The 7 Energy Vampires Stealing Your Life - How To Sleep Better & Be Happier | Dr. Rangan Chatterjee
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Thanks! Ur content is just A+++…I learnt about daily logs to identify health patterns…quit cofee..went on journaling…working on emotions!!
Hello Doctor Chattergee I've been a subscriber to this channel for a while and quite a few of your videos has been so useful! I'm from South East London and Kent borders and followed when you did an excellent job on radio 2 at night.. Just a small suggestion.. when you have a listed or numbered subject like this 7 vampire suckers of sleep... Chaptering these would be really useful for people like me who make copious notes to assist my memory. As I have a long list of health issues and disabilities which include arthritis Neuropathy in the brain and peripheral neuropathy with critical illness polyneuropathy Reactive Hypoglycemia thyroid disease and Dysautonomia and Pots so my memory is rubbish. Many thanks in advance I also follow you on social media and advocate for my health issues with the aim to help others in a similar position or new to a diagnosis..🙏🏽
I tried 60 days no caffeine a few years ago, didn’t notice any benefits, went back to drinking coffee regularly but stop before noon. Around the same time I tried 60-90 days no alcohol and noticed significant benefits, and while not totally abstinent I never went back to drinking regularly.
I tried the same with caffeine and had the same result - no appreciable change in sleep. I now enjoy caffeinated coffee first thing, plus a few decafs during the day ☕️ The polyphenols in coffee beans are incredibly good for you 👌
lol
Agree. .
60 days isn’t a long time
@@AJBuddha it’s long enough to see if there are benefits.
A quick summary with notegpt:
When we don’t sleep well, every aspect of our life suffers, including moods, relationships, focus, concentration, and even our risk of chronic diseases and early death. Many people engage in behaviors that unknowingly sabotage their sleep quality. In this video, Dr. Rangan Chatterjee discusses the negative impact of caffeine and alcohol on sleep and encourages viewers to be mindful of their intake.
Highlights
02:10 ⚡ Liquid stress: Caffeine and alcohol can negatively impact sleep quality, leading to tiredness, dependence, and a vicious cycle.
07:32 ⚡ Caffeine and stress thresholds: Under low stress, caffeine tolerance might be higher, but when stress increases, tolerance decreases, affecting sleep.
13:45 ⚡ Alcohol as sedation, not sleep aid: Alcohol can fragment sleep, reduce REM sleep, and hinder emotional processing, impacting mood and mental health.
Key Insights
💡 Caffeine tolerance: While caffeine affects everyone differently, consuming too much can disrupt sleep. Pay attention to the timing and dosage of your caffeine intake.
💡 Stress and caffeine: Stress can lower caffeine tolerance, leading to sleep disturbances. Assess your stress levels and consider reducing caffeine intake if necessary.
💡 Alcohol and sleep fragmentation: Alcohol may make you feel as if you’ve slept well, but it often leads to fragmented sleep, causing fatigue and tiredness the next day.
💡 REM sleep and emotional processing: Alcohol suppresses REM sleep, hindering emotional first aid and potentially contributing to mood disorders like depression and anxiety.
💡 Sleep quality and outlook: Improved sleep quality can positively impact your outlook on life, as the tired brain tends to remember negative experiences more vividly.
💡 Enjoyment vs. sleep quality: While people may enjoy a glass of wine before bed, it’s essential to recognize the potential negative effects it can have on sleep. Find alternative ways to relax and reward yourself.
💡 Mindful intake and sleep improvement: Being mindful of caffeine and alcohol intake can help improve sleep quality, energy levels, focus, concentration, and overall well-being.
👋
Thanxxxx
wow..this is extremely helpful..how did u do this?
My partner and I sleep in different bedrooms. Though there are huge benefits to sleeping next to someone, we have different preferences for temperature, dogs in the bed, and he snores.
Since sleeping in different beds, we’ve started having the best sleep of our lives. We even surprise each other with coffee in the mornings
This sounds cute 😊
I feel you are totally genuine And come from your heart. Put so much into caring for yourself and others . To me your a lovely human.
With such a beautiful voice ❤
Totally agree. I was going to write the same thing. He comes across as really caring and passionate. He is also very clear. Top Man😊
One of these best podcasts ever. Literally life changing.
I love my sobriety but cannot tackle insomnia. I am afraid to sleep. I am afraid of the process itself. Shutting myself off briefly to rest is just something I cannot do in good faith. I tend to sleep better around noise. I sleep better if I just had a long conversation before. Sleep is the apex of loneliness. Its a construct that even as an older adult I still cannot get my head around.
Mate. See a therapist. Some deep psych issues going on. Patterns goinn for decades.
Meditate
Deeply relax
Get.yr sleep rite
Good luck
Sleep is the foundation for a good life
Period
Sleep has nothing to do with loneliness, especially since we all share the process. Sleep is the necessary process of detoxifying the brain and for restoration and repair of the body itself. It is mentioned in other videos that the intent to sleep is not a prerequisite for sleep, but relaxing is. From personal experience, I have experienced the lack of sleep on my body and the relation of that to my mental health.
Your response isn’t totally unusual. It’s actually to do with separation anxiety. Might be worth working with a counselor over.
Try listening to solfeggio music.. you can find some that help you sleep.. I swear by it
Would white noise or brown noise help? Also try pink or blue noise. Thats how i sleep. Have to find the right frequency. Hope you find some peace.
Wish this video had chapters 🙏
Cc
check top comment
Basically coffee and booze
@@aprilapril2 Thank you! I don't have nearly 2 hours to sit and watch his long, detailed videos - informative though they are. Thanks.
@@stevenkelley13d
Thank you, Dr. Chatterjee.
Great video - a couple of extra things I do that I’ve noticed have made a difference to me: Delete social media apps on my phone. This means when I want to go onto social media it’s intentional, I have to download the app every time I want to post or check something and stops mindless scrolling. Secondly, I love my morning cup of coffee and find it very difficult to give up, so I’ve found a really good quality decaf that I have in the week and have a proper coffee at the weekend.
Thanks for sharing
Thank you Dr Chattergee.
I have decided today after listening to you, that I wil stop drinking my coffee at 10.15am. As that is when I was drinking my coffee, whilst listening to you. Going to try it for 10 days. From 24.04.24
I wil be back😊
Thankyou, learned so much. Can't beleive i was so oblivious to this, lets hope I see an improvement.
Any chance to add timelines on the video please?
Time stamps would be great.the
Thank you
Art is not just a relaxing activity for hobbyists!
AI reaction is AI.
WOW Fantastic
When you don't get enough sleep is causes your adrenal glands to produce cortisol which will raise glucose/sugar in your blood, which then will raise insulin. This process causes weight gain and so many other bad things. Stress will do the exact same thing. Too much exercise will also do the same thing.
Best explanation I’ve seen so far. Thank you ❤
Yup those are my 2 biggest issues in life- too much stress n not enough sleep. You wouldn’t believe how significantly they both affect every single aspect of life as a human being. It makes everything difficult or nearly impossible. Especially if your goal is to improve or to be healthier or to have more motivation & energy or even to just be somewhat consistent in life
@@AJBuddha Practice deep breathing exercises or meditations that focus on breathing. Try to remove or distance yourself from toxic people. Get morning sunshine and eat a healthy low carb diet. Slowly you will feel better!
Thank you so much for your video, bring a lot of important information in context. In the healing process it's important to listen (not look at the screen all the time maybe) a speech with more time than a TikTok.
Yeah I noticed pretty early on that I couldn't consume coffee like my family does. My parents and my grandma will drink a cup before bedtime, and if I do the same, I'll just toss around in bed for hours despite being really exhausted. So I normally drink my last coffee for the day around 1PM if I'm following my regular sleep schedule.
Such valuable concepts...the Blue Zone studies show that less is more when it comes to supplements and performance enhancers...and more analog activities,unprocessed foods, naturally functional exercise, and human connection are key.
Great exercises for my 80-year-old body in just 5 minutes. I thank you for showing those moves.
The stress //coffee relationship and effect is spot on for me. One cup in the morning is perfect but not essential when life is busy to stressed.
As to not sleeping well ~ the best thing about being single again after 20+ years of sleep deprivation (an average of minus four hours per night!). It’s amazing how much younger I feel…energy about double.
I think it’s insane that we think we should be sleep deprived due to western relationship expectations. This needs to be reviewed ~ also the use of computers or other screen time. Thank you for your valuable insights into this all..
You can have some organic caffeine free chicory after your morning cup of coffee also to cut down. 💛
I don’t do caffeine after 2:30pm
I haven’t hard a drop of Alcohol since last summer.
An excellent,informative,evidence-based and insightful presentation! The doctor uses tentative language(can,may,might);hence ,not patronising .I will follow his suggestions to see what will happen.
Thank you so much.
Watching this whilst on my bike trainer after a long black 😅❤
Dr. Rangan Chatterjee's enlightening video serves as a crucial guide for those seeking to boost their sleep quality and overall happiness. By exploring the detrimental effects of caffeine and alcohol on sleep, the video underscores the importance of mindful consumption. Key insights reveal that while moderate caffeine can be managed under low stress, its tolerance dramatically drops under high stress, impacting sleep. Alcohol, often misconceived as a sleep aid, actually fragments sleep and suppresses REM sleep, which is vital for emotional processing and mental health. The discussion extends beyond merely avoiding these substances to embracing alternative relaxation techniques, thus promoting better sleep and a healthier lifestyle. This comprehensive approach encourages viewers to make informed choices that enhance both their physical health and mental well-being.
Very informative.
I’m an RN on steady night shifts. Would be excited to see tips for shifters.
There was a woman doctor that talked about water fasts. Water tea coffee but no food. She said takes awhile to adjust but extra energy
This is brilliant! Diversity of activities is such an important part of self care and can fly under the radar. I have to consciously apply awareness to this reality, to ensure that I'm not all about the to-do list...perpetually. I'm highly conscientious, and the to-do list never ends. I have to establish boundaries so that the "me /relaxation" space is deliberate and protected. It takes discipline! And standup comedy is awesome.. laughing out loud is pure restoration and a reminder that we all are sharing this human condition. Laughing brings us all together to celebrate the absurd funny-ness of life.
Start a practice into your evening routine (like after cleaning the kitchen after dinner) of Quitting Time. If something pops into your head it gets added to a list for tomorrow or later, but no deliberate heady executive function stuff. Sometimes my dad would say “I’ll sleep on it” for figuring out a decision, or “It can wait for the morning when my mind is fresh.” Then trust yourself that you Will find a better idea or solution in the morning, or fine-tune the list for the day (that big nagging list that is there waiting for you).
Thanks for reminding me!
What to do about nightmares? I have them almost nightly. My guess is I'm pumping a tremendous amount of cortisol throughout my body. Even my "good" dreams can be very arresting. I suffer from daytime fatigue as a result.
you forgot to mention kids. #1 energy vampire
My bedroom is the other side of neighbors lounge... I been wearing earplugs for years now it helps but doesn't block out noise.
I cut down on coffee only one or two a day and maybe a little bit of tea.
I don't look at my phone too much now I choose to watch a big TV.
I don't use phone in bed anymore. I turn it off and if there is an emergency then they'll have to wait until next day.
Turn off and your life will be better, not perfect.
Set your boundaries with certain people .
If you don't sleep well get up and sit in your lounge don't scroll your phone especially in bed. The bright light will stimulate your brain awake.
And I don't drink alcohol anymore unless in social settings or maybe buy the odd one cocktail in a can now and again.
Thanks 😊
I concur
I have no problem being alcohol free but I love my coffee. Is a true enjoyment in my daily life 😊 Let me add, I do not consume caffeine after 2pm and if I do feel for a coffee after then, a decaf is still of comfort.
Enjoyment or drug addiction? No one wants to take away your "enjoyment", but at least be honest with yourself. 🙂
You're addicted. Also the half life of caffeine is 6 hours. It will still be in your system 18 hours later.
You're so right. I've only recently found a high street retailer's coffee that I can tolerate, having had intestinal issues for 30 years, and to sniff coffee - never mind drink it! - is truly one of life's pleasures for me. I have a large Latte 2-3 times a week and nothing will make me give it up. Pure joy!
❤❤
Someone is using Dr. Chatterjee's name and profile picture to send spam messages, please be aware of that. I just received a notification for a comment on one of my comments. It's his name, but one letter of the handle is different.
I have a cup of coffee every morning before twelve and I sleep very well but if I have a cup of coffee at four o’clock I have trouble sleeping. So I stick to one cup of morning coffee and that’s it
This video really needs chapters
Yes - we keep asking but he never gives them because he wants you to have to watch the whole video, therefore ensuring payment from TH-cam after 2 minutes have elapsed.
Alcohol is poison. Period.
Oxygen is poison too & it’s a necessity of life
I totally agree about alcohol I noticed when I drink alcohol it disturbs my sleep I'm a poor sleeper to begin with I drink once a week happy hour makes it a little bit better than drinking before bed also since I'm such a light sleeper I sleep in separate beds with my husband years ago I would never think about doing this but it's best because we both disturb each other in the same bed
I am doing keto snd i dont drink alcohol. Prior to starting keto id drink 1-2 diet coke a day, plus a large starbucks skimmed milk latte.
I now don't drink diet coke because im concerned about impacts on gut health and also the artificial sweetner is a trigger for me to crave process food.
Soi drink 2l of water, and have bought my own coffee machine. So I'm having 1/2 cofees a day but only in the morning.
My coffee is now way better quality and isnt laden with calories feom carbs etc.. I really couldn't cope without my morning espresso. Yes I know that means im addiction to caffeine, buton a strict diet of keto it keeps me going as its a treatand tastes great.
The point re the coffee shops is rhey contributedto my weight gain as the cofeesare not only calorific but allthe food theytempr youwith is awful.
Getting my own machine is the best thing for me.
Sleep has a lot of benefits, but what about all of the parents of newborns or young children who don’t have the option to sleep as much as other people?
I meditate daily to go into restorative states. Sometimes a powerful meditation session is actually more beneficial than sleep.
There are very skilled meditators who can sleep far less than the average person and be very functional.
anyone got a summary?
I drink 50ml of coffee per day- that’s about 1/8th of a standard cup of coffee
My boyfriend refuses to stop drinking strong coffee which is full of arthritis pain and can not get out of bed or walk for 5 minutes without pain. Yet he will scream blue murder and throwing objects across the room if told he should stop drinking coffee or alcohol obsession with his addictions long list tossing everything out the window.
Sounds like it's time for a new boyfriend
@@hannahm4078❤🎉❤
@@hannahm4078
I agree with you but it is my home and the unpleasant situation living in Canada is out of reach for many senior woman finding lawyers who will fight for women is impossible. Woman in common law relationships are not given anything to claim as far as laws to help women in Canada and lawyers are so few that work free bono but men are given help all the time.
@@susangoodman2598 Australia is opposite. Men have no rights and will be thrown out with any complaint from a woman
@@susangoodman2598 Don't let that stop you from getting creative in finding your answers. We can't choose for others. Which can include having to let them choose pain.
I clicked on thinking it said one minute 35 seconds
And when one has all those things corrected and sleep hygiene down to a science and one’s sleep is still bad, believe me there’s got to be more- I wish that was it but…..?
Interestingly, I can have a strong espresso before bed, and I still go straight to sleep. If my partner has one after 3pm, she can't sleep.
This just goes to prove that no matter what theories the so-called health 'experts' expound, one size doesn't fit all. I've tried them all for 25 years and still only sleep about 2-3 hours a night, often from 1am to 4am. Go figure.
The sleep thing is real…I don’t sleep at night properly and my whole world is being affected now…I knew I had real brain deficits the other night when I spelt “small” like this “cmall” and didn’t even notice. 😢
Given points about partners sleeping in separate beds, neuro-scientist Dr Tara Swart would disagree - as the studies she has conducted show the quality of sleep is better when loving couples sleep together, as historically human beings are conditioned to sleep communally. A discussion between the two of you specifically on this topic would be interesting. (I see you spoke to her 4 years ago on another subject.)
🌟🙏🏼🌟
I didn't have a smartphone for longer than anyone else I know. I kept my feature phone for as long as I could, and I didn't envy the smartphone owners. In fact I felt pity for them. While I enjoyed the view during my train commute, or was observing people, they all were looking at their screens, looking really pitiful. I'm typing this on my smartphone now, I'm pitiful now myself. I remember seeing my friend watching TV and using her phone at the same time, and I thought, what a headache... Why would you do that. Guess what, I rarely watch a full movie now without reaching for my phone. I despise it, but I'm also very reliant on my phone. Where's the way out from this mess?
I have tried everything suggested. Nothing touches chronic insomnia
What you believe is what you get.
@@Phoenix_Arise_J
I have tried that approach and it didn't change anything either. Belief is powerful but it isn't everything. I have thrown everything I could find at it, including belief, and it didn't change a thing. My comment is statement of experience not a belief.
Insomnia has a great number of things that can add to it. Here are some of the things I've learned contribute to it the most. The first one that I believe isn't fixed over all the others will give you insomnia no matter what: If you're living in the same house with a verbally or physically abusive person. This can be a narcissist, covert narcissist, sociopath, psychopath, or any person with the dark triad, or who makes you feel on edge.
A few other things that contribute are elevated stress levels, too warm of temperatures, wearing thermal shirts (they don't allow core body temperature to lower which allows for sleep),
sugar (all around bad juju. Messes with mitochondrial function and gives a rush of dopamine, making it hard to settle down),
not going outside as soon as you wake up (it resets your circadian rhythms, and your brain will auto calculate when to release melatonin),
avoiding screens within an hour and a half of bed time, stop all work or engaging activities within 4 hours of bedtime (video games, projects, things that take effort, etc because we need a long time of wind down time before going to bed or we'll go to bed in a stressed or "work mode" state.),
unhealed trauma from childhood (makes you feel unsafe even as you're on your own),
coffee (caffeine stays in your system for longer than 12 hours. If you metabolize coffee differently then it can last much longer.)
Any form of mind altering drug (affects deepness of sleep),
your environment, even just your beliefs on sleep as well (placebo vs Nocebo, you could be willing yourself inability to sleep by believing it so as well),
how close to bedtime you eat, and last but not least inflammation (what you eat can cause chronic pain, chronic stuffiness, difficulty sleeping, focusing, breathing, etc)
I probably missed a few, but these are the ones I remembered off the top of my head. Stress, food, environment, and mental health are probably the top ones I'd recommend to look into.
@@setitheredcap2677
I am sorry that you are having a difficult experience with insomnia. But after my personal experience of healing after 5 years of fibromyalgia nothing can convince me that any other disease cannot be cured. Keep the following phrase in your mind and keep pondering in it >> You are not sick!
@@ImJustTryingToSurvive SSRI's fucked up my deep sleep and I didn't even understand for a couple of years. Now I have ED. Thanks for mentioning mind altering drugs
Dr. please get Shyakh Hamza Yusuf on here.
In Canada police ignore men with many court cases being aware of men with a history of court action. While doctors ignore complaints from woman living with men abusive are ignored, psychiatrist refuse to connect with doctors and police officers whom have been called often because of my partners bad obnoxious behavior. Yet doctors again refuse to address men struggling with mental illness leading to truck accidents to blacking out at the wheel from neglected symptoms l his partner has made every attempts to make this preventable. Yet woman living with men like this are ignored.
Gosh, why is all of a sudden sleeping in the same bed wih a husband/wife an issue? I see it being discussed ad nauseum at YT channels, in MSM, scientist debate about it... it's crazy. IMHO, it is entirely up to the couple and their preferences.
Can you be my family doctor please 🙏🏽😂
I am for polygamy, have been since early childhood. Same bed: another story.
edgy
Polygamy is for damaged people. Did a parent or other relative fiddle with you?
Not wanting to just work and go straight to sleep is the culprit for me. I need SOME time to do nothing/leisure/,enjoyable stuff. Three hours minimum
People doing a lot of silly things,just mostly of them dont what approve that and still keep doind silly things.Sad to look on this ....
its the number one drug on the planet you cant argue against the precious caffeine with people.
Frankly, Dr, as a chronically ill woman with absolutely no life quality, I sincerely hope I do not wake up one day in the next few days/weeks because I am damaged beyond repair.
sd
what if I go to the gym and do a massive HIIT workout after the coffee. This is totally anecdotal. Forget these influencers. All for the likes.
no one cares about what your life lol caffeine is not healthy.
He just repeats what everybody knows.The circadian rythymIve watched negative content and slept well then I’ve meditates and stayed awake all night.
Yes, he does that regularly.
Drink your coffee, there are people in Africa sleeping!
This guy never timestamps any of his videos😠
entitled much
He won't because he needs people to watch longer than the 2-minute mark in order to get paid for the video.
My daugther😂 is so negative
One and a half hour lol just say the fuckin things and move on
So true!! Although I like this man as a professional in his field, I can't be bothered to watch his videos because I haven't got 2 hours to waste sitting in front of a laptop. I watched one about 18 months ago that was nearly 1.5 hours long (I was in bed sick) and I could have summed the entire video up in about 6 bullet points. He needs viewers to watch at least 2 minutes of the video in order to get paid by TH-cam but they're just getting longer and longer and longer ...........