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People are waking up at odd hours such as 3am due to a smart grid data dump. I’ve been monitoring with equipment since 2011 after a smart meter was placed on my home. A scanner will prove this to you as I have made videos on the subject. Hope this helps
Exactly. Go to bed earlier and wake up earlier…not sure if it is so simple. All for using those hours for something productive but c’mon…sometimes I wake up at 2am!
My grandmother used to say "an hour of sleep before midnight is worth two hours of sleep after midnight". Woman had boundless energy and lived into her late 90's.
What has helped me has been to embrace the waking up at 3ish rather than resisting it. It has become a very precious, quiet time to reflect, pray, meditate and bring myself into a deeply loving and peaceful state. This is also a better way to doze back to sleep if that's what I want as the resisting, kicking, fighting it, frustration only escalates the inability to sleep.
It’s also natural to wake up multiple times at night because we go through cycles. It’s not natural to not go back to sleep in the middle of these cycles of course.
You have just proven his point. If you force yourself back to sleep because you look at the clock and count the minutes, its more likely you won't fall asleep again@@KainsAddiction
@TrixxPlay I havent proven anything. I'm saying I do not have time to get up and do bullshit and then try and go back to sleep, I HAVE TO WORK in a couple hours. Just like most of his advice in other areas as well, it only works if you work from home, unemployed or independently wealthy with no job.
Bro you don't understand it. I have to get up early too, but if I literally can't sleep again, it's better to do something to try and calm oneself than rolling around in bed. @@KainsAddiction
Good video but title is click bait. Andrew doesn’t tell us how to fix “waking up at 3am”. Rather he says go to bed earlier so you’re more rested when you do wake up at 3am.
Lifetime insomniac here, middle of night awakening since childhood. I had sometimes stayed awake maybe an hour, sometimes I didn't get back to sleep at all. I solved my sleep issue recently. I discovered a technique for getting right back to sleep. I just get comfortable, make sure room temp is the way I like it. Then I just repeat in my mind "I am already asleep. I am already asleep. I am already asleep." I have never had to repeat this sentence more than 4 times. And, the next thing I know, I am waking up several hours later. The only drawback is, sometimes I end up sleeping later than I want. But I am retired, so no big deal. Give it a try. It's free and no side effects.
I absolute hate waking at 3 o’clock. I stay in bed and try to fall asleep again which happened around 6 o’clock and wake up exhausted at 8. Or later. I am semi retired.
Based on my own cbt-i training, I would say try to get out of bed after 15-20 minutes of not being able to go back to sleep. Move to a chair or couch and do something boring (no screens) until you feel drowsy again. When I am tossing and turning, my bed becomes a place of frustration and thats not good.
Read up on biphasic sleep. It might just be a more natural pattern now that you’re semi retired. Monophasic sleep pattern (eight hours in a row) is arguably an artifact of the industrialized age, as well as artificial,man-made lighting. I’m retired myself, and wrestling with the same problem as you. Maybe we’re just discovering a more natural pattern given that we don’t have to work.
What I have found is that, working in conjunction with clean eating and exercise , is working on my vagus nerve. Using ice packs around my head, face and neck cools down my brain , I just started this therapy. I prefer to do this 20 minutes before bed, it’s seems to get me into a deeper restorative sleep. I’ve also returned to reading a paper back book for a minimum of 20 minutes but preferably an hour before retiring. I went through a lot of trauma in 2019-2022, loosing both my parents and 6 other family members, along with being my parents caregiver and well the world turning upside down, I could only manage 2-3 hours of sleep a night for 2 consecutive years. NO BUENO. My brain was on fire, my nutrients depleted. It’s been a slow, but progressive recovery and Mr Huberman has been a piece of the puzzle along with my nutritionist and multiple other therapies. Progress, patience and community support is my personal motto.
Can you tell us more about the therapies? Was there any medication involved? I went through some trauma those same years and can no longer sleep more than five or six hours and I wake up like three times. Tired all day long
00:00 Many people are waking up after 4-5 hours of sleep 00:56 Balancing physical exercise and rest is important for optimal health. 01:54 Minimum of six sets per body part per week to maintain muscle. 02:56 Exercise benefits not just physical but also mental health 03:51 Proper sleep timing is crucial for good health 04:47 Going to bed earlier can improve productivity 05:42 Avoid high dosage of melatonin supplementation 06:42 Balanced hormone levels are crucial for brain and sexual health
Seems like there may be a simple psychological component to this situation. For me, when I struggle (frequently) with insomnia at 4AM, I feel frustrated and give up, realizing I only have a little time left to try and sleep. If I wake up closer to 12-1AM, it feels less daunting to get back to sleep, which helps me feel more relaxed and confident. I know I still have 4-5 more hours of opportunity and that takes pressure off.
i have a lot of experience with this. it is very much psychosomatic . not one size fits all. you cant just say take this or do that.. were all different.. need to take an holistic approach
@@philthyrich1433 im not sure myself, i havent been depressed or anything for the last couple days so its probably something else. Im gonna get a checkup and see what they say.
@@fretfix1 No, Bavaria, where it's often cloudy too actually, but you don't need a lot and it can be filtered somewhat. Even 15-20 minutes can keep your circadian clocks in order. The blue light from our devices after sunset is extremely harmful.
@@TerriblePerfection It is 3:40am right now and have been awake since one hour. It is so frustrating bc I went to sleep at 9pm feeling tired acutally! But since half a year or so, I always wake up at this time. I know I will be tired and grouchy the rest of the day, but just cant fall asleep back. Trying to look up circadian things - I am living in the same region and have also wondered how I can do these morning walks with barely sun. But will try to get these in now, thx for mentioning it
@@Annykah803 Well, we don't need a ton of the early light to set our clocks and hormone production. Even 15-20 minutes is good. Also, and I'm not entirely sure about this so someone else can correct me if I'm wrong, I'm pretty sure that even sun filtered through clouds is beneficial. The point is to get the uv light, and even trees and leaves and fields reflect light, so we don't all have to move to Spain! 😊 Finally, and I speak as someone who still often wakes after several hours of sleep, we can change our mental attitude toward night waking. As others have mentioned, there's the expression that "one hour of sleep before midnight is twice as valuable as one hour after midnight," so if you're sleeping from 9:00 until 2:30 or 3:00, that's a decent amount of quality sleep. If you eat an early dinner, as I do, you might need some energy upon waking. Your body's very busy during sleep, so you might try eating a tablespoon of butter either before bed or when you wake up. If you have pets it's easier to just eat it before bed! 😊 If you can't get back to sleep, avoid reaching for your phone if it's near you (on flight mode, I hope), but if you can't help yourself then be sure to wear blue-light blocking glasses, the kind with the orange lenses. Blue light after sunset is bad news. Best wishes!
My great grandma slept 3 hours a day. She raised 8 biological children, fostered dozens of other children, worked two jobs (one as a hair dresser), and slept 3 hours. My mom said she'd doze off while folding laundry and would wake up an hour later and be fine. She'd do that on and off all day. She lived til she was 96 and retired from her hair dressing job at 93 only bc she couldn't get down the stairs to her salon. Yeah, she is the exception, I get it. But why didn't I get that gene? Lmao I wish I could flourish on 3 hours 😂
It was necessity or a need from hers side to have such a life, maybe it gave her purpose & fulfilling. When you have purpose you are unstoppable & you are enegized because you thrive & get high on that. I unf also only slept 3 hours for many years, i did have purpose in the beginning, but i started to deteriorate physically, i forgot to take care of my body, i was so consumed by the wellbeing of my soul & spirit, that the real world even my body was not important. Because i had found something that filled me up so much that i did not even care about problems. I still reap the reprecussions & consequences of those years. I did want to sleep, i just woke up 3.00 a.m. every night , mostly due to sleep paralysis unf. Unresolved bagagge unf.
Besides reading something that works for me is controlled diaphragmatic breathing, inhaling and exhaling through the nose (mouth closed and taped if possible). Inhaling at the count of 5, holding to 7 and exhaling to the count of 8 or longer, very slowly. Just 3 complete cicles in 60 seconds (one minute). If you do 5 or 6 sets you'll fall asleep. It works like a charm. No side effects and free!
We wake up at 3 am because we have a cat who likes to make announcements at this time in the wee hours. We've talked to the cat about this, whether the announcements can wait, at least sometimes, but he feels strongly that they can't. So this is what happens. The cat does his thing. We wake up, have some midnight toast, and go back to sleep if we can.
"...but he feels strongly that they can't." LOL, and we can totally relate. She was dragging her toys into the bedroom and asking us to be impressed, which we assured her we were. We finally bought an automatic feeder, and she gets a meal at 3:30am. Occasionally, she feels strongly enough to wake us and thank us, but mostly she just comes back upstairs and snuggles in. Success! Cats are awesome. :)
Really interesting. The more complex these kinds of subjects become, the more I realise that it's about very simple things. Being active, getting outside, having good relationships with people who we trust and love, etc. Capitalism and modernity makes these simple things seem so esoteric and obscure.
I disagree heavily. That would be atheism and the culture of scientific reasoning that took that from you when they destroyed the one thing that brought communities together.
For people that still have problem waking up in the middle of the night even after you went to sleep early, you'll have to gradually and slowly move your sleep time back in increments of like 10 - 15 mins until your body circadian rhythm adjusts. You can't go from sleeping at 12 or 1am one night and the next night just go to bed at 9pm. The body's clock is thrown off and you'll wake up in the middle of the night. So do it gradually, start off moving your sleep time back like 15 mins for a week or so. Then the following week another 10-15 mins earlier. There are a lot of other factors too and I had issues with waking up at 3-4 am every morning after my mom passed a few years ago. I tried a lot of different things (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc) and all these things play a factor. Now I'm finally waking up at 7am ish the last few months and I feel so much better through the day.
what is your exact routine using these tools to remove the 3/4am wake ups? I get them randomly and go to sleep at 9pm (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc)
@@jskweres2 Did you naturally sleep at 9 pm and what is your normal wake-up time? If you wake up at 3/4 am then that's already 6-7 hours of sleep which puts you in the REM stage. During the REM phase, our body is more sensitive to noise, temperature, and lighting. So next time you wake up around that time, try to notice if it's due to temperature, noise or any environment settings.
@@jskweres2 Looks like you're an early bird. Study shows that our body's peak recovery period during sleep is between 10pm to 2am but a lot of people sleep after 11pm, so you have a pretty good sleep time. My sister has a 2 yr old but she trained her baby to sleep to 5:00 - 5:30 am early on. Probably your best option is to train your kid to wake up later by cutting down their nap time or moving it earlier in the day. Or gradually push their sleep time later and optimize their sleep environment like a white noise machine. The problem is that subconsciously you're probably more alert around 3am in anticipating your kid waking up. It won't be a deep sleep cycle when something like that is in the back of your mind. Once a lot of cortisol is released in the morning and it cuts down your melatonin level it's hard to fall back asleep again. Sometimes I do a 15-min meditation while lying in bed and I fall back asleep again. Check out Insight Timer meditation app.
Also, I noticed 2 other things that help with sleeping longer through the morning. The first one is getting more sunlight throughout the day (I'm in front of an office desk the majority of the day) and the second is for the exercise routine, make sure you include higher-intensity cardio exercises. I noticed that for just weight training alone my sleep isn't as deep or as long, you need to get your heart rate up. When I'm doing high-intensity cardio (15-20m of higher heart rate from 115 bpm to 165 bpm) often I sleep longer.
He is so right, some of us need to go to bed earlier! I did this for the first time just last night! I thought blue light was making me wake up around 4am, many times not being able to fall back asleep, or being awake for a couple of hours. This is exhausting and negatively impacting my metabolism. Last night I turned the computer off at 9 and noticed I was starting to fall asleep. I've noticed that before but pushed through that to usually stay up till 11 and even midnight online. I read for awhile then got in bed and fell right to sleep at 10pm, didn't wake up until 5:45 this morning! Slept the whole night. Folks, this has become so rare I can count on one hand the number of times that's happened in the last year. What I realize now is that I must get off the computer by 8pm and get in bed by 9. Seems ridiculously early but I'm for sure one of those people who genetically needs to go to sleep earlier, more with circadian rhythm that's aligned with nature. I know we are created to live that way. I'm convicted. It's my new normal.
I wake up every day, weekends included, at 3AM. I go to sleep at 9pm on most nights. I usually wake up feeling refreshed before the 3am alarm clock. In my particular case I just do not need any more sleep than that. For which I am thankful, I have time for my 6days/wk weight training at the gym as plus cardio before starting work at 6am.
Just because you feel refreshed, when you wake up, that doesn’t mean you’re getting the correct amount of sleep, look more into it there’s lots of studies about people who said they can live off 4 to 5 hours of sleep, and have Alzheimer’s later on in their life because of all the plaque that builds up in your brain from lack of sleep, sleep, is what flushes it out
My husband and I both sleep 9-3 and wake up feeling refreshed. We stay up and enjoy the early morning hours. We are able to be productive during the day and fall asleep well when the evening comes.
Stop eating the plaque forming foods, and eat foods which are much less likely to cause plaque build up,… plus some beer, wine, and liquor, all in moderation.@@illyme20
This relates to ancient Indian texts which treats sleeping hours as units, 9-12 gives 2 units per hour, 12-3 gives 1 unit per hour, from 3-6 we get 1/2 units per hour and there's no point in sleeping after 6 cause no units are received.
My Sleepwatch app seems to follow this pattern. I get a high score even if I only get 4-5 hours so long as I maintain my in bed at my regular (11pm) bedtime! Very interesting.
I might be weird but if I have a night of tossing and turning and finally fall asleep around sleep, it's always been the deepest most refreshing sleep even if it's only 4hours
@Shubham Raj it also says that people with mental jobs need more sleep -- which in units mean 9-10 units so they should sleep from 9pm - 5am or 6am for maximum recovery. Average person should get around 7-8 units of sleep per night.
Before the invention of electricity and the industrial revolution, no one slept through the night. People slept in two shifts, often called some version of first and second sleep. This is true for non-industrial people and our primate relations and can be studied by reading the diaries of pre-industrial people. Perhaps how you sleep is actually normal and natural.
I've read that as well. Also, in many indigenous cultures, those hours between 1am-4am are when we receive spiritual knowledge and messages from our ancestors. But this isn't something that is familiar or talked about in many western societies. This guy's information comes from a very scientific oriented perspective. I find it very reductive. It doesn't take any spiritual or emotional variables into account.
Agree. These waking periods are actually natures way of telling the primate in the cave; now it’s fairly safe to procreate. After the act, you can go to sleep again.
On his comments on melatonin, he is absolutely correct. I had started experiencing some insomnia around summer 2020 and began using it regularly. It completely screwed up my body’s ability to naturally fall asleep and made the problem way way worse. Maybe it’s useful in some very short term circumstances but even then I’d just avoid it.
Yep, oral melatonin supplements is completely unnecessary. What we need: infrared sunlight during the day. That secrete natural melatonin inside the mitochondria, exactly on its "workplace". The best natural antioxidant.
Actually there are lots of studies that show melatonin does not cause your body to shut down melatonin production. Cancer patients often take 300mg a day and their bodies still make melatonin.
The good Dr. H did not address the effect of low blood glucose can have on (^) wakefulness or the effect of blue light from your phone from your phone (^) wakefulness.
I found that changes in hormones really affects how long you need to sleep. I used to be so tired all the time and felt like I could never get enough sleep. Post menopause…hardly ever need to sleep more than 6 hours, and I don’t feel tired. However, it IS annoying to wake between 2:00 and 4:00 every morning and not be able to get back to sleep. I live in a household with a bunch of other people, which makes it hard to go do something productive without waking anyone else up.
I had the same problem as a post menopausal 65 year old. I have always trained consistently in fitness, but had this insomnia issue (not falling asleep and/or wake up during the night). I try to go to bed by 9:30. Went on HRT and the first night it was like someone pull the plug and I slept for 9 hours. It hasn’t been that dramatic since, but I get between 8-9 hours a night now and have noticed a huge difference in my recovery and feeling really good!
Andrew, The yogis and Chinese medicine people have physiological explanations for this - I forget the details. There are solid reasons why sleep is more potent before midnight. I lived at Kripalu Holistic Health Center in the 70's and we all went to bed at 9, meditated for 1/2 hour, slept till 4, got up and out breathing (when the lung meridian is active) and running and then yoga finished off with joyful dancing. I never felt better in my life. So easy to do when you're in a group. See if Sadghuru has any information on this - I'll bet he does.
I spent time there too. 90s, lenox. Its also a beautiful, quiet nature setting, with quietude inside, no tv blaring, good soundproofed walls, excellent nutritious food, and back in the day didn't even have coffee. There's more to sleep hygiene than timing. Your lung meridian doesn't care when you breath more deeply.
The reason the nutrition and exercise experts come after Huberman is simple. They are "experts" and he is not an expert in their area. They focus on their expertise. Huberman tends to stretch beyond his with opinion but doesn't accept the expertise/opinions of others in their field.
Unmentioned is the reality human circadian rhythm is naturally biphasic= waking up after 4-5-6 hours... getting up for 1-2... then back to bed for another couple hours. This is how we slept until night lighting. "Biphasic sleep describes a pattern of sleep in which a person sleeps in two segments, or phases, per day . Although many people sleep for seven or eight hours straight night, biphasic sleep may be more common than you think. Biphasic sleeping is practiced by a variety of people across cultures."
Yes, when I go to bed at 11 pm, I wake up at 4 am. But when I go to bed at 9 pm, I wake up at 2 am. Still in 5 hours. Any ideas, how to deal with that?
It actually works the other way for me: if I go to bed at midnight, I sleep through till 8. If I go to bed at 9.30-10 PM, that's when I wake up at 3/4/5 AM and can't fall back asleep. It's almost like I'm not tired enough if I go early and my body mistakenly believes I got enough rest, but I didn't and I start shutting down in the early afternoon.
Maybe your body actually needs less than 8hrs of sleep (you can do research on the amount that is required based on your age and physical activity). Not everyone needs 8hrs. I would track my energy levels, alertness and focus, and compare with 8hrs. vs 7 or 6 hrs. of sleep.
The reason I say that is because it’s also important to not interrupt your sleep cycle when you’re in deep sleep, or to finish one, start a new cycle, and then be awaken - and different people will have longer or shorter cycles.
IMO, it's not one thing, but many things that contribute to quality sleep: 1. Exercise (both lifting and running) 2. Movement during the day. It's not good if you exercise for an hour, but then are totally sedentary for the other 23 hours 3. Not consuming junk (minimizing sugar, alcohol, fried foods, processed foods) 4. Be mindful with caffeine, especially after noon. 5. Wind down before bed. (I think people know what that means generally. Dial down use of phone, computers, games, exercise, food, bright lights, etc.) 6. Don't get in bed until your are drowsy. And get drowsy by winding down, reading, being quite, being a little bored, slowing down, etc. 7. Don't get in bed with the phone. 8. Wake up at generally the same time every day and get going. Getting up earlier really helps with sleep when it comes time to go to bed. 9. Exercising in the morning, epically if you can do something outside really works for me, even though I'd "rather" work out later.
@1.40 Sp for the 150-180 minutes of zone 2 cardio Dr. Huberman recommends doing per week could you include resistance training as part of that or does it all have to be running, cycling etc??
@@chatteyj I'm not a scientist, but I personally believe a human should run. We were created that way or have evolved that way (depending on your belief). I think a person should be able to move their body from point a to point b effectively and quickly. It is a basic part of being a human in my opinion. Lift and run. We need both.
I find just not eating anything that's gonna ferment after 2pm helps me sleep. Depends on your bacterial load but most of my sleep issues are really gut issues.
Sleep issues are adrenal issues. Cooked foods especially meats and starches are the cause. It takes a few months to fix using 100% raw fruit. I'm currently almost 5 years on 100% raw fruit except for a few raw nuts here and there. I sleep like the mattress is consuming me even if I lie watching a film on my laptop in bed I get 7-8 hours a night
@@Insp.CountMortisWinshipKlaw It's true at night should be a light meal, meat takes a long time to digest and starches like potatoes and pasta become glucose which gives you a quick pump of energy, apples can keep one awake too and is preferable for the morning with breakfast. At night bananas are optimal, they relax muscles, if coupled with almonds it gives you a boost of good mood, you get to sleep feeling more content.
My Heavenly Father healed my sleep. Was horrible! Pray to Jesus and He showed me what I needed 🙏 Aswaganda Magnesium glycinate Vit D3 k2 ...etc...this is for me. Read your Bible asking God for wisdom and clarity guidance and help in every situation 🙏
I am 67 and I've been taking 1mg of sublingual Melatonin every night for the last 30+ years. Anymore than that and I feel very dizzy the next morning. To me, it has been a wonderful supplement. It doesn't work for everybody. I know a person that takes 10mg at once and doesn't do anything. I can't even imagine how I would feel with such a high dosage. Maybe I wouldn't wake up😨
High dose melatonin doesn't just make you dizzy in the morning. Many people, myself included, find it creates a grogginess that pervades the whole day after. So you're right on the money! Stick to low doses like 1 or 2 mg. As a side note, avoid antiCHOLINGERGIC sleeping aids like Unisom. They've been weakly linked with the development of dementia - - and this fits, knowing that acetylCHOLINE is the neurotransmitter implicated with this class of disease. Moreover, it fits because Choline supplementation (surprise surprise) has also been linked with some moderate neuroprotective effects for dementia 🤔 so, yeah, low dose melatonin is definitely a better choice. Don't do anything anticholinergic
I heard of quite a few children who take a large amount of melatonin and slept for 32 hrs straight plus. Then spout this experience as "melatonin doesn't work for me"
So torn on Huberman--on the one hand, lotta really interesting information and useful tips, on the other, he's part of this obsessive, hyper-regulated self-improvement trend where if you were to listen to every episode/watch every video and try to implement all this stuff, every second of your life would be controlled. And, if I met this guy on Tinder I'd think he was a nutjob and a half. Humans aren't supposed to approach every situation with a scientifically theorized way to "navigate with poise and intelligence." Self-control is important, poise and intelligence are both nice too, but at what point do you become an inauthentic psycho?
As an insomniac, all this is irrelevant! I dunno man, its not an environment thing...light, temp, etc....its a brain thing. My room could be perfectly set up for sleep and I still wont. Its in the brain. If your brain isnt right it doesnt matter what environment you are in. It just wont shut off. Ive tried every pill imaginable. Tried every lifrstyle or habit change. Nothing. I need a new brain.
I typically wake up after a few hours but I quickly fall back asleep without trying, and then in the early morning hours I find myself going in and out of sleep until I finally wake up from my alarm. I also feel anxious and depressed during the day. This typically happens when I don’t feel content with life
I can’t believe them not mentioning the impact of eating food or having alcohol 4-5 hours before sleeping. It’s as important as exercise to me and the quality of my sleep. I saw one comment on eating fermented food after 2 pm I think and how it can disrupt sleep. Makes total sense to me. Digestion is a major player. IMO. Great subject.
100% I have started intermittent fasting and when I water fast-24 or 36 hours, those 2 nights, I sleep alot better then when I'm not fasting. If I do a 3rd day fast, my sleep starts to lighten up, less deep sleep feeling but I still don't wake tired by no means... On weekends if I've indulged within an hr before bed, I sleep hotter, wake more etc. Huberman did a podcast on sleep and how many hrs before sleep things like exercise, Food, caffeine, alcohol, cannabis, should be consumed BEFORE it starts affecting deep sleep waves/restorative sleep...
Exactly! No mention of the glucose storage in the liver that’s needed to maintain just the minor necessary energy levels during sleep and the impact that alcohol has on that. Really surprised he didn’t mention the liver storage.
As a 3rd shift worker I have to say melatonin has be a huge helper in my ability to get restful sleep during the day. I only take 3mg but I find the days that I don’t take it I’m waking up after a few hrs and really struggle to get back to sleep. I never had this issue while working day shift so despite having a great deal of respect for Dr Huberman, I have to stick with my melatonin on this one.
Just FYI he and many other top minds in the field suggest 3mg is too much to take regularly, and that taking it for too many nights consecutively can be counterintuitive as well (though I'm talking weeks/months in a row. Try without taking some every now and then instead of making it a forever routine, but as a previous shift worker I understand you gotta do what you gotta do sometimes.) Often the proper/safer dose of melatonin is actually in the sub-milligram range though.
Anddd as this was one of the top few comments, I read/commented before finishing the video and now I just sound like a moron regurgitating what the very video people are watching has just said 🙃 applogies for the useless notification you may have received.
He’s telling the truth, the great Dick Gregory said sleeping after midnight/late takes away years off your life and that you’re not even getting rest. The keys for me, coconut water mixed in my ice cold spring water with magnesium and not eating right before bed. I just started wim hof breathing! I do the 10 min video right before bed and I’m out like a light. There is truth in the 3am worried, anxious, depressed person. That’s me sometimes and I have to realize everything will work out and I’m getting better each day. Hope my info helped someone, Huberman is great
@Luva1734 yea the more the merrier. Meditation is great after. Try listening to your mind, close your eyes and look as well. If any body part is uniquely tingling or vibrating focus on it and if it shifts somewhere else follow it... Can do 3 sets, meditate and then do 3 more...
@@321Doggies beautiful, thank you! I’ve done the wim hof a few times now and now am able to actually slow my heart when he calls it out, appreciate this info. I plan to do it this weekend
My question is, IF we change our BELIEFS about how much sleep we need, then does our mindset change the mental and physical consequences of having less sleep. I think we hear so much FEAR based info about lack of sleep that we end up stressed about it, which creates a vicious cycle of both insomnia and high stress related health problems. Then we mentally beat ourselves up about all of it, worry more, wake up angry and disappointed in ourselves that we couldn't sleep well, have more insomnia, etc etc. ALL of that mental stress leads to the EXACT same effects as not having enough sleep. Coincidence?? I'm beginning to think not.
I was hoping for a bit more than go to bed earlier. I go to bed at 830 or 9 because I am so tired and sleep until 1am. Then cannot sleep from 1am to 4am-- then just when I drift off, it's 6am and I have to get up. This happens every night and is slowing crushing me over time. I understand why people take melatonin, sleeping pills etc. You get so desperate.
Nah! Every time I hear this guy talk, he sounds like somebody who just Googled something and has to tell everyone what he just learned! 😂 He never provides any pertinent information, only generalizations. The fact is, for the bulk of us, once insomnia sets in it sticks to us. Right before my insomnia started, I could fall asleep on cue just by laying back and closing my eyes. Now, I have some sort of involuntary sleep disturbance that prevents me for relaxing. But after a few minutes, I’m out cold without warning. Before insomnia, I’d wake up laggy and lethargic. Now that I wake up around 3am, I feel well rested pretty much every time I wake up. There’s no way to know why specific individuals can’t get a full night’s sleep without testing and studying those people individually! It could be stress, hormone imbalances, snoring that induces sleep apnea, arrhythmias, drug side effects, withdrawal from certain types of foods, digestive issues, and the list is LONG! All we can do is keep trying different methods until one helps. And obviously, doctors don’t know everything! Reddit will likely be more helpful than a doctor’s opinion! Good luck! 👍🏿
The thing with too much cardio activity or one sign of overtraining is the heart rate doesn’t return to the resting state. That will disturb a restful sleep.
I used to be one of those people that could hibernate. I could sleep 26 30 hours a stretch no problem. The day I hit 60 I started having dreams of when my mother would beat me in our first house.. The pains where I would scratch my legs or cut my legs on the furniture trying to get away from her would hurt physically in the night. Now I've started drinking. This after. 25 years of sobriety from methamphetamine. I've no family anymore as I cannot forgive them. My kid, grandkids sidded with my mom, the abuser. And even tho I'm on my 5th cancer, I get up and work, physically, at something 3 hours a day. I'd like a job but despise humans. Weak as I am, must keep moving.
Please don't come at hating me, but many people got better once they started doing this; If you wake up at 3 or at such times at night, meditate or pray, bow down, and ask for the truth or guidance from the higher power, And it truly helps as it's proven. In my religion the time before' dawn is considered sacred, so try once maybe you'll find 'It'.
What frustrates me about podcasters in the personal growth space is they all assume their entire audience is made up of seven figure-earning entrepreneurs who make their own schedules and only work ten hours a week. Who the hell can go to bed at 9 pm? Nobody with a job- especially not a job that forces them to leave by 8 am, commute to work, and gets them home by 6 or 7 pm. By the time you've eaten dinner it's time to go to bed only to get up and do the whole thing all over again. When would you do anything else?
This is such a ridiculous comment. First of all he said he understands that lifestyle factors come in to play. I guess you missed that. Secondly, all the seven figure earning entrepreneurs are working 18 hour days while you go to work from 9 to 5 and come home and eat Hot Cheetos. Thirdly, who can go to bed at 9 PM? You can. If they’re able to with an 18 hour day, you can as well. You simply get up earlier and get more done during the morning hours. Every single part of your comment was ridiculous.
actually, you don't want to fix it. Waking up at 3 am is a sign you are coming into spiritual alignment, there are people all over awakened kundalini sites talking about it, Sadhguru discusses it. It's the yogic hour. This is the best time for meditation and practice.
Here because I'm newly married and my sleep schedule has changed. I'm used to going to bed at 11 and waking up around 5-6. Never use an alarm, just go to bed naturally wake up naturally. But since I've been married, my wife goes to bed at 8-8:30 and I like to sleep with her, so I'll go to bed. But I've been waking up at 2-3 whereas she wakes up at around 6. I thought I had insomnia, but I'm realizing I just don't need that much sleep. I'm a morning person, I exercise regularly, I eat healthy. I have suffered some serious trauma in my life and have had mental health struggles in the past from PTSD, and my mental health has taken a serious step backwards recently. I think it might be because I was taking a heavy dose of melatonin to sleep through the night these past few months. My dreams got weird and scary, I was still waking up throughout the night, and I was spending the day over worked and stressed. I think there are other factors at play here, but this video pointed out some things I've been doing that aren't healthy. And some mindsets I had that were definitely wrong.
Maybe with may of us sleeping at 9 or 10 pm and waking at 3 am, should be taking naps in the afternoon (before 3 pm, so we don’t stay up late). Perhaps with our busy lifestyles, our bodies are telling us this is a change we should incorporate so that we get rest 2 times per day…a longer stretch at night, and a shorter nap in the day. I’ve had this same issue many of other commenters have mentioned. So frustrating because I used to sleep 7 to 8 hours before COVID.
I would have gone to hundreds of local wonderful music events over the past 10 years if I could have been there at 7:00 pm anything later is simply nuts.....they lost my sharing of the joy and they lost their being accessed by people who are not insanely alert at 8-9 pm........I have really been sad to not be able to see great music locally because it started at 8-9 pm thanks for pointing that out I hope the musicians are listening.....there are a lot of us out there who would to come to see you but not after 7;00 pm........
Before Edison bought the invention of the light bulb, and fixed it, people slept for 3 or 4 hours, then got up. After an hour or so, they went back to bed. That is our natural sleep pattern. We can’t sleep because we have the lights on, and when we get up, we try to go right back to sleep. Reading history matters.
I don’t believe that story of people having disjointed sleep. I saw that article when it came out. I know I do not do well with interrupted sleep. Think back to when your children were babies. That interrupted sleep was wicked. Don’t believe everything the experts say.
I was cold last night - just one blanket, in bed by midnight. The dog shat all over my room so I was up for over half an hour mopping. Went straight back to sleep at six am and slept until nine. Best sleep ever. I think it was because I was cold and even being up cleaning didn't matter, those few hours after were great.
I was up cleaning up my cat's poo last night. I think she had a bit of constipation I can tell because she hurled herself into the room at speed from her litter tray spreading small boulders around the room. It wasn't as bad and night as usual so perhaps this could be helpful? A new slant on the sleep hygiene hypothesis!
I'm in my early 70s, there's No way I'm going to do weights. I swim twice a week. I can swim 1k without stopping. I walk for an hour once a week and gardening and housework take care of the rest if my time. My doctor is happy with my physical health and so am I.
I hate to say this but the video loses me half way through just after describing the benefits of exercise and endorsing the sleep hours before midnight without strong evidence to support.
The deep rest no sleep thing has changed my life! I’ve had insomnia my entire life. I’ve tried everything. I swear the script has taught me how to go to sleep. It has been life changing.
I wake up about 2:30am but as I made meditation a routine it's helping me to go back to sleep. Usually the monkey brain keep us awake for too long and most people only fall asleep wen they are really tired due to the over thinking.
Having been retired for some years, waking in the nocturnal hours has been felt like a relief, and returning to sleep later (it varies) has not been a problem. I don't bustle in the wee hours, but I'm not inactive; I tune into tutorials on art and other subjects of personal interest, avoiding newsy complaints and all that disruptive stuff, and sometimes I draw, contemplate and in general enjoy the moment. This has had nothing but great effects in my waking hours. Realizing that if people are committed to morning work (or workout) routines, this looser approach to living may seem impossible and dodgy. I do appreciate your work - your podcast on movement astounded me, and have incorporated the mindset (novice level), and wanted you to consider this alternative style of living as viable for some of us.🙏
1, not enough physical activity during the day, or over training. 150 to 180min per week zone 2 cardio, broken up into various sessions. resistance exercise 4 times per week. 6 sets of quadricep would be minimum. 2, go to bed around 9pm.
Practice slowly and rythmically taping hands one at a time on the legs laying in bed, breath really slow in and out, close the eyes and look comfortably upwards towards the pineal gland... let this go on for minutes to bring about a trance state of tempting hypnogogia... slow and steady and timeless... allow the the trance. Our body runs on many rhythms, quite familiar when we engage it similarly to falling asleep... slowing and slowing... falling into the winding down rhythmic trance of sleep. Forgetting your hands are even tapping... letting them stop on their own without conscious thought about it. Try it.
I can fall asleep at 4am and as long as nobody bothers me I'll sleep until noon no problem and feel good. The biggest issue I've had is family, friends, or work interfering with my sleep. So if I go to bed at 10pm but family wakes up at 4am, then I'm going to end up in a partially awake state and never feel fully rested. Ii just need peace and quiet to sleep.
I slept from 9:30/10pm to 5:30/6:00am for over a decade. Wake up refreshed if my eating is healthy, no alcohol etc. Nothing in my life style has changed, except I am depressed/anxious from a stressful life event, now i wake up at 3-4am NO MATTER WHAT TIME I GO TO BED. I am wide awake. Then I go back to sleep and wake every 1h 1/2 until 8:0exhausted
Please don’t present this as if it’s simple. I’ve tried that for years and it just hasn’t worked. Sometimes I fall back asleep and sometimes I’m awake from two or three until morning. But you are free to speak for yourself.
I eat dark chocolate 30min or so before going to bed - don't recall where I got the tip from, so I forget why it works, but it worked the first night I did it. On occasion I do still wake up at 3am or 4am, but I'm back asleep almost immediately whereas before it would be 30min to an hour and occasionally more. Prior to the carb before bed trick, I found two other tips. Huberman said "resist the urge to pee" - meaning unless you REALLY have to go, ignore it, and to my surprise that's worked several times. The other is the 4-7-8 breathing technique for any time you need to fall asleep. Breath in for 4, hold for 7, breath out for 8. Usually 3 or 4 rounds is enough. The slower exhale slows your heart rate, and the counting stops you from thinking. Sometime I don't remember getting to the 3rd or 4th round. Most times I do, but just roll over, and next think you know it's the morning. I may try the butter suggestion someone mentioned in these comments because I'm not thrilled to be eating chocolate before bed every night
This is one of the channels that gave me the courage to start my RU-vid channel 5 months ago about self development. Now I have 307 subs and almost > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.
@@thehylers1021 Thanks so much! I realized that the main reason for doing this is not about the success but the inspiration I've been providing some people with my stories while helping others do the same as I shared the lessons & experiences through making videos to have a sense of meaningful purpose. Therefore, I’m planning to quit nursing to pursue youtube full time as there are lots of issues in our traditional health systems as these don’t align with my values. It’s a huge learning curve but I love helping people through making videos. Also, as part of my video creation progress, I’m switching to a better editing software and a camera so the learning curve is much higher and slows down the completion speed of my next videos so please hang on tight! I do appreciate your support and kind words! I am hoping that you can join me with this endless personal development journey! :)
I’m glad you gave a little warning about melatonin. A friend gave me some for my jet lag. I became totally, clinically depressed. I couldn’t stop crying, couldn’t get out of bed and my husband worried there was something wrong with our marriage. I saw my doc who worked out that I had had a bad reaction to melatonin. Rare but not unknown. Even knowing the cause intellectually it took me a while to get back to my happy normality. The doc said that my reaction was why melatonin was not sold over the counter here in Australia. It concerns me that so many on-air people spruik it. Glad you didn’t.
In Shawn Stevenson's book "sleep smarter" he quotes work by Dr Kulreet Chaudhary on the "golden zone" being 10pm -2am. Not sure if this is journal backed or blog-backed. Could be a lead to chase. Thanks for the cool content AH.
did you know that this concept of (7-8-9) hours of continuous sleep is a modern concept. people used to have 'first sleep' and 'second sleep' - first sleep until about midnight, people would wake, socialise even, then have a second sleep till dawn. I do tend to wake up about 3am, 4am - for me it's my anxiety kicking in (PTSD, anxiety, depression & more recently (diagnosed last year) fibromyalgia) - so for my 'first sleep I'm usually exhausted enough to fall asleep - though I have to be listening to something, usually an audiobook, or meditation - so that I don't ruminate (racing thoughts) - then if, though typically when, I wake in early hours, take my medication (anxiety & sleep) to get back to sleep
This is actually very debated. There is a theory that people a few centuries ago had this kind of sleep pattern, but there is not very much proof to support it. And studies that looked at sleeping habits of modern hunters and gatherers show that they sleep through. This suggests that our natural sleeping pattern is one of sleeping through. And most people still do just that and feel most refreshed that way.
@@tintinlointain sorry, didn't see your comment until now ('wonderful' youtube notified me of the somaticexercises comments) but not yours "not very much proof" (sic) ??? there is a LOT of proof - from primary sources - ie people writing at the time - something that was just normal for them at the time - this is how we know about it. [stopping myself from providing ALL the evidence, and their sources....] besides - the POINT was to make people who sleep like this *feel better* - there is nothing 'wrong' with you, this is perfectly 'normal' (at the same time, saying YOUR normal *is* normal) if YOU sleep right through the night, good for you! many of us don't - we simply don't don't believe me, go read from some real experts on the matter of Biphasic Sleep vs. Polyphasic Sleep
It's very natural to awake at 3am, the problem is we don't fall back to sleep quickly as we carry so much stress and over stimulation from modern life with its constant feed of information. Thus we wake up , but then start to ruminate and think about work, study, relationships etc.
My Grandad always used to say an hour of sleep before midnight is worth two after midnight. That was back in the 80’s. Sometimes the old wisdom checks out.
