STOP Doing THIS! It’s Killing Your Sleep! | The Fitness Scientist
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- čas přidán 31. 05. 2024
- The Fitness Scientist, Kristen Holmes, reveals the everyday habits that could be destroying your quality of your sleep and slashing years off your life...
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Full episode here - czcams.com/video/-Hwlvkfp698/video.html
Watching this on my night shift hits different lol
😂😅😢
Ask if you can be put on a different shift. I worked nights for six years, it's better to work during the day.
@@David-zj3bp of course it is better but when only doing some night shifts is what gives you an ok salary, you can't help but do it
😂😂😂
Shit man, change it up.... 😊
During the pandemic (w/ its predictable monotony!) I started some new routines.. one of which was going to bed at the *exact* same time every night, which started happening by accident
I cannot begin to tell you how meaningful this has been! TOTAL game changer. I haven't gotten out of bed in the middle of the night IN YEARS (and this used to happen frequently)
My sleep quality is 10/10 almost every night now.. I wake up (w/o an alarm) right as the sun comes up, am refreshed, remember my dreams vividly - the whole thing. *RECOMMEND
What time are you going to bed?
So interesting to read! I’ve had sleeping problems for over ten years now and can’t sleep through the night without sleeping aids. So it’s good to read your experience that there is hope
@@ingagudmagnesium Glycinate 👍
I love this! I trained my newborn baby by taking her outside for light then we take her out at sunset. She has slept perfectly. Everyone asks me I can't get my baby to sleep. I tell them take your baby outside it will help. Lots of things can cause babies not to sleep. But, this has really been beneficial.
Every baby is different and when you have more babies you’ll realise it’s largely nature not nurture …
@@CazHbokbokwhat works works. They can only try and see for themselves.
To debunk and criticise it before trying it is criminal.
You just got lucky with a sleeping baby. If you have another one you may not be so lucky.
Unless it's described from the perspective of seasonal sunlight hours, I think we're missing something. At least in countries farther from the equator. In summer, it can start getting light around 4am and sunset after 11pm! Then, in winter, it will start getting light around 7-8am and sunset at 4pm. These are extreme variations and always upset my sleep cycle. I live in Ireland.
The only way to look at this is asking yourself how it went into nature. They probably went to sleep when the sun went down and woke up 7-8h later even if there was no sun. But the day night shifts by 1-2 mins every day, so we can probably conclude that such a shift was gradual enough that they barely noticed it as they were changing it slightly. Without actual clocks you don't really notice.
@@Leonhart_93I concur 👍🏻
@@Leonhart_93are you in twitter bro?
@@Leonhart_93yeah I'm sure they didn't notice that half the year there was 5 hours less sunlight.
@@MrArgman We see it as "hours" since we have clocks to know that at 6AM is not always light outside. But without clocks or concept of hours, what they would have noticed is that they might wake up before the sun was up on some parts of the year, that's it.
This is without doubt one of the best channels on CZcams. We need more stuff like this and not a lot of the nonsense we see day in and day out. Many need help to guide us through the challenges we all face in this unpredictable world, and this channel provides a lot of the answers. Steve has some great guests from different walks of life and always asks the right questions, questions that we'd probably want to ask. Keep up the good work.
Best channels ? Pandering to his guests about their advice on healthy living and then in the next breath he shills one of the most ultra processed foods you can consume ? Nah.
Evidence based studies please. I study sleep medicine through Oxford and a polysomnography technologist as well as have masters in integrated health and wellness. Everyone has a different chronotype. I’ve been working the night shift, over 18 years and many say I look and feel I have more energy than most 20 something year olds. Personalized medicine is important. It’s about lifestyle maintenance.
I also work on night shift for about 7 years now and I have built an incredible body myself. I prioritize health and don't have any current issues. I'm also able to sleep 7-9 hrs everyday. There needs to be more research in people who can thrive on night shift. There's more to circadian rhythm than just light, sounds so oversimplified.
I agree and I'm awake at 3am not because I'm a wolf, but I've fallen into bad habits. Andrew Huberman has a video saying 6 hours sleep gives him more energy than 7 hours because it fits into the 90 minute sleep cycle. also I've heard those who do exercise moderately may need less sleep because of circulation improvement. melatonin functions as an antioxidant and important in pituitary gland health (I guess) as well as helping to sleep. aside from food, where does our energy reside? innate energy from sleep and restoring electromagnetism in the nervous system. the kidneys are like the batteries of our biological energy and that controls things like reproduction as well. so think of it as a candle, you can burn that energy doing what you value. I imagine someone who works nightshift finds a sense of unity, flow state, and purpose that gives life meaning. Flow state (even in high stress situations) is close to theta brain waves which are healing. You can also find that in the day you may feel joy and appreciation from having gone to work, whether its a good/bad day. Just make sure you're doing it because you want to, not because you should. You care about others, clearly. Find a balance between caring for yourself as well. Deep sleep is where real healing happens (delta brain waves). Usually humans stop having these as we grow up from being a child. Do some gentle yoga to improve sleep. and manage your circadian rhythm the best you can. A plan can be very useful. From a bear, who's currently a wolf.
I’ve worked nights for over 20 years, I’m feeling ok so far 😂
Are you Batman? 😂
You looked pretty aged like a raisen. I agree with you.
Kristen's hair is magnificent.
Her everything is
what are you, a hairdresser?
.... mom of an 9 month old and two year old, I haven't slept through the night once in 2.5 years.
My kids are 10 & 8 and one of them will still have me up once or twice a week for a one reason or another 😮😂
I hear you!!! It's probably the reason I never had the courage to have a second child!! 😂
5 and 1 here. the baby is already ahead of the 5 yr old in sleeping independently :') I'm tired. It's been a long almost 6 years
I have always been the most awake at 2-4am. This has been my reality since I was a young child. As an adult, I tried for years to fight it and create a “normal” sleep pattern, but I’m tired of fighting it.
I take videos like this with a grain of salt. She is ultimately trying to sell her product so that is the underlying truth of all her information.
@@DCSquirreli agree with you. However she is right i will definitely get cancer or some deadly dissease.
In my oppinion, sleep is sleep, the brain doesnt know the difference
@@DCSquirrel There are a lot of studies showing exactly what she is talking about.
Our circadian rhythm was developed over the course of the last 100,000+ years of human evolution.
If you want to be a healthy person, you need to do what our bodies were designed to do.
@@DCSquirrel Watch the whole video if you can. She is very humble.😏
This matches exactly with ALL traditional medicine daily routine recommendations (like Ayurveda, Chinese Traditional Medicine, South American etc) and has done so for thousands of years.
The fact that most of us find it mind-numbingly difficult says more about our own disregulations, addictions, traumas, lack of community, toxic societal demands and ignorance than anything else (including new parents ... they need 'the village'.... we all do) .
Thank you for the modern angle and confirmation. It's 100% spot on!
I wouldn't be so tired if I could sleep 1am-8:30am which is my sweet spot. I worked in theater for 6 years and while I hated the weekly schedule of working weekends, I was normally well rested with a daily schedule of 10am-6pm. Now I have to work at 7am and I haven't felt like myself in a long time.
I was married to an airline employee for 15 years. His poor sleep, snoring, weight issues, and wacky work schedule also took a toll on my sleep. I do not know how someone can work like this for decades and not think they will remain healthy. Now that we are divorced, my sleep is scheduled and uninterrupted. I rarely get sick now, too. What is being shared here is highly important.
You made the mistake of not getting separate bedrooms...that would have saved your marriage.
LOL! He was angry when I'd slept in another room. Stop the foolish advice. Not all men are the same.@@ojpimpson3343
and son....@@SK-kh2rs
Thanks for these summarized clips of the 2hour long vids. These days when time is less we need summary to be more productive.
Great clip! Watched 3 times. Been on the light now for almost a month. My gains and recovery have been effortless. The few times I've slept in, I freaked out, thinking I missed the early light
She said to ditch people. Many of us don't have an abundance of new friends to find and the alternative is just eternal loneliness.
accept people for who they are and focus on who you want to spend time with including your intricate smiling self. energy is abundance
I must be the exception that proves the rule. I could never work the day shift, and skipped lots of school up until University where I could pick when I took classes. I got very sick trying to work from 7 am to 3 pm. The director of the sleep center tested me, and told me I am a certified night owl ,and that I should never work anything but second shift. If I did, he said I'd get sick again and he was right. I have never fallen asleep naturally before 2 am. He showed me some research saying that 20% of us are naturally owls, 10% morning larks, and the other 70% are very flexible. Can someone provide a link to the research showing that we should all be larks? I would like to read it....
This. At one point to my life I was fortunate enough to be able to take a year off work. During that time I let myself fall asleep when it felt natural to do so and wake up without setting alarm for the entire year. I found that my natural rhythm was to fall asleep at 4 a.m. and wake up at 12 p.m. and I felt amazing was the best year of my life my energy was great I always felt rested. I just can't find a job that supports this, but it is what works the best for me I've never felt as good as that time. Working at 9 to 5 has been the most detrimental thing to me because trying to fall asleep at a decent hour like 10:00 p.m. or something to meet my responsibilities is near impossible. I usually only let out my first yawn at 11:00 p.m.
@@nichhustler9313 - I wonder if working from home might help you. I wish that had been an option when I was still working. You would have to tell the 9-5 folks at the head office to call you from 12 noon to 5 pm only, but it might work. Some doctors will tell you to deprive yourself of sleep by getting up at 6 am, all while moving slowly around the clock backwards to the "right" bedtime, which they say is 9 or 10 pm. I tried that, as well as using light box therapy in the morning, and I faithfully go outdoors right away every morning to do a 10 minute stretch routine facing the morning sun. Nothing worked. The sleep doctor said I have a 26 hr. internal clock, not a 24 hr. one. I empathize with your plight, and I hope you can figure something out that will work for you.
0:00: 🕒 Understanding Circadian Rhythm and Its Impact on Health
3:26: ⏰ Impact of Circadian Disruption on Health
6:19: 💤 Impact of Sleep Regularity on Mortality and Melatonin Suppression.
8:46: 🌞 Importance of light exposure for sleep and waking up.
11:21: 💤 Importance of aligning new habits with personal values to improve health and sleep quality.
Recapped using Tammy AI
"When your trying to develop a new habit, you have to understand how the new habit links to your values, the things you say you care about abd believe in.What do I need to do daily to align my behaviors with the things I say I care about. Who do you wanna be in the world? What are your clear desires. Create outlets in your life for be your desires ti become
Thank you sir awakening us
Awesome info thanks 🙏
This has nothing to do with this show but I was excited to say congratulations! They were talking about you today on the today show!!!!!! Said that you were one of the best interviewer’s around!!!
Smart channel this everytime i see a short or a title im pulled in immediately.
Thank you.
I worked night shift for 10 years. It had profound effects on my physical and mental health.
I try to sleep the best I can but as a shift engineer who works a quarter of each year on night shifts there’s very little I can do other than find another job. I sleep well on my days off and when I’m working day shifts but the nights do take their toll.
I feel like I should approach my employer and ask what they are doing about shift workers health but I feel very little will change, they will never employ an expert who tells them that they need to stop their workforce working nightshifts.
You should try to find another job. No amount of money is worth damaging your health
I don’t feel like you should definitely quit your job, as it is your main income and your way to survive. However, at the end when she was talking about her values, this is something you should think about. What are your values ? If they all go against your day to day life then change is necessary
I find this advice/requirement to sleep between 10pm and 6am unhelpful. DSPD is a real thing some people have different circadian rhythms/body clocks. By forcing someone to sleep between these hours it actually causes insomnia and additional stress. The key is to listen to your body. If you are tired, go to bed and sleep. Some people are naturally night owls and are unable to sleep during 'normal hours'. Research was done to suggest these types of people were helpful to the tribe by staying watch for predators 🤷♀️
So what does one do when they live in a place where sun rises at 9:30am and shuts off at 4pm in the winter? Like Saskatchewan?
Try to cool it on eating a few hours before bed and Especially sugar.
Confusing. So if I always fall asleep at midnight and sleep through till 8am, (up for 2 hours between the hours of 10-4) wake up feeling fully rested, I have significant circadian disruption and I'm at an increased risk for multiple disorders? Seems like a stretch.
Did I misunderstand what she meant?
Great information. I didn’t realize how serious blue light can affect the human body. This has been very helpful. Thank you. 🙏🏾
What a wisdom from that woman amen 2 that. 😊
Worked nights for 20 years . Strong like bull.
How do you really know?
I’ve never been asleep before 1AM in 30+ years I’m in my 30s. Does this mean I’m dying ? Lol
You’ll know eventually …
@@Keepswimmingkeepswimmingyou should definitely get yourself tested. If you care.
I listened the this entire conversation via the podcast - really, really interesting.
Yes I watched it as well. VERY interesting
In regard to the closing statements: I suspect another reason I believe many people don’t exert the discipline to make better choices is because they have zero first hand experience as to what feeling better, MUCH better sincerely & genuinely feels like. It takes a large leap of faith to strive for something you have no idea how it’s supposed to feel or supposed to impact you.
I agree, a lot of the time I believe what they are saying, but because I haven’t actually seen it first hand I rarely change my habits. I also agree about not knowing how the benefits would feel, for example if you go to the gym for a week you will not see much progress, this can make you feel like giving up as you don’t see or feel any positive benefits.
What about us who wake up at 6 but live in places where the sun doesn’t rise til 8-900am does it equally mess you up?
💜A great channel💜
This why any guy like me who served in the military (Army infantry) has a huge waking nightmare trying to sleep after years of leaving the service
I got out of the marine corps in 97'. My sleep has not been the same since. Semper Fi ❤
and what to do If I fall asleep in the morning and can't force myself to sleep at 10? Don't say bs like breathe fresh air and turn off phone. This doesn't help. I lay for 2 hours like that
Great stuff but not sure how all this apply to real life.. Lights in the morning and darkness at night is natures way but who does that!! If it sunny there is sun and if not there ins’t. My experience is a personality thing, My sleeps anywhere anytime and I struggle with sleep anywhere anytime. That’s it. Some people just snooze anywhere. No noise light or anything affects them, and some like me require either exhaustion or perfect mind set up to be able to sleep…haven’t met a third option yet..
Post partum mothers have differing elements of wakefulness. They have no choice and it’s a part of mothering.
How about listening to audiobooks at night? Will this have the same impact even if there is no light at night?
I’d love to hear about the data from people that live closer to the poles like Alaska, Siberia, Russia, where the sun rises and sets within a few hours.
In other words, this modern day life comes at price.😢
Where can we find the mentioned sources/studies?
My work schedule is so sporadic that I'll have some days that I work until 12am and have to open at 8am the "next" day. That type of schedule makes it impossible to have a normal sleep schedule, and it's disheartening to know there are major health problems I might develop because of this.
That’s why she mentioned how the modern world goes against our biological instincts.
This woman is brilliant and gorgeous.
Does anyone have tips for working nights? I work 11-7 am in an advanced dementia unit. There's never a dull moment (especially during full moons) 😬 Do you all eat full meals or just snacks? Do you take anything before going to sleep in the morning?
By evidence, you'll be in your work place as a patient not before long. Does your employer encourage sleep coaching, healthy eating etc? I would say they have a duty of care to help you be the best employee, considering the environment you work in
What’s rather alarming about all of this new information is how hospitals are run. An environment where recovery/healing is absolutely crucial is also an environment where it’s usually very noisy, and rarely dark enough for correct rest.
Very interesting 🤔
Once I went to a small town that didn't have great illustration of the street lights meaning iy was more dark than light and it took me days to adjust to that because when you wake up in the middle of the night it's pitch dark and you need to get used to going around. I don't remember that I slept better though. I think there are other things influencint sleep.
You need to also spend more time outside in the morning sun.
I have chronic migraine and other health issues, and insomnia is a real problem with that. As my chronic migraine has worsened with time and age, the insomnia follows.
Ditto! Chronic migraine sufferer and insomniac here. I’ve always been a night owl, coming alive as the day rolls into night. I’m a nurse and grab all the late shifts I can (0700 starts are heinous) and my decades-long inability to sleep more than 5-6 hours in one stretch has cost me my professional & personal well-being, and my peace of mind.
Fellow migraine sufferer. CBD oil has helped me at night. Just FYI!
BUT what if I'm asleep from 12 til 8am... that's a solid 8 hours sleep and I'm technically awake for 2 hours between 10pm and 4am??? Also evolutionarily some people have a naturally late circadian rhythm as it was optimal in our tribal days for some individuals to be awake late while other slept to alert the group to predators and other threats. I don't doubt Kristen, I watched the whole podcast, but this was the bit that didn't add up to me.
Following her suggestions DOES feel very natural - if you can!
But natural light is available for very different duration of the day depending on where you live: here in Berlin (Germany) in December and January, the sun rises after 8am and goes down before 4pm! And if you go further north (Scandinavia etc) it's even a lot less. Who can manage to dim the lights after 4pm and not work, for example?
In summer it doesn't get dark here until 11pm and is fully bright again before 5am!
And I do feel the healthiest and run the least risk of catching an infection if I follow this cycle (meaning sleeping a LOT in winter and rather little in summer) - but who in a normal 40-hour-office job can afford to do this?!
One aspect I wish was addressed, maybe I missed it in the full interview, is how does one go about resetting your circadian rhythm so that you can get to bed sooner and wake up better? I’ve been trying for near a week in an effort to regain energy in the day and am failing back from 2am. Reading does help, but it still leaves me resting only from 11pm. What could one do to trigger your sleep responses sooner (I already do the light dimming)?
You gotta increase your body’s melatonin
@@SamCableguy What would you suggest to do this?
@@oliebass there’s a bunch of ways. Just search for some CZcams videos on how to increase melatonin. If you don’t get enough sun in the winter, you can try melatonin supplements. They usually knock me out into a very deep sleep
I've been trying for 2 decades. I sleep until I wake up whenever I am tired. I can't get a rhythm or a schedule
Breathing exercises. Lots of info on utube. 😊
She is beautiful and highly intelligent and damn her hair is stunning
What about parents with babies who wake throughout the night?
So...for the sake of all humanity...all night shifts everywhere should be abolished?
"Figure it out what you care about and align your behaviours ... and get rid of people who don't support those values" - this is genius!
What about naps?
Listening to messages,looking at hair,win win.
Research on blue light glasses doesn't seem to show they do much
As a very active person and life long shift worker no wonder I'm always injured 😒
So in the winter do you sleep from 6pm to 6am?
What about DJs and other night workers? 😬 What is the best tactic?
I have a 10.000 LUX daylight lamp besides me at my desk, how long do i need to use it? I also try to get outside once sun is coming up
Smart and Beautiful!
With all the new habits and all this knowledge we have now, in live longer and healthier, we are still going to die so maybe just have that chocolate bar and CZcams video at 10.20pm
I have been on nights for 12 yrs. I need change.
I’m a massive advocate for sleep believe me BUT, almost everything nowadays can course all types of diseases that increase mortality. I’m a shift worker, I’m hoping to make this my last year doing it at 32 and I work with a lot of older people who seem perfectly fine, all smoke and drink alcohol etc. My point is get good quality sleep and don’t read to much into this what she’s saying
What if people have different circadian rhythms?
It explains why our night shift guys are so grumpy in the mornings. Aka the zombie crew!
My mom did night shifts, she was grumpy horror during the weeks of her shifts it was insane
what do i do if I work till midnight, I know it’s affecting me because Im tired all the time
Shift workers: “🤷♂️guess I’ll die…”
10pm to 4am is when I’m most active and focused. I AM SCREWED! someone save me
Me watching this on my phone at 2am when I should be sleeping
I am doing all everything following all the discipline and thento i am not getting results i am hardly sleeping for an hour or two from last mnth and dont know when its going to be alright😭
Dr’s and Nurse’s have no choice to take care of patients in the Hospital
Did she just advocaded for friends, who arent exactly wanting the same what you want (values), should be get ridden of? ... I believe this whole strive for absolute health is getting into an extreme phase that will do damage in other areas. We, as human beings, aren't perfect, and we never will be ... and exactly that makes us liking someone else and relating to someone else ...
So, while I am not against striving for better habits, just don't become a cultisi follower and still enjoy and live life a little .... spoiler altert -> we all will die one day!
Exactly what I was thinking !
It's all very fascinating and informative but how does she read in the dark?
She either uses a flame from a candle or a lamp with an amber bulb attached. She could also dim her light a bit and wears blue light blocking glasses.
On a side note, Kristen would look great in the next Avengers movie!
And I watch this podcast at 12 am.
As an ER nurse may I just say... 😵
Wow she is beautiful… and intelligent!
I cover my eyes with soft dark material and it helps alot with sleeping deeper
Everything is labelled as 'inflammation' now. Inflammation diet, inflammation behaviour, lack of melatonin leads to inflammation.... What does that mean? . As a doctor educated in early times, before the advent of Internet, I don't like this "commercial" terms.
Don't most modern devices change the light color at night?
Sleep!
What do I do about the yell creatures I keep in the house
Her hAir ohh my .... iz thaaat legal?? 😂🎉😂
Hey is your username 'Maude white'
your actual name.?
I ask because that was my grandma's maiden name. ( before marrying my grandfather.)
What about kids who have been deprived of the bare necessities of life including mattressesover the last 3 months. They “sleep” and wake up under the sound of bombs with the hope to start a new and better day free of massacres and amputation ..
Please do me/us a favor and talk for just 1 mn or less about what’s going on in this world where human rights are violated daily with the support of nuclear major powers
Thank you for this podcast
I did love it indeed
Thanks to you and to your outstanding guest(s) ❤
Where on earth is this place where you're not woken up unexpectedly by noise at random times during the night? Is this the "free world" I hear state media mention or them 5k a night hotels I don't know anything about?
I wonder why we all want to stay up late? Even children. What drives that?
Because going to sleep is boring.
Here's my advice for getting proper sleep (or diet/exercise etc): You have to be a bit selfish. Sleep. Workouts. Diet. No one will do it for you. No one benefits directly but you. Motivation doesn't go far. Knowing the right thing to do alone won't make it happen. Be selfish!
Find this dude odd he’s had 3 titled podcasts “worlds leading sleep expert” and is surprised when he hears what he’s heard before. I urge you to read and watch Dr Matthew Walker episode and subsequent literature surrounding him. He is the dogs B’s
OK the we agree that you shouldn’t get sick at night because healthcare professionals deserve to sleep as well and don’t owe you to be awake at night. If they do then at least be kind
He said partner, she said girlfriend. Props to your WOMAN guest. She seems awesome.
Riddle me this: why aren’t we taught this at school? Seems kinda key for academic achievement
1:50 Circadian disruption
4:18 Your body loves regularity
6:17 Sleep regularity predicts mortality
7:20 *Melatonin and GH*
10:00 Protect melatonin release
12:00 Developing new habits
Healthcare workers and first responders that I know of that work late, oof 😥
I think they talk about that in the longer video..🤔