Working Bench/ New Hardware Storage
I suggest placing a fixed caption adjacent to "view products" saying this is "from a Member's Only Livestream" and the date. This might encourage some non-Members to sign up and put it into context.
I'm a recent subscriber. I was a fan of Mythbusters, and when Adam's face popped up on my TH-cam suggestions, I thought I'd see what he was up to. He's an absolute delight. I love his candor and down to earth demeanor. My son is a civil engineer and a tinkerer, so I see so many similarities in the thought process. Really enjoy the channel!
When I was in the US Air Force (1971-1992) I learned the best way to counter jet lag. You can do it before leaving or once you get there but STAY UP until what would be the "normal" bedtime at your destination. It worked for me and your results may vary.
That’s been my experience as well. Fall in lock step with the locals. Works better for me traveling from west to east than in the other direction. But works best for me in both cases compared to other coping methods I’ve tried.
The drummer in my band works all kinds of weird seven day shifts in addition to drumming at our gigs and he always says "Keep moving, just keep moving. If you stop moving you'll fall asleep."
IDK....I don't see myself as a blimp or a balloon eh though i have been referred to as the hot air in the balloon...but the more i think about it i think that was an insult!, i have some citations to hand out! imagine how the blimps feel when untethered? I'M FREE WOOO HOO!!!! [hits a power line and burns & crashes like the Hindenberg] lol
I have a severe sleep disorder that essentially randomizes my sleep and wake periods, far more than you would probably imagine if you sleep even relatively normally. What I've learned is that sleep has a 90-minute granularity. You will generally sleep for 1.5h, 3h, 4.5h, 6h, 7.5h, or 9h (and onwards). When things actually go well for me, I tend to sleep in two sessions of 4.5h. It is exceedingly rare to sleep for 6h or more in one go, but if I do, it'll be 6h, not 5.5h or 6.5h. Note: catnaps do not obey this rule if they are genuinely short, and I think this is because you never get to sleep properly to engage the 90-minute program.
The Grand Tour just ended and I am gutted about never seeing that trio together again. I think I am going to rewatch Mythbusters from S1 E1 to ease the pain.
I've never had a chance to try it but I've once read if you avoid eating any food for X amount of hours before the trip, and don't eat until after you've landed, you can supposedly "reset" your circadian rhythm. Starving yourself will shift your body from "normal circadian rhythm" to "must find food/survival mode."
As someone who makes a routine of grabbing a meal or snack as a “treat” when waiting at the gate, this would be a hard habit to break. Interesting information, though, and probably worth a try
I did this once when traveling 12 time zones and it really helped me wake up in the morning, because I was hungry, rather than sleep in like I would have otherwise. I am not a morning person, but hunger will wake you up and focus your attention.
🌴Watching this while sitting on the beach in Hawaii visiting from Wisconsin so timely to discuss jet lag. Some people read books while on the beach. I catchup on TH-cam videos.
I can hear when people are sleep deprived and they are constantly over-using adrenaline. And quite frankly, I don't enjoy being around sleep deprived people, it's depressing. Sleep deprivation is painful, I can't do anything as well. For me, the difference between six hours of sleep and 7.5 is a 30-40% delta in productivity yet...that 90 minute difference is only ~10% of a 16 hour waking day....which is why I never understood or agreed with the calculus. Why would I jeopardize 40% alertness for only 10% more time? Short term and long term it's a losing strategy. Also sleep deprivation causes dementia, stroke, heart attack, diabetes, etc. 7.5 is the minimum. I get 7.5-9 every night, I'm ok with coming into work later and well rested and staying later because it means I can fire on all cylinders, all the time.
My only argument for sleeping less is being awake longer across your lifetime. Productivity is difficult to measure, and every human is different, but Ive always been okay with 5-6 a night. My way of thinking on that is that the average person is probably sleeping about 8hrs a night or 1/3 of a day, meaning you average out spending 1/3 of your lifetime unconscious and horizontal, whereas 6hrs a night is 1/4 of your lifetime.
As someone who has traveled the world (thanks military!), I've found the best way to do it is to try to arrive during the day, push through until what would be bedtime for you at local time, go to bed, set alarm for your normal waking hours at local time. And it's always seemed to work for me and I could be on the time within 24 hours. And then same on return trip. Obviously there's times where you don't really have a choice on when you arrive, and in those situations as an example, if I arrive at 1am local, I'll literally just push through until the next evening when I should be going to bed, and doing the same thing. Go to bed at your "normal time" but local and wake up via alarm at "normal" time.
A former colleague had a great rule: The Twice Time Travelled Rule. Your stay at your destination should be 2 times the total travel time. E.g., my current trip to Malaysia takes 36 hours (when you book on miles...) each way. 72 hours travel = minimum of 6 days here. Now, go from the wonderously comfortable San Luis Obisbo County coast to the incredible heat and humidity of Borneo...the rule become the Time Travelled Quad'd Rule at least and travel is now defined in days. 3d^3= 27 days. Feels about right... All rules are malleable at some point.
Apologies, "Time Travelled Cube'd." Was tinkering with units and exponents to get a fit. Too bad the words didn't fit... ... I blame the heat and humidity of this otherwise amazing place. (Really, this place is stunning in every way; but it takes serious time to adapt to the climate. "Only mad dogs and Englishmen...," literally (Google "James Brooke Kuching"for an example.))
Love the cross country drive bit. We do an 8 hour drive 4 to 6 times per year to visit friends, and we’ve found that leaving around 6am is magical. Some 3 times 4 hours down the road it seems as if you only then become aware that you’re making the trip and you’re essentially half way there. It’s amazing.
As someone who travels often enough, I have found the best way to beat jetlag is to know what time you'll arrive. If you arrive at night, stay awake on the plane so you'll be correctly tired. If you arrive earlier in the day, sleep on the plane so you're awake when you arrive. I've only had jetlag once in my life & it's cuz I didn't follow my own plan.
For jetlag, my mantra is always "West is best, East is a beast". Flying westwards (USA->Asia, Asia->Europe, Europe->USA) it is usually not a serious problem and I can acclimatize pretty quickly. Flying eastwards, it takes me about a day per hour of time difference to normalize. In fact, earlier this year I ended up spending 6 weeks in the US (I'm from Australia) and to cut down on the jetlag and be able to land on my feet when I arrived, I spent the week before leaving going to bed and getting up an hour earlier each day. This meant that on the night before I left I went to bed at 5pm (thank the gods for blackout curtains) and got up at midnight with plenty of time to prepare for my 7am flight. I slept on the plane and woke up ready to go and with my body clock on PT when I landed at LAX.
i flew to the uk from denver 3 days ago and i am actually having so many problems i can barely eat barely sleep this is real especially for a first time flyer
As an ER doctor for 20 years it is like constant jet lag. Every month I work a 10 hr shift at 7a 9a 11a 3p 4p 7p 9p and 10p spread over 16 to 20 shifts a month but doing one of all of them at least once a month. I sleep when I can😂
I used to work midnight to 8am for 10 days straight, and every other weekend I had 4 days off and would flip-flop my schedule 8 hours to be a normal daytime person. I did that for most of a decade. Jet lag has never bothered me.
An unexpected solution to jet lag that I've come across is working the night shift. I went to London a few months back after starting graveyards last year and it was wonderful. so ya know, maybe you just gotta ruin your life in other ways before ruining your trip.
I have been an insomniac since I was a toddler... I am soooo jealous of people who can just fall asleep fast. For me it is always a chance I'll be up for six hours tossing and turning before I fall asleep
EVERYONE SHOULD GET TESTED FOR APNEA. Now. Sleeping is a super power. Insomnia is insidious - and apnea. All of my life I'd run on ~4 hours sleep. Skip 24 hours or more, "no big deal". 6 years old staying up watching Carson with my parents, then reading books until 2-3 a.m. was probably habit forming.... I didn't realize how tired I was - until I started having panic attacks in my 40s. Throw in sleep apnea: I'd only been getting 50% sleep efficiency. 2 hours. My life would be very different if I could have slept >4 hours. I wish I could get 6 hours routinely, it would be life changing. Everybody needs 8 hours. Don't be like me.
When I was in high school, I spent a lot of time on a plane. My home was in Guam at the time and I was in boarding school (yes, I’m that old) in the Bay Area in California. The flight was 16 hours each way. One time quite by accident (but it became my go to practice) when I was picked up from SFO to go back to school, I was starving so the chaperone drove through a fast food restaurant where I got some over-salted French fries. I usually would almost face plant around noon the next day with jet lag but this time I didn’t. I felt fine. Could it have been the salt? (Hence sodium)? I always had salty food when I got off the plane for the next 2 years and never suffered jet lag again.
If I've lost sleep my body demands I sleep more than a normal full night's sleep when I sleep. Sure, you can't skip 3 days and then sleep all that sleep then, and be amazing, but loss of sleep usually demands more sleep, when you're over 25. Below 20-25 you can usually recuperate with one normal sleep, but after the debt must be paid if you loan.
I need around 10 hours of sleep, I almost never get that much. I’m also a night owl, so I’m always needing to wake up mich earlier than I would naturally .
Have you tried cutting caffeine out of your diet? I found over about 20 years of trying that the best way to not be a night owl which I wanted to change was to kill caffeine in the morning and at night and try to get in bed by 10:00 p.m. if I can do that then I can wake up at 5:00 a.m. and not need caffeine to get going. It took me almost 6 months to unlearn night owl. That same wonderful work time that I got from staying up, I also got from getting up. But also more than 30 years ago I stopped caring what was on TV because I realized it had no relevance to anything in my life.
I fly from Oklahoma City to either Atlanta or Cincinnati at least once per year. (Sometimes a few times). The night before a flight is my rough night. I’m a nervous flier (I don’t like heights). So I don’t sleep well the night before, which means when I get to where I’m going, I’m sleepy enough to crash. That typically immediately resets me. I normally average about 5-6 hours a night, but the first night after I arrive at my destination, I sleep 7-8+ unless there’s a good reason to not.
I live in Brazil and I had to work in Japan for some months, and I didn't had a US visa at the time. So I had to take 2 fights across Europe to get to Tokyo adding to 24h of the plane up in the air, without counting connections and going to and from the airport. I would arrive completely wrecked in Tokyo, could not work for 2 days, would just sleep, wake up, eat something, go back to sleep. After this, I would still be groggy for a week. And only then I would be acclimated to the local time. I had to do this trip to Japan 3 times. It was really not fun. You don't want to mess with 12 hours of jetlag
Yesssss....you just leveled up in travelling between UT and Cali! The earlier you can leave, the better. Especially if you're going to SoCal. You do NOT want to do hit Baker after ten a.m. Do an early check in to your motel and take a nap. Unless you have kids. In that case you still do the early check in, but you spend time in the pool before dinner so the kids that just slept most of the journey will go to sleep again that night. Lol.
My sleep is a mess right now, probably because my schedule is fucked. I need to fix it, which school will hopefully help with…unfortunately being the level of disabled that I am, more sleep does help.
I don't understand people who use their snooze button. Set your alarm for when you need/want to get up, then do it. I have never had a problem waking up for when I need to wake up and it doesn't make me grumpy like it does some people. It wasn't until my 40s that I started drinking coffee because I realized when I drank it when I was in my 20s it made me really irritable and less able to deal with other people's internal clocks. Not just their sleep clocks, but the speed of their brains and communications ... for whatever reason coffee made me so impatient with dealing with people and detailed processes. Now I drink a couple cups a day as part of my morning routine and I look forward to it, and I do my best communications in the morning on coffee.
I can't speak for anyone else, but I'll explain why I personally make use of the snooze button. I'm an EXTREMELY deep sleeper, and fairly insensitive to sound as well when sleeping. When an alarm goes off, I've been known to sleep right through it, and I've slept through things like earthquakes, severe thunderstorms, and fire alarms going off directly overhead. A simple alarm sound absolutely does not cut it. But hitting a snooze button requires me to physically move my body and aim for a small target, which does more to raise me from unconsciousness than a loud irritating sound. It still usually takes several iterations, and often at least half an hour, for me to fully come to life - but setting my alarm earlier than I need and allowing myself to wake up slowly has been the most reliable method I've personally found to get up at a specific time and not be miserable. If I don't do that, it's a coin flip whether I wake up at all - I've missed work, family events, flights, etc. because my body decided it didn't want to wake up to an alarm. I'm now on a cocktail of different medications and supplements for this, and have a daylight alarm that simulates a sunrise, but the snooze-button strategy is still in play and it saves my butt on the regular.
I don't intentionally snooze. I usually end up falling back asleep if I don't immediately get out of bed. I think it's because I know my life isn't in danger, so more sleep feels like the better option. Worst case I'll get fired from my job, which atm wouldn't have much effect on my life. I swear coffee is a placebo. It doesn't do anything for me except maybe make me piss more.
To be clear, I know there are people who have different sleep patterns and needs, it's just that I don't understand the logic of the snooze button. My wife used to set her clock wrong so it looked like it was later than it was so she would be more likely to be on time. That never made sense to me either because she knows her clock is wrong.
@@Scoots1994 My mom used to do that. I remember for like a month wondering why I was getting to school 15 minutes late. Turns out she decided to set that clock to the correct time.
I have a really hard time sleeping nowadays. What used to be a solid 7-8 hours sleep every night now has turned to a 5-6 hours on a good day. I don’t have insomnia but I do suffer a bit from anxiety due to the lockdown period when we were on Covid. All this to say I try to have naps during the day to keep up but man I only have a good night sleep when I’m in the countryside, away from all the hustle and bustle of the city. I’ve actually considering moving there just for this reason alone! Word to the wise: Half your health is how you sleep people!
I’m retired now for three years and have definitely gotten into my body’s natural rhythm. My already good health has improved too! I take nature hike almost daily and consider that my job and therapy. PS - Traveling at night or early AM is the best time to hit an animal and ruin a trip. At least kick it down a gear.
The best thing I did for my sleep was this: - Stop drinking coffee 5-6 hours prior to bed time - Change all lightbulbs to 'warm' colour bulbs and enable night mode on all screens to align with sunset - Employ my own technique which I call FAZE (Fall Asleep, Zero Expectations) - I go to bed and just lie there and let my brain wind down instead of 'trying' to fall asleep. All trying does is stress you out as you check the time and see time passing without falling asleep, which makes you even more stressed out. Instead I just lie there and let my brain wind down naturally and there's a moment where I have a microdream that means it's time to roll over. I can get 6 hours sleep with this method and feel just as refreshed as getting more - Earplugs, just the squishy foam ones you use at construction sites or loud music. They work WONDERS keeping that low and mid-range of sound down, while allowing you to hear your alarm if it's suitably bright and close
@@anonymouswhite352 oh I know. I read the book from Matthew Walker. I’ve been unable to land new employment after months of trying. Insomnia and working on the problem has me up till 4 most nights
LOL, I forgot that I left my TH-cam player on .75x playback speed. So I’m sitting there watching Adam talk about getting sleep slowly and a little slurred…
This was very interesting. I'm in my early 40s and get about 5.5 hours a night. Some weekends I may get 6.5, but rarely more. I know I should get at least 6. 🤷🏻♀️
Sleep doesn’t ‘work like a bank account’ according to Matthew Walker’s international bestseller Why We Sleep. A worrying read if you have poor sleep hygiene.
Sleep is far more complicated than what Adam describes. You think you're going to get the same quality of sleep after working intensely for hours, grabbing a shower and going to bed as when you take time to relax (not looking at digital screens) before you go to bed? No. That's not how the body works.
He very openly is only describing his own journeys. He never claimed to be a medical expert. Some people just need to feel their situation isn’t unique
Adam do you find that maker job descriptions lean more toward clients asking for 1 specification and the rest is open ended/flexible or is it more "it must look exactly like so" ?
There is a study that found the brain does not know how long that you are a sleep and this study also found that the brain can be specially programmed to receive the benefits of being a sleep for 8 or 9 hours but only actually be a sleep for 90 minutes.
i'm rewatching MythBusters on my firestick , i saw in one ep where you bought a fake sunflower to freak out your wife, did it actually freak her out hahaha
mr. and mrs. young body is great, isn t it. you can give them quiet some torture and they didn t bother. i worked mostly night shifts in my life and boy did i reduced my time in bed. sometimes i fell asleep standing upright leaning at a refrigurator. before covid i quit my job. since then i try to get a normal sleep rythm. now beeing in bed before 11:00 pm is a strict regimen ( otherwise i still fall into the old rythm)
Anybody knows what's the object in the upper left corner at the end of the video where Adam is talking about membership? It looks like a black steampunk airship. Is there any video where he shows it?
Autism definitely messes with my sleep patterns. If I'm spending lots of time on special interests, the excitement will keep me energized and I'll function fine on 6 hours of sleep. But after a meltdown or lots of over-stimulation, I'll feel exhausted until I can get 10+ hours of sleep.
Another jet lag hack. The first meal you eat in the new country is at their standard meal time and the meal you’d eat at that time. Land at 11am but it feels like 11pm to you. Sorry bro, you’re eating lunch and staying awake until bedtime in that country
@@stargazer7644 really ???? it's really impossible to know....unless anyone knew Albert Einstein directly and could confirm this subject.... which is why i try to be completely open to correction....cause no one is omniscient....so stuff like this is tantamount to heresay and rumor...
A big part of "jet lag" that feeling of being tired that affects some is mostly due to the lower air pressure in the cabin. Typically, the pressure inside an aircraft cabin flying at high altitude approximates the atmospheric pressure at 8,000 feet (about 10.9 psi). I'm not 100% sure about this next part, but some pilots said that it's a way of keeping passengers subdued.
It's not a way of keeping passengers subdued, it's a way of keeping passengers alive. They minimize the pressure differential to prevent metal fatigue on the hull as it expands and contracts every flight cycle. Newer composite planes keep a higher pressure (lower cabin altitude) but still aren't anywhere near sea level pressure.
@@stargazer7644 no silly, your body adapts to the thinner atmosphere, but for those who live at sea level would feel light headed or tired at the higher altitude. 🤦
Okay, so I might be the odd ball out here. I am currently 25, I work 12 hour shifts on an alternating schedule of days in a factory (working nights), am the sole able bodied driver between myself and my wife, and I also find time to work on my master's online and am also a maker and play video games. I get anywhere between 3 to 6 hours of sleep a night, though I probably average like 4.5 hours regularly. How I do it? I don't know. How long can I maintain it? Hopefully until some things with both of our work lives change, or I am done with my degree and can find alternative work. However, I regularly feel fine. I take naps when I feel tired at home and on my weekends off, and still find plenty of time for friends and family. It's just how my life rolls I guess 🤷♂️
I don't think I have ever slept for 6 hours unless I was on some kind of cold medication or I was in my early 20's. I'm 60 years old and still sleep only 4-5 hours a night. Since I retired this year, I find I might take a 20 minute nap around lunch time. I can also fall asleep anywhere, anytime in 5 minutes or less if I need to. While I was working it was not uncommon for me to get 3 hours of sleep a night, for 25 years. My retired sleep is much more refreshing I do notice now. I'm still up by 4 am every day.
The sound when Adam is moving is hurting my head in this video. I havnt had that issue before. I hope my feedback will be taken as me supporting a channel I love, keep making great things!
you didnt get rem sleep when u take sleeping meds. one of the known issues of sleeping meds is that they don't get you to quality sleep which is rem sleep.
How many hours a day do you need to sleep, and how do you deal with jet lag?
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I, like Adam, discovered the time in my life where I changed from a 6 ish hour a night guy to more like a 7-7.5 hour per night.
In my early 20s I spent about a two year span of going on 2-3 hours about 4 nights per week, one all nighter per week (Friday into saturday) and about 6-7 the other days. That was an interesting time and definitely was not beneficial to my overall health 😂
Nearing Sixty here. I can do two 5.5 hour nights in a row and still show up and be human. In the back of my mind I know that third night I'd better get seven or eight.
The National Institutes of Health reports that sleep cycles last 90 to 110 minutes. There's a philosophy that if you won't be getting your optimal amount of sleep one night try timing your wake time to the end of the sleep cycle. You will wake more alert than if you wake in the middle.
@@tested I have consistently slept 4-6 hours for the last 27 years
😂 a simple yes or no will do Adam.
"my emotional reactions to things become untethered..." I never knew how to describe it, but this is it.
It's a small thing, but I really appreciate how the editing team adds 'previously recorded from this date' at the bottom of the screen at the start. It helps me feel... grounded. Like I can follow the passage of time properly. And as most of us have felt since 2020, that's not something that happens automatically! So thank you :)
They had one the other day before he built his Sortimo Cabinet. I knew that was from December/January.
It’s weird watching old videos before making his “hardware store”
So he has a few era’s of videos. Pre New Woodworking Bench/ Post New Wood Working Bench/ New Hardware Storage
I suggest placing a fixed caption adjacent to "view products" saying this is "from a Member's Only Livestream" and the date. This might encourage some non-Members to sign up and put it into context.
I'm a recent subscriber. I was a fan of Mythbusters, and when Adam's face popped up on my TH-cam suggestions, I thought I'd see what he was up to. He's an absolute delight. I love his candor and down to earth demeanor. My son is a civil engineer and a tinkerer, so I see so many similarities in the thought process. Really enjoy the channel!
When I was in the US Air Force (1971-1992) I learned the best way to counter jet lag. You can do it before leaving or once you get there but STAY UP until what would be the "normal" bedtime at your destination. It worked for me and your results may vary.
That’s been my experience as well. Fall in lock step with the locals. Works better for me traveling from west to east than in the other direction. But works best for me in both cases compared to other coping methods I’ve tried.
Fall back leap forward, and you can assist with adjusting before you leave as well.
Learned that too in the air force. Though it's not always easy to do.. lol
The drummer in my band works all kinds of weird seven day shifts in addition to drumming at our gigs and he always says "Keep moving, just keep moving. If you stop moving you'll fall asleep."
This is the way.
I just adore your use of language! "Untethered" to the importance of the thing ... Wow!
IDK....I don't see myself as a blimp or a balloon eh
though i have been referred to as the hot air in the balloon...but the more i think about it i think that was an insult!, i have some citations to hand out!
imagine how the blimps feel when untethered? I'M FREE WOOO HOO!!!! [hits a power line and burns & crashes like the Hindenberg] lol
Sleep is like money owed but there's interest and it compounds the longer you have the deficit.
I have a severe sleep disorder that essentially randomizes my sleep and wake periods, far more than you would probably imagine if you sleep even relatively normally. What I've learned is that sleep has a 90-minute granularity. You will generally sleep for 1.5h, 3h, 4.5h, 6h, 7.5h, or 9h (and onwards). When things actually go well for me, I tend to sleep in two sessions of 4.5h. It is exceedingly rare to sleep for 6h or more in one go, but if I do, it'll be 6h, not 5.5h or 6.5h.
Note: catnaps do not obey this rule if they are genuinely short, and I think this is because you never get to sleep properly to engage the 90-minute program.
This sounds eerily familiar to me. I’m overdue for a sleep study. Thanks for sharing.
It takes 90 minutes to enter REM, so it makes sense.
Matt Walker's "Why We Sleep" is an absolute must read for anyone trying to live in this century. Period.
that's a weirdly definitive usage of the already-pugnacious "period" suffix
The Grand Tour just ended and I am gutted about never seeing that trio together again. I think I am going to rewatch Mythbusters from S1 E1 to ease the pain.
"My emotional reactions to things become untethered to the importance of the things." Oh man. That is such a mood.
I've never had a chance to try it but I've once read if you avoid eating any food for X amount of hours before the trip, and don't eat until after you've landed, you can supposedly "reset" your circadian rhythm.
Starving yourself will shift your body from "normal circadian rhythm" to "must find food/survival mode."
As someone who makes a routine of grabbing a meal or snack as a “treat” when waiting at the gate, this would be a hard habit to break. Interesting information, though, and probably worth a try
I did this once when traveling 12 time zones and it really helped me wake up in the morning, because I was hungry, rather than sleep in like I would have otherwise. I am not a morning person, but hunger will wake you up and focus your attention.
🌴Watching this while sitting on the beach in Hawaii visiting from Wisconsin so timely to discuss jet lag. Some people read books while on the beach. I catchup on TH-cam videos.
I think it says a lot about Adam as an entertainer and educator that we'll come running to a title like this one.
It's because his anecdotes are so substantial and explained so well that his opinions are trustworthy.
I can hear when people are sleep deprived and they are constantly over-using adrenaline. And quite frankly, I don't enjoy being around sleep deprived people, it's depressing. Sleep deprivation is painful, I can't do anything as well. For me, the difference between six hours of sleep and 7.5 is a 30-40% delta in productivity yet...that 90 minute difference is only ~10% of a 16 hour waking day....which is why I never understood or agreed with the calculus. Why would I jeopardize 40% alertness for only 10% more time? Short term and long term it's a losing strategy. Also sleep deprivation causes dementia, stroke, heart attack, diabetes, etc. 7.5 is the minimum. I get 7.5-9 every night, I'm ok with coming into work later and well rested and staying later because it means I can fire on all cylinders, all the time.
My only argument for sleeping less is being awake longer across your lifetime. Productivity is difficult to measure, and every human is different, but Ive always been okay with 5-6 a night. My way of thinking on that is that the average person is probably sleeping about 8hrs a night or 1/3 of a day, meaning you average out spending 1/3 of your lifetime unconscious and horizontal, whereas 6hrs a night is 1/4 of your lifetime.
As someone who has traveled the world (thanks military!), I've found the best way to do it is to try to arrive during the day, push through until what would be bedtime for you at local time, go to bed, set alarm for your normal waking hours at local time. And it's always seemed to work for me and I could be on the time within 24 hours. And then same on return trip.
Obviously there's times where you don't really have a choice on when you arrive, and in those situations as an example, if I arrive at 1am local, I'll literally just push through until the next evening when I should be going to bed, and doing the same thing. Go to bed at your "normal time" but local and wake up via alarm at "normal" time.
A former colleague had a great rule: The Twice Time Travelled Rule. Your stay at your destination should be 2 times the total travel time. E.g., my current trip to Malaysia takes 36 hours (when you book on miles...) each way. 72 hours travel = minimum of 6 days here.
Now, go from the wonderously comfortable San Luis Obisbo County coast to the incredible heat and humidity of Borneo...the rule become the Time Travelled Quad'd Rule at least and travel is now defined in days. 3d^3= 27 days. Feels about right...
All rules are malleable at some point.
Apologies, "Time Travelled Cube'd." Was tinkering with units and exponents to get a fit. Too bad the words didn't fit...
... I blame the heat and humidity of this otherwise amazing place.
(Really, this place is stunning in every way; but it takes serious time to adapt to the climate. "Only mad dogs and Englishmen...," literally (Google "James Brooke Kuching"for an example.))
Love the cross country drive bit. We do an 8 hour drive 4 to 6 times per year to visit friends, and we’ve found that leaving around 6am is magical. Some 3 times 4 hours down the road it seems as if you only then become aware that you’re making the trip and you’re essentially half way there. It’s amazing.
As someone who travels often enough, I have found the best way to beat jetlag is to know what time you'll arrive. If you arrive at night, stay awake on the plane so you'll be correctly tired. If you arrive earlier in the day, sleep on the plane so you're awake when you arrive.
I've only had jetlag once in my life & it's cuz I didn't follow my own plan.
For jetlag, my mantra is always "West is best, East is a beast". Flying westwards (USA->Asia, Asia->Europe, Europe->USA) it is usually not a serious problem and I can acclimatize pretty quickly. Flying eastwards, it takes me about a day per hour of time difference to normalize.
In fact, earlier this year I ended up spending 6 weeks in the US (I'm from Australia) and to cut down on the jetlag and be able to land on my feet when I arrived, I spent the week before leaving going to bed and getting up an hour earlier each day. This meant that on the night before I left I went to bed at 5pm (thank the gods for blackout curtains) and got up at midnight with plenty of time to prepare for my 7am flight. I slept on the plane and woke up ready to go and with my body clock on PT when I landed at LAX.
i flew to the uk from denver 3 days ago and i am actually having so many problems i can barely eat barely sleep this is real especially for a first time flyer
As an ER doctor for 20 years it is like constant jet lag. Every month I work a 10 hr shift at 7a 9a 11a 3p 4p 7p 9p and 10p spread over 16 to 20 shifts a month but doing one of all of them at least once a month. I sleep when I can😂
I used to work midnight to 8am for 10 days straight, and every other weekend I had 4 days off and would flip-flop my schedule 8 hours to be a normal daytime person. I did that for most of a decade. Jet lag has never bothered me.
I m telling ya...a nap from 3pm to 4pm is glorious
An unexpected solution to jet lag that I've come across is working the night shift. I went to London a few months back after starting graveyards last year and it was wonderful. so ya know, maybe you just gotta ruin your life in other ways before ruining your trip.
I have been an insomniac since I was a toddler... I am soooo jealous of people who can just fall asleep fast. For me it is always a chance I'll be up for six hours tossing and turning before I fall asleep
EVERYONE SHOULD GET TESTED FOR APNEA. Now.
Sleeping is a super power.
Insomnia is insidious - and apnea. All of my life I'd run on ~4 hours sleep. Skip 24 hours or more, "no big deal". 6 years old staying up watching Carson with my parents, then reading books until 2-3 a.m. was probably habit forming....
I didn't realize how tired I was - until I started having panic attacks in my 40s.
Throw in sleep apnea: I'd only been getting 50% sleep efficiency. 2 hours.
My life would be very different if I could have slept >4 hours. I wish I could get 6 hours routinely, it would be life changing.
Everybody needs 8 hours. Don't be like me.
Sleep is one of the most important thing we need
When I was in high school, I spent a lot of time on a plane. My home was in Guam at the time and I was in boarding school (yes, I’m that old) in the Bay Area in California. The flight was 16 hours each way. One time quite by accident (but it became my go to practice) when I was picked up from SFO to go back to school, I was starving so the chaperone drove through a fast food restaurant where I got some over-salted French fries.
I usually would almost face plant around noon the next day with jet lag but this time I didn’t. I felt fine. Could it have been the salt? (Hence sodium)? I always had salty food when I got off the plane for the next 2 years and never suffered jet lag again.
I work a first shift job (6 am to 2 pm) so it's lights out between 8-9pm. My 90's era clock radio goes off at 4:45 AM.
Sleep is nothing like a bank-account. Sleeping for 12 hours to compensate for a lack of sleep does not work in the slightest.
It seems to vary by person.
If I've lost sleep my body demands I sleep more than a normal full night's sleep when I sleep. Sure, you can't skip 3 days and then sleep all that sleep then, and be amazing, but loss of sleep usually demands more sleep, when you're over 25. Below 20-25 you can usually recuperate with one normal sleep, but after the debt must be paid if you loan.
Whatever, it absolutely works for me.
5:44 now that's a story i want to hear.
I need around 10 hours of sleep, I almost never get that much. I’m also a night owl, so I’m always needing to wake up mich earlier than I would naturally .
Have you tried cutting caffeine out of your diet? I found over about 20 years of trying that the best way to not be a night owl which I wanted to change was to kill caffeine in the morning and at night and try to get in bed by 10:00 p.m. if I can do that then I can wake up at 5:00 a.m. and not need caffeine to get going. It took me almost 6 months to unlearn night owl. That same wonderful work time that I got from staying up, I also got from getting up. But also more than 30 years ago I stopped caring what was on TV because I realized it had no relevance to anything in my life.
Great info for jet lag
I fly from Oklahoma City to either Atlanta or Cincinnati at least once per year. (Sometimes a few times). The night before a flight is my rough night. I’m a nervous flier (I don’t like heights). So I don’t sleep well the night before, which means when I get to where I’m going, I’m sleepy enough to crash. That typically immediately resets me. I normally average about 5-6 hours a night, but the first night after I arrive at my destination, I sleep 7-8+ unless there’s a good reason to not.
I live in Brazil and I had to work in Japan for some months, and I didn't had a US visa at the time. So I had to take 2 fights across Europe to get to Tokyo adding to 24h of the plane up in the air, without counting connections and going to and from the airport. I would arrive completely wrecked in Tokyo, could not work for 2 days, would just sleep, wake up, eat something, go back to sleep. After this, I would still be groggy for a week. And only then I would be acclimated to the local time. I had to do this trip to Japan 3 times. It was really not fun. You don't want to mess with 12 hours of jetlag
Audience: You've got to sleep sometime, Adam.
Adam: I'm a real light sleeper, Audience.
Yesssss....you just leveled up in travelling between UT and Cali! The earlier you can leave, the better. Especially if you're going to SoCal. You do NOT want to do hit Baker after ten a.m. Do an early check in to your motel and take a nap. Unless you have kids. In that case you still do the early check in, but you spend time in the pool before dinner so the kids that just slept most of the journey will go to sleep again that night. Lol.
Your my inspiration!
My sleep is a mess right now, probably because my schedule is fucked. I need to fix it, which school will hopefully help with…unfortunately being the level of disabled that I am, more sleep does help.
Great video sir
I don't understand people who use their snooze button. Set your alarm for when you need/want to get up, then do it. I have never had a problem waking up for when I need to wake up and it doesn't make me grumpy like it does some people. It wasn't until my 40s that I started drinking coffee because I realized when I drank it when I was in my 20s it made me really irritable and less able to deal with other people's internal clocks. Not just their sleep clocks, but the speed of their brains and communications ... for whatever reason coffee made me so impatient with dealing with people and detailed processes.
Now I drink a couple cups a day as part of my morning routine and I look forward to it, and I do my best communications in the morning on coffee.
I can't speak for anyone else, but I'll explain why I personally make use of the snooze button.
I'm an EXTREMELY deep sleeper, and fairly insensitive to sound as well when sleeping. When an alarm goes off, I've been known to sleep right through it, and I've slept through things like earthquakes, severe thunderstorms, and fire alarms going off directly overhead. A simple alarm sound absolutely does not cut it. But hitting a snooze button requires me to physically move my body and aim for a small target, which does more to raise me from unconsciousness than a loud irritating sound.
It still usually takes several iterations, and often at least half an hour, for me to fully come to life - but setting my alarm earlier than I need and allowing myself to wake up slowly has been the most reliable method I've personally found to get up at a specific time and not be miserable. If I don't do that, it's a coin flip whether I wake up at all - I've missed work, family events, flights, etc. because my body decided it didn't want to wake up to an alarm. I'm now on a cocktail of different medications and supplements for this, and have a daylight alarm that simulates a sunrise, but the snooze-button strategy is still in play and it saves my butt on the regular.
Some of us are slow risers and like a slower transition from sleep to awake.
I don't intentionally snooze. I usually end up falling back asleep if I don't immediately get out of bed. I think it's because I know my life isn't in danger, so more sleep feels like the better option. Worst case I'll get fired from my job, which atm wouldn't have much effect on my life. I swear coffee is a placebo. It doesn't do anything for me except maybe make me piss more.
To be clear, I know there are people who have different sleep patterns and needs, it's just that I don't understand the logic of the snooze button.
My wife used to set her clock wrong so it looked like it was later than it was so she would be more likely to be on time. That never made sense to me either because she knows her clock is wrong.
@@Scoots1994 My mom used to do that. I remember for like a month wondering why I was getting to school 15 minutes late. Turns out she decided to set that clock to the correct time.
Hope all well Adam and tested team 💪❤️🤘🔥👍
I have a really hard time sleeping nowadays. What used to be a solid 7-8 hours sleep every night now has turned to a 5-6 hours on a good day. I don’t have insomnia but I do suffer a bit from anxiety due to the lockdown period when we were on Covid. All this to say I try to have naps during the day to keep up but man I only have a good night sleep when I’m in the countryside, away from all the hustle and bustle of the city. I’ve actually considering moving there just for this reason alone!
Word to the wise: Half your health is how you sleep people!
I’m retired now for three years and have definitely gotten into my body’s natural rhythm. My already good health has improved too!
I take nature hike almost daily and consider that my job and therapy.
PS - Traveling at night or early AM is the best time to hit an animal and ruin a trip. At least kick it down a gear.
I'm jealous of anyone who's capable of napping
The best thing I did for my sleep was this:
- Stop drinking coffee 5-6 hours prior to bed time
- Change all lightbulbs to 'warm' colour bulbs and enable night mode on all screens to align with sunset
- Employ my own technique which I call FAZE (Fall Asleep, Zero Expectations) - I go to bed and just lie there and let my brain wind down instead of 'trying' to fall asleep. All trying does is stress you out as you check the time and see time passing without falling asleep, which makes you even more stressed out. Instead I just lie there and let my brain wind down naturally and there's a moment where I have a microdream that means it's time to roll over. I can get 6 hours sleep with this method and feel just as refreshed as getting more
- Earplugs, just the squishy foam ones you use at construction sites or loud music. They work WONDERS keeping that low and mid-range of sound down, while allowing you to hear your alarm if it's suitably bright and close
For me, one bad night’s sleep, and I’m a wreck.
I’ve been running on about 4hrs of sleep for days. If I get a 15min nap during the day I can push through
Dude don't try and shortcut sleep
@@anonymouswhite352 oh I know. I read the book from Matthew Walker. I’ve been unable to land new employment after months of trying. Insomnia and working on the problem has me up till 4 most nights
Ambien can be tricky. Sometimes your dreams are so realistic that you don’t know if it happened in real life or not.
mrs don't try this 🤔🤣
The older I get, the more I understand how important sleep is. These days, it's one of my favorite hobbies. And I'm not an old man.
I just get an extra 5-10 hours on the weekend.
LOL, I forgot that I left my TH-cam player on .75x playback speed. So I’m sitting there watching Adam talk about getting sleep slowly and a little slurred…
This was very interesting. I'm in my early 40s and get about 5.5 hours a night. Some weekends I may get 6.5, but rarely more. I know I should get at least 6. 🤷🏻♀️
Sleep doesn’t ‘work like a bank account’ according to Matthew Walker’s international bestseller Why We Sleep.
A worrying read if you have poor sleep hygiene.
Adam doesn’t need sleep he as a machine to do that for him
"Let's talk about jet lag 'cause it's important." I wish jet lag was a bigger problem in my life.😢 Maybe someday.
Sleep is far more complicated than what Adam describes.
You think you're going to get the same quality of sleep after working intensely for hours, grabbing a shower and going to bed as when you take time to relax (not looking at digital screens) before you go to bed? No. That's not how the body works.
He very openly is only describing his own journeys. He never claimed to be a medical expert. Some people just need to feel their situation isn’t unique
Suspect like most people who can be 110%, he crashes.
7 hours?! I need at least 10 to function😅
Adam do you find that maker job descriptions lean more toward clients asking for 1 specification and the rest is open ended/flexible or is it more "it must look exactly like so" ?
I suffer with our fantastic bi-yearly time changes. Wish it would stay one or the other‼️
Yup, 6 hours when younger, now 7 1/2.
Do you ever accidentally call your wife 'Mrs. Don't Try This' to people outside of situations like filming?
Sleep faster 6 hours is perfect for me I can do 4-5 hours for a few days but more than that I’m done.
There is a study that found the brain does not know how long that you are a sleep and this study also found that the brain can be specially programmed to receive the benefits of being a sleep for 8 or 9 hours but only actually be a sleep for 90 minutes.
Man I'm 40 and the "did I do that *this* year or *last* year?" has already started...I should probably start getting 7.5 hours of sleep...
i'm rewatching MythBusters on my firestick , i saw in one ep where you bought a fake sunflower to freak out your wife, did it actually freak her out hahaha
It took me most of my 20s and 30s to realize that I needed way more sleep than I allowed myself to get.
mr. and mrs. young body is great, isn t it. you can give them quiet some torture and they didn t bother. i worked mostly night shifts in my life and boy did i reduced my time in bed. sometimes i fell asleep standing upright leaning at a refrigurator. before covid i quit my job. since then i try to get a normal sleep rythm. now beeing in bed before 11:00 pm is a strict regimen ( otherwise i still fall into the old rythm)
Anybody knows what's the object in the upper left corner at the end of the video where Adam is talking about membership? It looks like a black steampunk airship. Is there any video where he shows it?
People with ADHD have different sleep patterns than neurotypicals
No. My eight year son is ADHD AF and crashes HARD around 8PM every night. ADHD and sleep patterns are as relatable as tire pressure and cooking temps.
Autism definitely messes with my sleep patterns. If I'm spending lots of time on special interests, the excitement will keep me energized and I'll function fine on 6 hours of sleep. But after a meltdown or lots of over-stimulation, I'll feel exhausted until I can get 10+ hours of sleep.
I love the disco ball
im in my 40s.... and i can't get more than 3 or 4 hrs....
Another jet lag hack. The first meal you eat in the new country is at their standard meal time and the meal you’d eat at that time. Land at 11am but it feels like 11pm to you. Sorry bro, you’re eating lunch and staying awake until bedtime in that country
"I sleep when I'm tired and work when I have to"
Not bad nooooot bad
Read Matthew Walker's "Why we Sleep" You'll never disregard your sleep again.
Hey Adam I just the LEGO Monkey Bike instagram video. How do I go about getting one. My 6yr old nephew asked if we could get it.
I don’t know if someone has noticed that you resembles with Ridley Scott so much 🙂
The secret to air travel is that when you get where you’re going, walk around on the rug barefoot, and make fists with your toes.
Does tested ever keep the first video title they try?
900 miles in 12 hours???? Someone was speeding a little bit....🙂
Sleep deprivation sucks, but after a few decades you get used to it.
i don't know if this is true...but i thought i heard Einstein only got 3 hrs of sleep per night.....
by all means someone correct me if im wrong
You really got that wrong. Einstein was reported to sleep 10 hours per night, plus daytime naps.
@@stargazer7644 really ????
it's really impossible to know....unless anyone knew Albert Einstein directly and could confirm this subject....
which is why i try to be completely open to correction....cause no one is omniscient....so stuff like this is tantamount to heresay and rumor...
@@ZenRyoku Quite a lot of people knew Albert Einstein. Some of those people are still alive.
I get 4 - 5 hours if I'm lucky...
A big part of "jet lag" that feeling of being tired that affects some is mostly due to the lower air pressure in the cabin. Typically, the pressure inside an aircraft cabin flying at high altitude approximates the atmospheric pressure at 8,000 feet (about 10.9 psi). I'm not 100% sure about this next part, but some pilots said that it's a way of keeping passengers subdued.
It's not a way of keeping passengers subdued, it's a way of keeping passengers alive. They minimize the pressure differential to prevent metal fatigue on the hull as it expands and contracts every flight cycle. Newer composite planes keep a higher pressure (lower cabin altitude) but still aren't anywhere near sea level pressure.
@@stargazer7644 I'm just going off of what commercial pilots have said 🤷
@@DanielChaves1984 So everyone that lives above 7000 feet is constantly sedated?
@@stargazer7644 no silly, your body adapts to the thinner atmosphere, but for those who live at sea level would feel light headed or tired at the higher altitude. 🤦
@@DanielChaves1984 I guess this malady doesn't affect flight crews. You'd think sedated pilots might be a bad thing.
Okay, so I might be the odd ball out here. I am currently 25, I work 12 hour shifts on an alternating schedule of days in a factory (working nights), am the sole able bodied driver between myself and my wife, and I also find time to work on my master's online and am also a maker and play video games. I get anywhere between 3 to 6 hours of sleep a night, though I probably average like 4.5 hours regularly. How I do it? I don't know. How long can I maintain it? Hopefully until some things with both of our work lives change, or I am done with my degree and can find alternative work. However, I regularly feel fine. I take naps when I feel tired at home and on my weekends off, and still find plenty of time for friends and family. It's just how my life rolls I guess 🤷♂️
Snapple much ?? Lolz :o)
👍👏👌
I don't think I have ever slept for 6 hours unless I was on some kind of cold medication or I was in my early 20's. I'm 60 years old and still sleep only 4-5 hours a night. Since I retired this year, I find I might take a 20 minute nap around lunch time. I can also fall asleep anywhere, anytime in 5 minutes or less if I need to. While I was working it was not uncommon for me to get 3 hours of sleep a night, for 25 years. My retired sleep is much more refreshing I do notice now. I'm still up by 4 am every day.
I can't get more than three hours in one go. My life is falling apart.
You're not alone man. Try to talk to someone about it if you can. It's gonna be ok.
Certainly stop caffeine if you're doing that
The sound when Adam is moving is hurting my head in this video. I havnt had that issue before. I hope my feedback will be taken as me supporting a channel I love, keep making great things!
Nice product placement with the Snapple bottle prominently displayed.
Try listening to Adam.
I cannot sleep. I have to schedule 10 hours of bed time to get 6 hours of sleep.
Take diphenhydramine (benadryl) at bed time. You'll be out in 30 minutes and sleep 8 hours.
Brought to you by Snapple
We wish.
That is the one sole benefit of an entirely private health system....they will prescribe anything as logn as you can pay
From the looks of him, it looks like the answer is no, he does not sleep.
He’s probably in his 50s or 60s and looks like he’s in his 80s
Must be nice to forget your latest vacation to Italy 😅
Looks like Adam has awful practices when it comes to dealing with jetlag. You're supposed to force yourself into the timezone you enter.
Sedation is not sleep. Your body does not benefit from it as much. Drugs cannot produce restorative sleep
Tell that to my trazodone
you didnt get rem sleep when u take sleeping meds. one of the known issues of sleeping meds is that they don't get you to quality sleep which is rem sleep.
I dispute this. I dream much more vividly on sleeping pills than otherwise.