My name is Dr Sophie Bostock and I'm a scientist turned Sleep Evangelist. My goal is to help individuals, teams and organisations to improve their happiness and performance by understanding how to make the most of their sleep.
You can also find me here: Website: www.thesleepscientist.com Twitter: twitter.com/drsophiebostock Instagram: instagram.com/drsophiebostock
I'm 68yr has brain surgery June 29.20023 jully I started have bad legs cramps and muscle.prombles talk to my doctor recommended magnesium citrate.also D3citrate
So far the best explanation I have ever heard. Supplements can be helped for a short short period but all we need is found en our planet earth. GOD es a wonderful make.
Told doctor i wasnt sleeping. She offered me a sleeping pill and another to wake up....never mentioned magnesium. I guess they don't get kickback from supplement companies.
I had an ongoing problem with sleep and my doctor prescribed a benzodiazepine which I took for 15 years. At first the medication helped, however in the long term I was still unable to sleep. When I changed to a new primary care physician he refused to prescribe the benzodiazepines. I read that magnesium glycinate might help me sleep, so I started taking 100 mg 3 times a day. Within days I had the best sleep of my life, and now one year later I am still sleeping like a baby, so whatever the studies say, for me it has been a miracle...
Thanks for sharing! Your doctor was absolutely right that long term use of benzodiazepines are not recommended for sleep. While the evidence is not strong for magnesium overall, it's perfectly possible that for some people correcting a magnesium deficiency, supplements could have a positive effect. I'm so glad your sleep is back on track :)
Magnesium glycinate changed my life. It's also the only form of magnesium I "feel." That molecule is doing something more than just increasing Mg serum levels because it actually helps with my sleep, RLS, and depression.
So glad to hear you’ve experienced these benefits :) As I’ve tried to explain here, the research evidence for magnesium supplements in sleep (and also for RLS, though not explained in this video.. I’ll come back to RLS!) is not very compelling - *on average* the benefits are very small - but that likely means that some people experience a large benefit, and others a small change or no effect.. it sounds as though you’re at the positive end of that. Thanks for sharing :)
Personally I tried a combination of threonate and glycinate. There are (to date, July 2024) no published studies I could find on Mg threonate and sleep. I’d expect similar effects as other variants, but will keep a look out for further research :)
@drsophiebostock it's looking like magnesium-threonate is the most bioavailable magnesium that can cross the blood brain barrier. I don't believe magnesium in general will help any regular person without a deficiency in magnesium with sleep, and even then eventually after a certain amount of time with supplementation you become non deficient. Then magnesium will just keep you up, I fell for that trap taking magnesium-threonate at night but only got insomnia
I have a question. Did the study focus on Uberman or/and some other more reasonable schedules like the Everyman series(E1 - 5-6 hour + 1 nap in the afternoon, E2 3-4 hours + one nap at around seven and one in the afternoon). Becuase Uberman is even in the polyphasic sleep community ty considered impossible to maintain and i have never seen anyone seriously advocating that soumeone should try it.
Cicadian rythsm are not the same in everyone. Ever wondered why there are nightowls? They have a different type of rhythm. It was evolutionary beneficial for some to be naturally awake at night. They are also on average smarter than their daybird countparts.........maybe the night where you can't see needed them to relay more on their smarts. Anyways the point is that most people who sleep in polyphasic sleep are nightowls. It might in fact not be beter than sleeping once for a long time after you rhythm but those people are forced by society to sleep outside of theyre rhythm anyways. So polyphasic might joust be beter for them. Im not saying its imposible to work for daybirds but all the people i know it works for are nightowls. I personally can not sleep more than 5-6h because then i will feel like not having slept at all. During the day im constantly tired and nearly falling asleep but in the end im unable to properly sleep at night. My cognitiv abilities will be limited severly and reaction times can reach seconds If i sleep more than 8h. To a point where i walk in to things. I see it, i know i will walk in to it but the brain joust does not send the signal to stop. Like im a joust a passenger in my own body. It can create a cycle which can make me sleep for 16 - 18h a day. I sleep to much so im tired. I sleep some more and get even more tired......and the cycle goes on. Im now doing polyphasic sleep for around 8 years. Never started intentionally i joust wanted more free time and the only thing i could cut on my schedule was sleep. Though im not that consistent anymore as i know have a physically demanding job and often sleep 6 instead of the usual 3-4 i did before. When i have holidays where im joust at home i don't do polyphasic sleep and my sleep patern slowly shifts to sleeping at 04:00 and waking at 11:00 to 12:00 it allways hapens....this is my natural rhythm its way beter than polyphasic and i dont feel tired if i sleep longer than 6h but outside of holidays i wake up at 05:00 because im not a fan of starving and need to go to work. And polyphasic joust works beter in that case
Hi Sophie, I really like your advice and have one question: If I feel sleepy, but sleep don’t come and I become awake again, what should I do? Will I repeat again and again? Thanks
Night shifts have little in common with polyphasic sleeping. Polyphasic proponents say that their core sleep i.e a large chuck of three or four and a half hours, needs to be at night.
So what about a slightly shorter sleep and a siesta? If we need 8hrs sleep a night, would we need 6hrs and a 2hr nap or does any research suggest we could need less at say 6hrs and a 1hr nap?
just sleep when ur tired for 1-1.5 hrs. Done. As a writer anon u have to be eccentric so cocaine is lovely w a xanax (short lasting) popped 1 hr after the last boof sleep have an alarm wake up slam one shot tequila, take a dab to take the edge ON be in hell do a bump, nicotine, beer w eggs and half lb bacon, , smash breakfast, continue to drink room temp black coffee, BEER CONTINUOUSLY, WATER, BROWWWWWWWN, perico, sleep. not sustainable
I suspect that monophasic sleep pattern is a relatively NEW sleep pattern for humans. Why is a bi-Phasic sleep pattern more natural for a hunter-gatherer (pre-agriculture) society (i.e. tribe)? - Because they didn't have 4 things: 1) light bulbs 2) clocks (they didn't even have the word "hour") 3) houses to protect from predators 4) beds to sleep in "Why did we stop sleeping that way?" - Because now we have: 1) light bulbs 2) clocks (and the word "hour") 3) houses 4) beds, blankets and pillows Also, primitive tribes didn't need as much sleep because they didn't consume poison every day (sugar & salt / processed food). They also didn't eat meat every day (which requires more sleep time). Also, primitive tribes didn't need as much sleep because they didn't eat 3 to 6 times per day - because they didn't have: a) refrigerators b) restaurants c) grocery stores The proper way to study natural human sleep patterns is to observe primitive tribes that still exist today.
yea and the average life span of human in the past used to be 45; they also had a lower IQ than humans in modern day. What you said might be correct and I wonder if peeing on the street would help our urinary system cause apparently those hunter gathers didnt have a place called toilet.
@@snm8183when it comes to physical habits, it’s generally healthiest to adopt primitive behaviors… What I mean is, things like cryotherapy, working out, sunbathing, fasting, and even socializing, although not the most useful nowadays, is still healthy because we haven’t transitioned from being in our “caveman” days to now… Anything healthy we can do for our body is essentially based on our previous adaptations… Sexual desire is another great example of that…
@@mindlessperson2982 i really wanna use polyphasic sleep for about a year, I know that you are not good person to ask! But if you've tried it can you help me ?
1. Unsupported polyphasic schedules don't represent the entire community. 2. 7 to 8 hours is a monophasic recommendation and there are no studies supporting the idea of reducing polyphasic schedules being harmful in long-term. As long as personal NREM2, SWS and REM requirements are met, polyphasic sleep can be and is currently maintained by a community's member for 6 years and counting without health issues or physical performance regression. 3. Circadian rhythm is managed with the use of red laser protective glasses to filter out wavelengths (190-540 nm) that disrupt melatonin production 8-10 hours a day, though the other circadian cues, such as exercise, food, temperature etc. have to be counted in to improve sleep quality. 4. Uberman consists of 6 20-minute naps, as opposed to 30-minute naps on Dymaxion-like schedules which induce SWS wakes and have little viability in terms of common use. 5. Sleep deprivation is caused by moving the sleep blocks, an effect similar to moving monophasic sleep, and it takes time for the body to get used to the new consistent sleep times and repartition the sleep stages in case of a reducing schedule, which is supported by many viable EEG readings from the community's members.
Thank you for teasing apart the data. This video needs much wider attention - as per usual the media focus on the headline numbers in our declining culture
