NEUROSCIENTIST: 8 HOUR Sleep Is The WORST | Andrew Huberman

there's a study done by a colleague of mine at Stanford that showed that positive anticipation about the next day events actually is a powerful metric for creating quality sleep even if the sleep is very reduced work done out of Harvard Medical uh bobstick Gold's lab and Emily Hoagland did a study that showed looking at okem performance on ochem scores okay so organic chemistry Harver is a pretty tough subject highly motivated a number of very good control groups in this study what she showed was that consistency of Total Sleep duration was far more important for performance on these exams than Total Sleep duration itself so it's not that just getting more sleep allows you to perform better consistently getting about the same amount of sleep is better for performance at least in on ochem yeah than just getting more you could very well do better on six than on eight there are a few other things that turn out to be strong parameters for success in this domain for instance your entire life waking or sleep is broken up into these 90-minute ultradian Cycles if you look at ability to attend or do math problems or do anything you know drive performance tends to ramp up slowly within a 90 minute cycle Peak and then come down at the end of that 90 minute cycle and in sleep we go through these stage one two three four REM Etc ending your sleep after a 90-minute cycle at the at the near the end of a 90 minute cycle say at the end of six hours in many cases is better for you than sleeping an additional hour seven hours and waking up in the middle of an ultradian cycle and there are a few apps that can measure this based on body movements and things like that that have you your alarm go off at the end of an Ultra and cycle and if you wake up in the middle of an ultradian cycle sometimes not always you can be very groggy for a long period of time I certainly do better on six hours than I do on seven I happen to like an eight hour sleep it feels great but I haven't slept an entire eight hours without waking up in the middle of the night at some point in I don't know forever I can't remember it's probably some point in infancy but and I function well during the day I think that that's an important parameter is how do you feel during the day almost everybody experiences some sort of dip in energy in the late afternoon or what would correlate to their temperature peak and that's a good time of day to get either a 90 90 minute or less nap or if you're not a napper or you can't nap feet elevated has been shown to be good for clear out of some of this the glymphatic system is this kind of like sewer system of the brain that you can clear stuff out so legs elevated or one thing that I've um I'm a big proponent of and that my lab has been studying is what I I now call nsdr non-sleep deep rest and this is just lying down but non-sleep depressed is allowing your system to drop into States of of real calm that allow you to get better at falling asleep later and they can be very restorative for cognitive and motor function there's at least one study out of Denmark that shows that the basal ganglia which is an area of the brain that's involved in motor planning and action one of these 20-minute non-sleep deep rest protocols resets levels of neuromodulators like dopamine in the basal ganglia too the same levels that they were right after a long night's sleep so I also respectfully uh or semi-respectfully disagree with the idea that you can't recover lost sleep what does that mean I mean there's no IRS for sleep so what does it mean to be in debt for sleep if you're falling asleep during the day and you're sleepy like you're falling asleep that's a good sign of insomnia means you're not sleeping enough at night if you're fatigued during the day but you're not falling asleep so you're just exhausted but you're not finding yourself falling asleep in meetings and in conversation then chances are you're fatiguing your system through something else I find that it's like magic that a short nap does as much good and often better than a longer one for me for me subjective what would be a longer one longer than 90 minutes no no like 90 minutes or a bit longer than 90 minutes like two hours yeah that's dropping you starting to drop you into REM sleep and even if it's a tiny amount of REM sleep people can come out of those naps kind of disoriented I mean remember in sleep space and time are are totally uncoupled and so that's an odd state to re-enter the world in if you're not going to stay there for a while like for a good night's sleep I think a 20 minute nap is pretty fantastic would you say that's the op if you were to recommend to the general it's very weird to recommend anything to the general populace because obviously it's very person specific but what's a good one we say to friends is 20 minutes 20 or 30 minutes because you're going unless you're sleep deprived you're going to stay out of REM sleep rapid eye movement sleep if you're sleep deprived you'll drop right into it if you've ever traveled and you're really jet lagged you go to the hotel you lay down from one second all of a sudden you're just like you're you're in a psychedelic dream um which can be pretty great too but I think that 20 30 minutes and if you can't sleep some people have trouble napping then learning to relax the body as much as possible like trying to remove all expression from your face completely letting your body kind of float

Channel: Neuro Lifestyle

Views: 2,195,599

Keywords: andrew huberman, neuroscientist, better sleep, sleep, sleeping, neuroscience, how to sleep better, sleep tips, andrew huberman sleep, andrew huberman sleeping, motivation, motivational speech, motivational video, huberman lab sleep, lex fridman podcast, lex fridman sleep, lex fridman, andrew huberman dream, andrew huberman ultradian cycle, andrew huberman motivation, mindset, mind, brain, science, biology, the secret to better sleep, studies, sleep studies, sleep study, tips, lifestyle

Id: teOOilTqzxk

Length: 5min 13sec (313 seconds)

Published: Tue Jan 17 2023