for [Music] for for it seems like some people are just okay. They function just well with 6 hours of sleep, but a person like my husband, he has to sleep like at least 8 hours. That varies. Where is it coming from? And I personally want to know how many hours of sleep that I need to figure that out. What kind of self-experiment can we do? Why we differ is really interesting. We don't have a complete answer, but it's going to be changes in the biological clock, genetic changes. But there's another process regulating sleep, which is called the homeostatic drive or sleep pressure. And that basically means the longer you've been awake, the greater the buildup of sleep pressure and the greater the need for sleep. And then when you sleep, this sleep pressure is dissipated. Now some people are really sensitive to the chemicals driving sleep pressure that build up in the brain. So at an earlier time, they will feel tired, where somebody who has different receptors will feel tired later. So there

are important differences in the architecture, in the structure of sleep when one goes away on a holiday. You know, and you don't have the constraints of work. For many people, one sleep pattern expands, and that's a really good sort of measure of what your individual biological sleep needs are. And one has to be slightly careful, you know. There are some people who say, Oh, I only need 6 hours or 4 hours. The problem is the tired brain can become so tired it can't detect how tired it is. So, there were some studies on London taxi drivers a few years ago, and they said, You know, how do you cope, you know, with long days or night shift work? And they said, Oh, I'm fine. It's no problem at all. And then you take these individuals into the lab, and you measure their reaction times, their cognitive responses, their ability to process this information, and it's really bad. You've got to be really critical of yourself [Music] [Music] for so now we have all these smartphone apps.

that claims that that's helpful to kind of see the quality of the sleep that we have. Like, how dependable are those apps? I'm really negative about them. Um, so none have been endorsed by the Sleep federations, none FDA approved as they exist. The moment they're okay for telling you roughly what time you fell asleep, whether you woke up in the night, and roughly what time you woke up in the morning. But when they start saying, Ah, you had great slow-wave sleep, or REM sleep, or things like that, they become very inaccurate. That's where we are at the moment, I think, with advantage in AI. That's going to change because what will happen is that you'll get much better resolution of what your rest activity, your sleep weight profiles are. The problem is that at the moment, these apps depend upon a single, largely a single algorithm which has been validated in a bunch of Californian undergraduates, and of course, they are not typical or for all of us. So let's say that I feel like I should improve my sleep quality a

little bit. What can we do if that's the case? As I discuss in lifetime, there are sort of four domains you can look at: what to do during the day, immediately before bed, the bedroom itself, and in bed. So, if we start, you know, during the day, the first thing, as we've touched upon, get as much morning light as you possibly can to set the clock to the external world. If you need an app, it suggests you're not getting the sleep you need at night. But if you do need an app, then make sure it's not longer than 20 minutes and it's not within about 6 hours of bedtime. So, if you have a nap at lunchtime, the second part of the day can be more productive. You do feel more alert. If it's a longer nap, go down into deeper sleep, and you feel groggy. You can't really um wake up and then and and then make use of it. The other thing, of course, is if your nap is too close to bedtime, then um you can push back the

Sleep pressure, which means it'll be more difficult to get to sleep. Exercise can be very good at reinforcing the circadian rhythms, and the key thing is that it's not too close to bedtime. If you raise core body temperature before bed, it can be more difficult to get to sleep. Part of going to sleep is a drop in core body temperature. Food intake: have your maximum food intake during the first half of the day, so your main calorie intake should be breakfast and lunchtime and a small dinner time. In fact, our ability, the circadian clock, is not adapted to have a large meal at the end of the day. It's more difficult to clear the glucose and the fat from the circulation at the end of the day compared to earlier in the day. But the key, key thing is towards the end of the day, make time to step back from stressful situations. Most people don't have a sleep problem; they have a stress or an anxiety problem. Consider relaxation techniques like mindfulness, for example, and they have

been shown to relax people and get those stress hormones down, and then fall much easier to get to sleep before bed. Reduce light levels because the higher the light, the greater the levels of alertness, and that will make it more difficult to get to sleep again. Stop using electronic devices, whether it be tablets or smartphones, 30 minutes before you want to go to bed. It's not the light from those devices; it's the alerting effect it's having on the brain. Alcohol and sleeping tablets do not provide a biological mimic for sleep; they are sedatives, and they can even disrupt some of the important things going on within the brain that produce healthy sleep. Now, the bedroom, it shouldn't be too warm, no hotter than 17-18° for the aged. It's been suggested it might need to go up to 22 degrees, but the key thing is if it's too warm, you can't lose that core body temperature; you can't experience that drop in temperature, and therefore it's more difficult to get off to sleep.

invest in a good mattress, pillows, duvet, and some of these things can be quite expensive, but when you think about it, a third of our lives will be spent in bed. Now, one big problem: what do you do if your partner snores? Earplugs, of course. But if you can't tolerate earplugs, well, first of all, you need to check that your partner doesn't have obstructive sleep apnea, which is when they will be sort of snoring and then they'll stop breathing completely, and then they go, you know, and that's dangerous, and that can be fixed. But as I've said to many couples, sleeping in a separate room is no reflection upon the quality of your relationship. It just, in fact, it's the beginning of a new relationship because you won't resent your partner waking you up because of the snoring. Your partner won't resent you banging them in the ribs to stop them snoring. Actually, you can make it into a nice relaxing routine, have a cup of decaffeinated tea or something, H you say.

good night. You go off and sleep, and then you sort of get together in the morning. Morning, and it can be a very lovely way of both ending and starting the day. Wow, there are so many things I can do to improve, so let's say that we tried this method, and then the quality of the sleep got better. Can the quality of the sleep compensate for the duration of the sleep or irregularity of sleep? Yeah, it's a really interesting point. Now, you may have fatigue, which is different from sleepiness. Sleepiness is cured by sleep; fatigue is an overwhelming sense of tiredness, a lack of energy, and a decrease in motivation. But people often don't distinguish between sleepiness and fatigue, and fatigue is a hallmark of illness. If you're setting up to get more sleep and you're getting more sleep, but you're still feeling not refreshed, you may be suffering from fatigue. What's also turned out to be fascinating is that the tired brain remembers negative experiences but forgets the positive ones, so 's whole worldview is

going to be biased towards the negative. You're making decisions on negative experiences and not the positive ones. Sleep and circadian rhythm disruption is an incredible risk factor for increased levels of psychosis and depression. And we now know that poor sleep in the middle years increases the risk of dementia in the later years. And there's some, again, more research emerging every day on this. So, by understanding the critical importance of sleep, it isn't an indulgence, it isn't a luxury. It defines our ability to function and our quality of life and health. [Music] for [Music] h

8시간 자도 맨날 피곤한 사람 vs. 6시간만 자도 팔팔한 사람 | 수면 양과 질의 비밀 (w. 러셀 포스터 박사님)

8시간 자도 맨날 피곤한 사람 vs. 6시간만 자도 팔팔한 사람 | 수면 양과 질의 비밀 (w. 러셀 포스터 박사님)