The #1 WORST Sleep Mistake Destroying Your Heart

[00:00] What if I told you the single most underrated 

[00:06] you eat. It's not how much you exercise. It's 

[00:12] you we need to fix your sleep. But here's what the 

[00:19] up to twice the risk of dying of heart disease, 

[00:25] of people think that good sleep means getting 

[00:30] evidence tells a very different story. And I've 

[00:35] going to surprise you. The main issue is not how 

[00:41] getting the right kind of sleep that's actually 

[00:48] I'm an MD and a research scientist and I started 

[00:55] always found the science of sleep fascinating and 

[01:02] A very close family member had a devastating 

[01:07] just a zombie. And when we applied everything 

[01:13] the 10 strategies I'm going to share with you 

[01:18] I mean, it's night and day, pun intended. 

[01:23] is incredibly powerful, and it's not just some 

[01:30] So, my plan is to give you all of the tools that 

[01:36] I think about rest so that you can start improving 

[01:41] like this that look at scientific evidence and 

[01:46] subscribe. We have a lot more material on heart 

[01:52] Let's look at a really common sleep myth that 

[01:57] myths, I want you to ask yourself a question. Do 

[02:04] energized? Because a lot of us in our society 

[02:09] change that. So, let's start with the 8our myth. 

[02:14] need 8 hours of sleep. In reality, it's much 

[02:19] least 7 hours, but it can vary between 7 and 9. 

[02:26] rested with less than that. They're natural short 

[02:33] between four and 6 hours, although that's unusual. 

[02:39] That's about the average in the population, but 

[02:45] might need them or 8 hours might not be enough 

[02:50] very pervasive and that is that both sleeping too 

[02:58] this comes from studies showing a U-shaped curve. 

[03:04] disease is lowest in people sleeping about eight 

[03:11] more correlate with higher risk. But this idea 

[03:18] First of all, some studies find that pattern, that 

[03:24] genetic studies, which are more robust generally 

[03:30] they don't find increased risk. So, what's going 

[03:36] that people who report sleeping longer often have 

[03:44] spend longer in bed and so they overestimate how 

[03:51] diseases that they have explain the increased 

[03:57] se. As for the short sleepers, those are likely 

[04:03] getting enough sleep for their needs. As opposed 

[04:08] that only need four, five, six hours a night, we 

[04:15] are at higher risk. And those people are much less 

[04:21] hours because of life constraints but who really 

[04:27] norm in our society, right? Unfortunately. Now, as 

[04:33] a pattern. Studying sleep scientifically is really 

[04:40] years just to see what happens. It wouldn't be 

[04:45] study? So, we have to piece together what we know 

[04:52] outcomes, the consequences, as well as genetic 

[04:57] randomized trial, which we'll look at in a second. 

[05:02] as we said, there's only so long you can 

[05:07] so here's where we are. We saw that the famous 8 

[05:14] to look at the flip side of the coin. And this is 

[05:19] that applies directly to you. Even if you sleep 

[05:26] hours of sleep on the dot every night and you 

[05:31] alarm clock, not with some external interruption. 

[05:37] in itself because the truth is you can sleep eight 

[05:45] Large studies following thousands of people 

[05:51] have fragmented sleep, that means they repeatedly 

[05:58] don't remember waking up because often this is 

[06:03] dying of heart disease. This effect was especially 

[06:09] disease was up to twice as high as the folks who 

[06:16] detail. This held even after sleep duration was 

[06:25] radically different outcome. And these studies 

[06:30] techniques like polyomnogs. It's a device with 

[06:37] So, it monitors sleep patterns objectively. 

[06:44] this introduces a key concept of sleep quality. 

[06:52] the right kind of restorative deep sleep so that 

[07:00] come down and your cardiovascular system can 

[07:06] indicates that sleep quality may matter just as 

[07:13] worry, we're going to cover specific actionable 

[07:19] just hold on to this concept. sleep quality versus 

[07:25] so much how many hours of sleep you got. That's 

[07:32] naturally and how you feel when you wake up. If 

[07:39] than that for some people and you feel rested 

[07:45] all you need. But if you have difficulty waking up 

[07:52] right? And you feel tired, you feel groggy, you're 

[07:58] We all know that feeling. Then even if you got 

[08:03] not getting enough or not enough of the right kind 

[08:10] and this one surprises most people. Sleep timing 

[08:16] 8 hours a night and still be quietly damaging 

[08:22] but because of when you sleep. If you're 

[08:28] we call that circadian misalignment. And this 

[08:34] pressure to go up. This causes your inflammatory 

[08:39] shift workers. They work at night and they sleep 

[08:44] shift workers have a higher risk of heart disease 

[08:50] their circadian rhythm or is it something else 

[08:55] lives? A team of scientists set out to test 

[09:01] rhythm of participants. They found that when 

[09:07] asleep during the day, their blood pressure 

[09:12] scrambling your sleep patterns by itself can have 

[09:18] they found that the participants that were forced 

[09:23] overall. And that was part of the problem. Their 

[09:29] that some of the harmful effects were independent 

[09:35] if they slept the same number of hours, there 

[09:40] that if you sleep at weird hours that don't match 

[09:47] building up damage even if you end up sleeping the 

[09:53] we said is you can't mess up people's sleep for 

[09:59] a week or two. So can our bodies adapt to these 

[10:05] example? Well, in shift workers, risk of heart 

[10:11] on the job. So, if anything, the evidence shows 

[10:17] what you're thinking. I'm not a shift worker, so 

[10:21] But there's actually a much more common way that 

[10:27] Let me know if this sounds familiar. On week 

[10:31] we have to get up early to work. We sleep a 

[10:36] over the course of the week. We get increasingly 

[10:42] Sunday night, it's hard to fall asleep again. We 

[10:47] we're really tired. We're out of it. We call 

[10:54] millions of people go through this week in 

[11:00] your brain that controls your circadian clock, 

[11:06] expects a certain consistent rhythm. And by 

[11:11] yourself jet lag without traveling. And your 

[11:17] some harmful physiological consequences. And the 

[11:23] that I'll just catch up on sleep in the weekend 

[11:30] scientists simulated social jet lag by restricting 

[11:37] similar to what a lot of people do during the 

[11:41] started eating more after dinner. They started 

[11:48] more weight. And it was a big difference. Almost 

[11:53] in less than two weeks. So, it's not nothing. 

[12:01] this compared to a control group that got to sleep 

[12:07] people that were sleeped for 5 days, then got 

[12:13] and then started sleep restricting again. similar 

[12:20] And these guys gained weight similar to the ones 

[12:26] and their insulin resistance also went up. So, 

[12:32] likely not a healthy lifestyle. Even if we try to 

[12:39] regular sleep schedule. I've actually experienced 

[12:45] later in the day. It's always been hard for me 

[12:50] leg thing throughout school when I was a kid. But 

[12:56] now I work pretty hard at structuring my life so 

[13:03] night. More on that in a second. But this leaves 

[13:08] sleeping all the hours that you need, regular 

[13:15] So, you go to bed late, you wake up late. Let's 

[13:23] that harmful? Well, let's look at this question 

[13:27] strategies to improve sleep quality because 

[13:33] something that I've tried to investigate myself 

[13:39] to know what's healthier. I'll try to change 

[13:45] they call this a late chronotype. That's the 

[13:52] there's a genetic component to this. It's not just 

[13:58] prone to having a later chronotype or an earlier 

[14:06] the first genetic mutations controlling circadian 

[14:13] Seymour Benzer, and the scientists that followed 

[14:19] gene we now know by the name of period. They ended 

[14:24] we know this is partly genetic. It's not all 

[14:31] doesn't tell us if this is harmful or not. For 

[14:36] at night owls, the late chronotypes, that does 

[14:43] even when the total sleep duration is matched. 

[14:49] also have more psychological disorders, more GI 

[14:57] disease. Yeah, my night owls are a mess. They're 

[15:03] exercise less and be more obese. So, a different 

[15:10] sleeping late that's harmful per se, but night 

[15:18] at a rhythm that is not natural to them. They have 

[15:22] off their kids and go on errands when everybody 

[15:30] circadian misalignment that causes all the issues, 

[15:37] the eating a worse diet, and eventually all the 

[15:43] scientists asked if this higher risk we see in 

[15:51] whether they're night owls or morning birds. So 

[15:58] workers. And they found that the early birds, 

[16:03] of diabetes when they did shift work, when they 

[16:09] than 10 years. But the late chronotypes, the night 

[16:15] they worked daytime shifts. So the key seemed to 

[16:22] matching the lifestyle to their nature. And this 

[16:28] that it is the conflict with the time constraints 

[16:35] explain the higher risk of late chronotypes. Night 

[16:42] constant circadian misalignment, be mismatched 

[16:48] be clear that this question is not completely 

[16:52] that many studies on this specific question. So, 

[16:57] far in the video, congratulations. You already 

[17:02] people, including most doctors. But everything so 

[17:10] the timing issue, all of that is the foundation. 

[17:15] share with you guys what I personally do based 

[17:20] to your personal chronoype and then we'll wrap 

[17:25] sleep quality. I try to structure my whole life 

[17:33] and commitments mostly shifted to the afternoon 

[17:38] I work later than most people. I start later, 

[17:43] the same rationale just shifted. So most of the 

[17:48] maybe you work out before you go to work, but 

[17:54] I try to be pretty consistent with bedtime and 

[17:59] of the 10 evidence-based strategies for sleep 

[18:06] to go to bed and wake up within 30 to 60 minutes 

[18:12] kismatic nucleus needs that regularity to function 

[18:19] lives, different constraints. So, you do what 

[18:24] generally sleep between 2 am and 10 am regardless 

[18:31] be pretty consistent. Now, it's not a robotic OCD 

[18:39] something like that and it changes, no big deal. 

[18:44] it's not a roller coaster every 3 days. Strategy 

[18:51] waking up, within 30 minutes or an hour of waking 

[18:58] signal your body has. I try to go for a walk first 

[19:04] able to sleep a little earlier. Whereas, if I just 

[19:09] which is kind of my natural propensity, my sleep 

[19:16] 4:00 a.m., 5 a.m. It's insane. Number three, if 

[19:22] affects your sleep, sleep apnea is one of the most 

[19:28] apnea is one of the most common causes of sleep 

[19:34] impact intervention for anyone suffering from 

[19:39] who suffer from sleep apnea don't know they have 

[19:45] So you if you consistently wake up feeling tired 

[19:51] doctor about it. Strategy number four, you want 

[19:57] bedtime because this helps your melatonin go up. 

[20:03] most electronic devices in this period because the 

[20:10] down melatonin. If you're reading a book under a 

[20:15] directly into your eyes, that's fine. Electronic 

[20:20] than cell phones because the technology, the 

[20:25] your eyes than a cell phone or a laptop, but 

[20:33] oldfashioned paper. The good thing is with a lot 

[20:37] intensity and the type of light that they emit. 

[20:42] need these special glasses that influencers 

[20:47] dim the lights. Strategy number five, no caffeine 

[20:54] it's actually good to stop it earlier than a lot 

[21:00] is about 5 to 7 hours. So, if you have trouble 

[21:07] might still be having an effect. Try to aim for at 

[21:13] of coffee. And some people may need even more. 

[21:19] helps people fall asleep as we all know, but then 

[21:26] sleep architecture. So, drinking alcohol to fall 

[21:32] same as actual quality restorative sleep. Strategy 

[21:38] your bedroom environment. You obviously want it 

[21:43] matters. You want to keep your bedroom a little 

[21:52] about 63 to 68 Fahrenheit. And this is because 

[21:59] sleep onset to happen properly. Strategy number 

[22:06] especially intense exercise because it raises 

[22:12] So that makes it harder to fall asleep. Number 

[22:17] meals close to bedtime. Digestion raises your 

[22:23] it can worsen sleep quality. Number nine, you 

[22:28] experiences before bedtime. Even 10 minutes of 

[22:35] mindfulness exercise, meditation, reading a 

[22:41] exciting book, that helps lower your cortisol and 

[22:47] if you suffer from insomnia, if you have trouble 

[22:52] sleep hygiene are all wrong. Because here's the 

[22:58] tells people with insomnia. When you have a hard 

[23:04] bed early. Every bone in your body wants to get to 

[23:11] this is exactly the wrong instinct. Spending time 

[23:18] your bed and your bedroom and wakefulness. Your 

[23:23] be alert and to be analyzing and thinking about 

[23:28] personal note, I saw this firsthand with my family 

[23:34] but then if she moved to the couch, she would 

[23:38] physiological difficulty falling asleep. It was 

[23:45] environment. So, the evidence-based approach 

[23:50] the time you spend awake in bed to an absolute 

[23:56] things only. Sleeping and sex. It's not for lying 

[24:03] sitting on your laptop doing work. So, you want 

[24:08] the insomniac. It just feels stupid. But you want 

[24:16] until you're nodding almost, and as soon as 

[24:21] you need five or 10 minutes of reading in bed to 

[24:26] is spend 40 minutes, an hour, an hour and a half 

[24:31] up, exactly the same logic. You want to get out of 

[24:37] person with insomnia wants to stay in bed because 

[24:42] little longer, maybe I'll fall asleep again." 

[24:46] the same with middle of the night awakenings. If 

[24:51] 15 minutes, get out of bed. You want to do some 

[24:56] sock drawer or count silverware in the kitchen 

[25:01] ideally a boring book on paper or on a Kindle is 

[25:08] of your bedroom. Then when you feel sleepy again, 

[25:12] within 10, 15, 20 minutes max, you get out of bed 

[25:19] actually works. It's an evidence-based approach, 

[25:25] the habit of being awake in bed. I watched my 

[25:32] just was against everything her body was screaming 

[25:38] it and did it, the improvements were dramatic and 

[25:44] improvements. And we were also able to reduce 

[25:49] as her sleep quality improved. So, this is what's 

[25:54] find this information useful, please consider 

[25:59] who has trouble sleeping, and maybe they think, 

[26:04] know why I'm so exhausted." And subscribe for 

[26:08] protects your heart and your brain. This is a