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Sleep scientist and neuroscientist Matthew Walker made a compelling case: sleep is probably the greatest legal performance-enhancing tool that most athletes still under-use. Elite examples stand out — Roger Federer aims for around 12 hours (night + nap), Usain Bolt regularly got 9.5–10 hours plus strategic naps (including one... world record broken after just 35 minutes awake), and LeBron James prioritizes 12 hours. But Walker emphasizes it’s not only about pre-game sharpness. Post-performance sleep drives critical recovery: slashing inflammation, repairing tissue, and preparing for the next event in back-to-back schedules. Cut sleep to 6 hours or less and consequences stack up fast: 30% drop in time to exhaustion, reduced strength, impaired oxygen use and cooling, plus dramatically higher injury risk. One tracked season showed athletes sleeping ≤6 hours faced ~80% injury chance. At 9 hours, it dropped to 15–20%. I’ve always respected training and nutrition, but Walker’s data made me confront how often I’ve treated sleep as optional. For anyone serious about performance or longevity, this feels like one of the highest-ROI changes available. In a grind-culture world, consistent deep sleep might separate sustainable success from burnout and repeated injuries. What’s your current sleep average during heavy training or busy stretches — and have you ever tracked how it directly affects your performance or recovery?show more

Camus

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68,946 Aufrufe • vor 2 Monaten •via X (Twitter)

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"5 hours of sleep and you feel GREAT? You're not special—you're just impaired and don't know it." Joe Rogan asks the question everyone has. Matthew Walker drops the hammer: Zero percent of people can function on 6 hours or less without measurable damage. Rounded to a whole number: ZERO. One lost hour in spring → 24% spike in heart attacks the next day. One gained hour in fall → 21% drop in heart attacks. Usain Bolt slept 9.5–10 hours and broke world records after only 35 minutes awake. Sleep is the most powerful legal performance drug on Earth—and most people are under-dosing it badly. If you're proudly running on 5–6 hours... you're not winning. You're slowly losing. How many hours do you actually get? And do you feel sharp, or are you just used to the fog? Drop your real number + how it hits your energy/mood 👇

"5 hours of sleep and you feel GREAT? You're not special—you're just impaired and don't know it." Joe Rogan asks the question everyone has. Matthew Walker drops the hammer: Zero percent of people can function on 6 hours or less without measurable damage. Rounded to a whole number: ZERO. One lost hour in spring → 24% spike in heart attacks the next day. One gained hour in fall → 21% drop in heart attacks. Usain Bolt slept 9.5–10 hours and broke world records after only 35 minutes awake. Sleep is the most powerful legal performance drug on Earth—and most people are under-dosing it badly. If you're proudly running on 5–6 hours... you're not winning. You're slowly losing. How many hours do you actually get? And do you feel sharp, or are you just used to the fog? Drop your real number + how it hits your energy/mood 👇

Camus

47,843 Aufrufe • vor 4 Monaten

$Matthew Walker dropped some brutal sleep truth on Joe Rogan: Most adults need 7–9 hours. Anything under 7 is “bullshit” for the vast majority of people. There’s a rare gene that lets a tiny fraction of people (<1%) survive on ~5 hours. The odds of you having it are lower than getting struck by lightning. Yet almost everyone who claims “I only need 5-6 hours” thinks they’re special. Walker also noted that Margaret Thatcher and Ronald Reagan both bragged about sleeping just 4–5 hours… and both later developed Alzheimer’s. Deep sleep is when your brain clears toxic beta-amyloid proteins linked to the disease. We glorify “hustle” and minimal sleep, but the science says we’re slowly damaging our brains night after night. This one actually made me set a stricter bedtime. I used to pride myself on running on 6 hours. Turns out I was probably just slowly cooking my brain. The “I’ll sleep when I’m dead” mentality is starting to look a lot dumber. How many hours do you actually sleep most nights — and do you feel rested?$

Matthew Walker dropped some brutal sleep truth on Joe Rogan: Most adults need 7–9 hours. Anything under 7 is “bullshit” for the vast majority of people. There’s a rare gene that lets a tiny fraction of people (<1%) survive on ~5 hours. The odds of you having it are lower than getting struck by lightning. Yet almost everyone who claims “I only need 5-6 hours” thinks they’re special. Walker also noted that Margaret Thatcher and Ronald Reagan both bragged about sleeping just 4–5 hours… and both later developed Alzheimer’s. Deep sleep is when your brain clears toxic beta-amyloid proteins linked to the disease. We glorify “hustle” and minimal sleep, but the science says we’re slowly damaging our brains night after night. This one actually made me set a stricter bedtime. I used to pride myself on running on 6 hours. Turns out I was probably just slowly cooking my brain. The “I’ll sleep when I’m dead” mentality is starting to look a lot dumber. How many hours do you actually sleep most nights — and do you feel rested?

Camus

272,058 Aufrufe • vor 2 Monaten

One week of sleeping just 6 hours a night distorts 711 genes in your body. Matthew Walker dropped this on the Joe Rogan Podcast and it stopped me cold: half of those genes get suppressed (including many tied to immune function), while the other half get overexpressed — ramping up tumor promotion, chronic inflammation, and cardiovascular stress pathways. It’s not just fatigue. Short sleep literally starts rewriting the genetic instructions inside your cells. We all think we can “power through” on six hours during busy weeks… but the biological cost is far heavier than most of us realize. Have you ever noticed how even a few nights of restricted sleep affects your mood, immunity, or recovery — and would you treat your sleep differently if you knew it was reshaping your DNA-level biology?

One week of sleeping just 6 hours a night distorts 711 genes in your body. Matthew Walker dropped this on the Joe Rogan Podcast and it stopped me cold: half of those genes get suppressed (including many tied to immune function), while the other half get overexpressed — ramping up tumor promotion, chronic inflammation, and cardiovascular stress pathways. It’s not just fatigue. Short sleep literally starts rewriting the genetic instructions inside your cells. We all think we can “power through” on six hours during busy weeks… but the biological cost is far heavier than most of us realize. Have you ever noticed how even a few nights of restricted sleep affects your mood, immunity, or recovery — and would you treat your sleep differently if you knew it was reshaping your DNA-level biology?

Camus

13,756 Aufrufe • vor 3 Monaten

Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?

Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?

Camus

35,391 Aufrufe • vor 4 Tagen

🐻(Choose between) U get to sleep only for 4 hours but on a very soft pillow vs 14 hrs of sleep with no pillows 🐥Nice, this is how u play the game 🐹But the suggested conditions are not suitable for me cos I sleep without a pillow. 🐻Then, lets say u get no blanket. 🐹But tbh, I dont sleep under my comforter, rather sleep on top of it. 🐻How about at A/C temperature of 18 degrees and cold hands and feet. 🐹I sleep without the A/C on. 🐻Just what if. Like you have to keep it on and sleep for 14 hours. But u r not allowed to wake up 🐹Uhh, I feel like your 'what if' conditions are based on your own standards, so they don’t quite apply to me. 🐨If u guys keep doing it, u will end up catching cold 🐹As I don't turn on the A/C, I don't sleep with my comforter on me. And I also don't use a pillow to sleep on, so your 'what if" scenarios are not too resonating on me. How about, 'U get to sleep for 14 hours but cockroaches are crawling around. 🐻No, rather, the curtains are open and light keeps coming in 🐹It doesn’t block out the light? 🐥How about Tae keeps whispering (to bother) for 14 hours next to u 🐻(whispering) are u sleeping well? 🐹I'll be super upset? That means I wont get to have a full 14 hour sleep (technically)? 🐻But he cant wake up 🐨Then he won't hear? 🐻Like sleep paralysis 🐹But as u know, I am a very light sleeper. 🐥Right, We know. 🐹I even wake up right away when someone opens the hotel room door of my room. 🐥Hyung, u even wake up at ppl snoring. 🐨That's right. 🐹I had a hard time with jet lag in Vegas last time too.

🐻(Choose between) U get to sleep only for 4 hours but on a very soft pillow vs 14 hrs of sleep with no pillows 🐥Nice, this is how u play the game 🐹But the suggested conditions are not suitable for me cos I sleep without a pillow. 🐻Then, lets say u get no blanket. 🐹But tbh, I dont sleep under my comforter, rather sleep on top of it. 🐻How about at A/C temperature of 18 degrees and cold hands and feet. 🐹I sleep without the A/C on. 🐻Just what if. Like you have to keep it on and sleep for 14 hours. But u r not allowed to wake up 🐹Uhh, I feel like your 'what if' conditions are based on your own standards, so they don’t quite apply to me. 🐨If u guys keep doing it, u will end up catching cold 🐹As I don't turn on the A/C, I don't sleep with my comforter on me. And I also don't use a pillow to sleep on, so your 'what if" scenarios are not too resonating on me. How about, 'U get to sleep for 14 hours but cockroaches are crawling around. 🐻No, rather, the curtains are open and light keeps coming in 🐹It doesn’t block out the light? 🐥How about Tae keeps whispering (to bother) for 14 hours next to u 🐻(whispering) are u sleeping well? 🐹I'll be super upset? That means I wont get to have a full 14 hour sleep (technically)? 🐻But he cant wake up 🐨Then he won't hear? 🐻Like sleep paralysis 🐹But as u know, I am a very light sleeper. 🐥Right, We know. 🐹I even wake up right away when someone opens the hotel room door of my room. 🐥Hyung, u even wake up at ppl snoring. 🐨That's right. 🐹I had a hard time with jet lag in Vegas last time too.

Jiniya지니야_RunSeokjin

61,918 Aufrufe • vor 1 Monat

Your average screen time of 6 hours a day is stealing around 20 years of your life! 20 years! I actually sat down to calculate where all our years go, and it’s scary. Here’s the math, assuming we live until 80: - If you sleep around 7 hours each night, you sleep for 24 years in your lifetime. - ⁠If you spend 6 hours on your phone, you spend 20 years on your phone in your lifetime. - ⁠If you spend another 6 hours at work or at school on laptops, computers, iPads, etc., that’s 20 more years of your life spent behind screens. - ⁠If you spend 4 hours on cooking, cleaning, and other random chores and tasks, that’s 13 years of your life. - ⁠This leaves only one hour for hobbies and passions, which is only 3 years of your life. It’s not that we don’t have time. It’s that we’re losing track of where it’s going. Every scroll feels harmless. But those minutes turn into months, and those months into years and decades. Even reclaiming one hour a day can give you back three extra years over a lifetime to spend in a meaningful way. If you could win back even one lost hour a day, how would you spend it — with your phone, or with your life?

Your average screen time of 6 hours a day is stealing around 20 years of your life! 20 years! I actually sat down to calculate where all our years go, and it’s scary. Here’s the math, assuming we live until 80: - If you sleep around 7 hours each night, you sleep for 24 years in your lifetime. - ⁠If you spend 6 hours on your phone, you spend 20 years on your phone in your lifetime. - ⁠If you spend another 6 hours at work or at school on laptops, computers, iPads, etc., that’s 20 more years of your life spent behind screens. - ⁠If you spend 4 hours on cooking, cleaning, and other random chores and tasks, that’s 13 years of your life. - ⁠This leaves only one hour for hobbies and passions, which is only 3 years of your life. It’s not that we don’t have time. It’s that we’re losing track of where it’s going. Every scroll feels harmless. But those minutes turn into months, and those months into years and decades. Even reclaiming one hour a day can give you back three extra years over a lifetime to spend in a meaningful way. If you could win back even one lost hour a day, how would you spend it — with your phone, or with your life?

Revant Himatsingka “Food Pharmer”

30,535 Aufrufe • vor 9 Monaten

“You’re greatest ability is your availability.” Miller Kopp never missed a game in 5 years of college basketball. He broke the All Time B1G basketball record for most games played (99). You cannot prevent all injuries, however, there are certain things that you can control to help reduce the likelihood of injury. I watched Miller “control the controllables” that helped him stay on the court throughout his time at Indiana University. Here is his cheat code ⬇️ 🏀Sleep 💤 (A schedule that allowed at least 8 hours of deep sleep nightly) 🏀Hydration 💧 (128oz of high quality spring water daily - adding salt pre and post practice.) 🏀Nutrition 🥩 (A “primal “ diet consisting of lean meats, fruits, and vegetables. 1 gram of protein per pound of body weight. He ate like a caveman.) 🏀Strength Training 💪 (Lifted total body 2x to 3x per week in season.) 🏀Conditioning 👟 (Peak physical conditioning - tracking his workload, heart rate data, and speeds during workouts each day) 🏀Flexibility / Mobility 🧘‍♂️ (A night time stretch routine before bed in addition to his pre & post practice warmup and cool down) 🏀Recovery Modalities 🧊 (Ice tubs, hot tubs, compression, massage, etc) 🏀Quality supplements 🥛 (Used for sleep, muscle recovery, performance) 🏀Daily Routine ☀️(morning, pre-practice, post-practice, nighttime, daily walks, meditation, prayer, etc) 🙏 🏀Limit alcohol. 🍺 Drinking alcohol can dehydrate your muscles putting you at risk of soft tissue injuries during the season. Passion, self control, discipline, and dedication is what it takes. Miller had it! Any young hoopers looking to stay on the court and play at a high level can learn from the lifestyle that Miller Kopp chose throughout his college career. The rule of 22…. Your coach has 2 hours a day to train you. What you do the other 22 hours is up to you. How you eat, sleep, and live will dictate how effective those 2 hours of training really are.

“You’re greatest ability is your availability.” Miller Kopp never missed a game in 5 years of college basketball. He broke the All Time B1G basketball record for most games played (99). You cannot prevent all injuries, however, there are certain things that you can control to help reduce the likelihood of injury. I watched Miller “control the controllables” that helped him stay on the court throughout his time at Indiana University. Here is his cheat code ⬇️ 🏀Sleep 💤 (A schedule that allowed at least 8 hours of deep sleep nightly) 🏀Hydration 💧 (128oz of high quality spring water daily - adding salt pre and post practice.) 🏀Nutrition 🥩 (A “primal “ diet consisting of lean meats, fruits, and vegetables. 1 gram of protein per pound of body weight. He ate like a caveman.) 🏀Strength Training 💪 (Lifted total body 2x to 3x per week in season.) 🏀Conditioning 👟 (Peak physical conditioning - tracking his workload, heart rate data, and speeds during workouts each day) 🏀Flexibility / Mobility 🧘‍♂️ (A night time stretch routine before bed in addition to his pre & post practice warmup and cool down) 🏀Recovery Modalities 🧊 (Ice tubs, hot tubs, compression, massage, etc) 🏀Quality supplements 🥛 (Used for sleep, muscle recovery, performance) 🏀Daily Routine ☀️(morning, pre-practice, post-practice, nighttime, daily walks, meditation, prayer, etc) 🙏 🏀Limit alcohol. 🍺 Drinking alcohol can dehydrate your muscles putting you at risk of soft tissue injuries during the season. Passion, self control, discipline, and dedication is what it takes. Miller had it! Any young hoopers looking to stay on the court and play at a high level can learn from the lifestyle that Miller Kopp chose throughout his college career. The rule of 22…. Your coach has 2 hours a day to train you. What you do the other 22 hours is up to you. How you eat, sleep, and live will dictate how effective those 2 hours of training really are.

Coach Clif Marshall

110,532 Aufrufe • vor 3 Jahren

Your body runs a nightly deuterium depletion cycle during sleep. Most people are switching it off without knowing it. During sleep, your body shifts toward fat oxidation, activates peroxisomes, and produces deuterium-depleted metabolic water. Sleep is the one time your body is forced to fast. Dr. Laszlo Boros — Hungarian medical biochemist, retired professor at UCLA School of Medicine, author of 100+ peer-reviewed papers, and one of the world's leading deuterium researchers — puts it simply on the Sleep Is A Skill podcast: "When you sleep, you can do this simply because you don't walk through the freezer — unless you do sleepwalking. What you do is leave your body in a fasting state, where you don't eat for 6 or 8 hours, and you get into a metabolic state called burning fat or metabolic ketosis. After 2 or 3 hours, glucose and carbohydrates are limited — and then you have to burn fat to produce energy and heat during sleep." That's when the real work begins. REM activity and muscle movement burn through glucose and glycogen reserves. Once glucose availability falls, metabolism shifts toward fat oxidation. Breathing slows to 6-8 inhalations per minute — roughly half the daytime rate. Hemoglobin-delivered oxygen falls. The body increasingly relies on dissolved oxygen circulating in the blood — a small but sufficient supply that doesn't require active breathing to access. But something prepares the body for this transition before sleep even begins. Yawning. According to Boros, yawning is a biological preparation mechanism. A yawn is a held inhalation — it pressurizes the chest cavity, squeezing more dissolved oxygen into the blood like pressurizing a soda bottle. This dissolved oxygen is what peroxisomes need to burn fat. But peroxisomes only activate once glucose is gone. Yawning prepares the oxygen supply. Fat must be the available fuel. Boros: "Sleep starts with yawning." Peroxisomes are small organelles that can only burn fat. They cannot utilize carbohydrates. They cannot utilize amino acids. They use dissolved O₂ directly. They produce hydrogen peroxide (H₂O₂) from fat. This hydrogen peroxide is inherently low in deuterium because it comes from fat. Catalase — the fastest enzymatic reaction in biological systems — then converts that hydrogen peroxide into metabolic water while recycling oxygen in the process. The result is fresh deuterium-depleted metabolic water. Boros calls sleep a metabolic miracle. Every night your body activates pathways that burn fat, deplete deuterium, and preserve the integrity of the mitochondrial nanomotors — all without requiring food intake. But here is the twist: If you eat too close to bed — or wake up and eat during the night — glucose remains available for longer. The transition into fat oxidation is delayed. The peroxisomal cycle starts later. Every hour of delayed ketosis is an hour of missed nocturnal deuterium depletion. This is not theoretical. Boros works with military personnel and emergency crews in Europe and the United States on exactly this problem. Emergency workers return from a call, eat under stress, then try to sleep. Glucose reloads. The peroxisomal cycle never fully activates. Deuterium accumulates. Sleep quality degrades. This is one of the reasons emergency workers retire early. Their disrupted sleep and stress-eating patterns create chronic metabolic confusion — the body never gets the nightly deuterium cleanup it evolved to run. The opposite is also true. According to Boros, people following ketogenic diets often report needing one to two fewer hours of sleep while waking up more rested. Boros explains why: Less deuterium accumulates during the day. The nocturnal depletion cycle runs more efficiently during the night. The metabolic cleanup process finishes faster. The required sleep duration is shorter. This is one reason I stop eating at least 3 hours before bed. And it is one reason I treat sleep consistency as a non-negotiable. I am in bed before 10pm. Usually closer to 9:30pm. When I yawn 3 times in a row, I know it’s time.

Your body runs a nightly deuterium depletion cycle during sleep. Most people are switching it off without knowing it. During sleep, your body shifts toward fat oxidation, activates peroxisomes, and produces deuterium-depleted metabolic water. Sleep is the one time your body is forced to fast. Dr. Laszlo Boros — Hungarian medical biochemist, retired professor at UCLA School of Medicine, author of 100+ peer-reviewed papers, and one of the world's leading deuterium researchers — puts it simply on the Sleep Is A Skill podcast: "When you sleep, you can do this simply because you don't walk through the freezer — unless you do sleepwalking. What you do is leave your body in a fasting state, where you don't eat for 6 or 8 hours, and you get into a metabolic state called burning fat or metabolic ketosis. After 2 or 3 hours, glucose and carbohydrates are limited — and then you have to burn fat to produce energy and heat during sleep." That's when the real work begins. REM activity and muscle movement burn through glucose and glycogen reserves. Once glucose availability falls, metabolism shifts toward fat oxidation. Breathing slows to 6-8 inhalations per minute — roughly half the daytime rate. Hemoglobin-delivered oxygen falls. The body increasingly relies on dissolved oxygen circulating in the blood — a small but sufficient supply that doesn't require active breathing to access. But something prepares the body for this transition before sleep even begins. Yawning. According to Boros, yawning is a biological preparation mechanism. A yawn is a held inhalation — it pressurizes the chest cavity, squeezing more dissolved oxygen into the blood like pressurizing a soda bottle. This dissolved oxygen is what peroxisomes need to burn fat. But peroxisomes only activate once glucose is gone. Yawning prepares the oxygen supply. Fat must be the available fuel. Boros: "Sleep starts with yawning." Peroxisomes are small organelles that can only burn fat. They cannot utilize carbohydrates. They cannot utilize amino acids. They use dissolved O₂ directly. They produce hydrogen peroxide (H₂O₂) from fat. This hydrogen peroxide is inherently low in deuterium because it comes from fat. Catalase — the fastest enzymatic reaction in biological systems — then converts that hydrogen peroxide into metabolic water while recycling oxygen in the process. The result is fresh deuterium-depleted metabolic water. Boros calls sleep a metabolic miracle. Every night your body activates pathways that burn fat, deplete deuterium, and preserve the integrity of the mitochondrial nanomotors — all without requiring food intake. But here is the twist: If you eat too close to bed — or wake up and eat during the night — glucose remains available for longer. The transition into fat oxidation is delayed. The peroxisomal cycle starts later. Every hour of delayed ketosis is an hour of missed nocturnal deuterium depletion. This is not theoretical. Boros works with military personnel and emergency crews in Europe and the United States on exactly this problem. Emergency workers return from a call, eat under stress, then try to sleep. Glucose reloads. The peroxisomal cycle never fully activates. Deuterium accumulates. Sleep quality degrades. This is one of the reasons emergency workers retire early. Their disrupted sleep and stress-eating patterns create chronic metabolic confusion — the body never gets the nightly deuterium cleanup it evolved to run. The opposite is also true. According to Boros, people following ketogenic diets often report needing one to two fewer hours of sleep while waking up more rested. Boros explains why: Less deuterium accumulates during the day. The nocturnal depletion cycle runs more efficiently during the night. The metabolic cleanup process finishes faster. The required sleep duration is shorter. This is one reason I stop eating at least 3 hours before bed. And it is one reason I treat sleep consistency as a non-negotiable. I am in bed before 10pm. Usually closer to 9:30pm. When I yawn 3 times in a row, I know it’s time.

no.mind

27,461 Aufrufe • vor 1 Monat

John Carmack on the importance hard work: “For decades, I worked 60 hours a week” “I was never one of the programmers who would do all-nighters or work for 20 hours straight,” programming legend John Carmack begins when asked about his work routine. “My brain generally starts turning to mush after 12 hours or so. But hard work is really important, and for decades I would work 60 hours a week. I would work 10 hours a day, 6 days a week.” He continues: “I had a little thing in the back of my head where I was almost jealous of some of the programmers who would do these marathon sessions. Like Dave Taylor, one of the guys we had at id Software, would be one of those people who would fall asleep under his desk sometimes and all the classic hacker tropes about these things. Part of me was always a little bothered that wasn’t me. I wouldn’t program 20 hours straight because I’m falling apart and not being very effective after 12 hours . . . There are people who can work on 4 hours of sleep and continue to do good work, but there’s a lot of people who just fall apart. I always try to get 8 hours of sleep . . . you can work 100 hours a week and still get 8 hours of sleep if you prioritize things correctly. But I do believe in working hard.” John disagrees with the backlash against hard work and voices support for game developer’s comment that “40 hours a week is kind of a part-time job.” “If you’re doing what you think is important work that you’re passionate about, working more gets more done. It’s really not possible to argue with that if you’ve been around the people who work with that level of intensity.” He believes people who argue that you’re less productive if you work more than 40 hours a week are misinterpreting things: “Your marginal productivity for an hour after eight hours is less than one of your peak hours, but you’re not literally getting less done. There’s a point where you start breaking things and literally going backwards, but it’s not 8-12 hours.” John illustrates this point with a fictional example: “Imagine there’s an asteroid that’s going to crash into Earth and destroy all human life. Do you want Elon Musk and the people working at SpaceX building the interceptor that’s going to deflect the asteroid clocking out at 5pm because they’re going to do worse work if they work another couple hours? It seems absurd . . . It’s the truth: working longer gets more done.” Video source: Lex Fridman (Aug 2022)

John Carmack on the importance hard work: “For decades, I worked 60 hours a week” “I was never one of the programmers who would do all-nighters or work for 20 hours straight,” programming legend John Carmack begins when asked about his work routine. “My brain generally starts turning to mush after 12 hours or so. But hard work is really important, and for decades I would work 60 hours a week. I would work 10 hours a day, 6 days a week.” He continues: “I had a little thing in the back of my head where I was almost jealous of some of the programmers who would do these marathon sessions. Like Dave Taylor, one of the guys we had at id Software, would be one of those people who would fall asleep under his desk sometimes and all the classic hacker tropes about these things. Part of me was always a little bothered that wasn’t me. I wouldn’t program 20 hours straight because I’m falling apart and not being very effective after 12 hours . . . There are people who can work on 4 hours of sleep and continue to do good work, but there’s a lot of people who just fall apart. I always try to get 8 hours of sleep . . . you can work 100 hours a week and still get 8 hours of sleep if you prioritize things correctly. But I do believe in working hard.” John disagrees with the backlash against hard work and voices support for game developer’s comment that “40 hours a week is kind of a part-time job.” “If you’re doing what you think is important work that you’re passionate about, working more gets more done. It’s really not possible to argue with that if you’ve been around the people who work with that level of intensity.” He believes people who argue that you’re less productive if you work more than 40 hours a week are misinterpreting things: “Your marginal productivity for an hour after eight hours is less than one of your peak hours, but you’re not literally getting less done. There’s a point where you start breaking things and literally going backwards, but it’s not 8-12 hours.” John illustrates this point with a fictional example: “Imagine there’s an asteroid that’s going to crash into Earth and destroy all human life. Do you want Elon Musk and the people working at SpaceX building the interceptor that’s going to deflect the asteroid clocking out at 5pm because they’re going to do worse work if they work another couple hours? It seems absurd . . . It’s the truth: working longer gets more done.” Video source: Lex Fridman (Aug 2022)

Startup Archive

240,163 Aufrufe • vor 7 Monaten

Andrew Huberman just got very candid about peptides on Gwyneth Paltrow’s goop podcast: He’s experimented with several, including BPC-157 for tissue repair, Pinelan (which gave him an insane 3 hours of REM sleep per night), and explained Melanotan — the one that tans skin internally, boosts energy, libido, and dopamine dramatically. Huberman’s own update on X: He’s since stopped Sermorelin after it spiked his PSA (which returned to normal), noting it increased deep sleep at the expense of REM. He’s personally not a fan anymore and advises people to track their numbers. These peptides are surging in popularity in fitness, biohacking, and Hollywood, but they remain in a gray zone with limited long-term human data. I appreciate how transparent Huberman is — sharing both what worked for him and what didn’t. The potential benefits sound compelling, but the caution around sourcing and side effects is smart. Have you tried any peptides, or are you staying away from them?

Andrew Huberman just got very candid about peptides on Gwyneth Paltrow’s goop podcast: He’s experimented with several, including BPC-157 for tissue repair, Pinelan (which gave him an insane 3 hours of REM sleep per night), and explained Melanotan — the one that tans skin internally, boosts energy, libido, and dopamine dramatically. Huberman’s own update on X: He’s since stopped Sermorelin after it spiked his PSA (which returned to normal), noting it increased deep sleep at the expense of REM. He’s personally not a fan anymore and advises people to track their numbers. These peptides are surging in popularity in fitness, biohacking, and Hollywood, but they remain in a gray zone with limited long-term human data. I appreciate how transparent Huberman is — sharing both what worked for him and what didn’t. The potential benefits sound compelling, but the caution around sourcing and side effects is smart. Have you tried any peptides, or are you staying away from them?

Camus

320,154 Aufrufe • vor 2 Monaten

I think another thing that LITERALLY NO ONE talks about. Is sleep deprivation. Most men have never ACTUALLY been tired. It’s a completely different beast. You start making the dumbest and simplest mistakes. If you do not have quality muscle memory, and you are actually running on E, you are going to be struggling more than you ever thought possible. Some of the best, and worst training i have ever done was sitting in one place for days at a time and just watch the same thing. Rotating out watching every couple of hours. Everyone thinks rucking is hard? No. Stay in one fucking place and stay awake and vigilant for days, or weeks. You want somewhere ANYONE can start training? Go dig a hole and sit in it, improve and camouflage your position at night, watch a road and take notes on everything and anything that moves. Boom, entry level training and you will learn a lot. Fast.

I think another thing that LITERALLY NO ONE talks about. Is sleep deprivation. Most men have never ACTUALLY been tired. It’s a completely different beast. You start making the dumbest and simplest mistakes. If you do not have quality muscle memory, and you are actually running on E, you are going to be struggling more than you ever thought possible. Some of the best, and worst training i have ever done was sitting in one place for days at a time and just watch the same thing. Rotating out watching every couple of hours. Everyone thinks rucking is hard? No. Stay in one fucking place and stay awake and vigilant for days, or weeks. You want somewhere ANYONE can start training? Go dig a hole and sit in it, improve and camouflage your position at night, watch a road and take notes on everything and anything that moves. Boom, entry level training and you will learn a lot. Fast.

PNWGUERRILLA

271,445 Aufrufe • vor 4 Monaten

jihoon’s sleep paralysis is so bad that he went in and out of it more than 10 times during his massage today :( he couldnt even sleep and get some rest even if he had the time to :( i feel so bad :( 🐶 right after I got back to Korea, I went to get a massage. while I was getting the massage, I ended up getting sleep paralysis. 🐶 u know how it is, right? when you get sleep paralysis, you wake up - fall asleep - get sleep paralysis - wake up - fall asleep - boom sleep paralysis. over and over. u know you’re trapped in that cycle, but you can’t escape it because you’re so tired that you keep falling back asleep 🐶 im like “ah im probably gonna get sleep paralysis again” but at the same time you think, “maybe this round will be different” 🐶 but no, I got sleep paralysis so many times. I seriously got stuck in an endless loop. I was trying so hard to snap out of it, like moving around and struggling, and then when I finally woke up, the massage therapist was like 👩🏻 oh? are you okay? is this position uncomfortable for you? 🐶 so I pretended it was that and went “ah yeah im okimokimok” 🐶 then I fell asleep again, and it happened again. I’d move around, wake up, and they’d ask me if im okay. i say yes. this happened like three or four times. 🐶 then later they put something warm on me. but when they did, I suddenly got kind of scared because I was already in that weird state, so I asked, “how long does this stay on for?” and they said about 7 minutes. by then I’d already had sleep paralysis like four times in a row. every time it happened, i’d wake up - sleep paralysis - wake up - sleep paralysis just over and over. 🐶 anyway, after it was all done 👩🏻 does your body feel okay now? 🐶 oh yeah yeah my body feels great. yes yes I think I feel really good 🐶 my manager said he could give me a ride, but since the other hyungs had just gotten back to Korea too, I was like, “no everyone go home and rest. its Sunday anyway, I’ll go by myself.” 🐶 so I was dragging myself home thinking, “should I just lie down and sleep right here on the street?” but it was so hot today, and the back of my neck was burning from the heat. I pulled myself together and got home. 🐶 honestly, I was planning to sleep. I thought I’d sleep for like three hours after getting home, but I just couldn’t fall asleep. And seriously, this is torture. the suffering of insomnia is real. people who can actually sleep when they want to sleep are seriously amazing. 🐶 I really tried today. I turned on the styler, lay there with my eyes closed for like forty minutes, but in the end I couldn’t sleep. so I was like, “okay if it’s gonna be like this, i’ll just start a livestream! okay”

jihoon’s sleep paralysis is so bad that he went in and out of it more than 10 times during his massage today :( he couldnt even sleep and get some rest even if he had the time to :( i feel so bad :( 🐶 right after I got back to Korea, I went to get a massage. while I was getting the massage, I ended up getting sleep paralysis. 🐶 u know how it is, right? when you get sleep paralysis, you wake up - fall asleep - get sleep paralysis - wake up - fall asleep - boom sleep paralysis. over and over. u know you’re trapped in that cycle, but you can’t escape it because you’re so tired that you keep falling back asleep 🐶 im like “ah im probably gonna get sleep paralysis again” but at the same time you think, “maybe this round will be different” 🐶 but no, I got sleep paralysis so many times. I seriously got stuck in an endless loop. I was trying so hard to snap out of it, like moving around and struggling, and then when I finally woke up, the massage therapist was like 👩🏻 oh? are you okay? is this position uncomfortable for you? 🐶 so I pretended it was that and went “ah yeah im okimokimok” 🐶 then I fell asleep again, and it happened again. I’d move around, wake up, and they’d ask me if im okay. i say yes. this happened like three or four times. 🐶 then later they put something warm on me. but when they did, I suddenly got kind of scared because I was already in that weird state, so I asked, “how long does this stay on for?” and they said about 7 minutes. by then I’d already had sleep paralysis like four times in a row. every time it happened, i’d wake up - sleep paralysis - wake up - sleep paralysis just over and over. 🐶 anyway, after it was all done 👩🏻 does your body feel okay now? 🐶 oh yeah yeah my body feels great. yes yes I think I feel really good 🐶 my manager said he could give me a ride, but since the other hyungs had just gotten back to Korea too, I was like, “no everyone go home and rest. its Sunday anyway, I’ll go by myself.” 🐶 so I was dragging myself home thinking, “should I just lie down and sleep right here on the street?” but it was so hot today, and the back of my neck was burning from the heat. I pulled myself together and got home. 🐶 honestly, I was planning to sleep. I thought I’d sleep for like three hours after getting home, but I just couldn’t fall asleep. And seriously, this is torture. the suffering of insomnia is real. people who can actually sleep when they want to sleep are seriously amazing. 🐶 I really tried today. I turned on the styler, lay there with my eyes closed for like forty minutes, but in the end I couldn’t sleep. so I was like, “okay if it’s gonna be like this, i’ll just start a livestream! okay”

shan

58,511 Aufrufe • vor 2 Monaten

A lot of people DM me and ask, “How do you do it? How do you care for your mom and still have a career?” The answer is God. Because anything else is beyond me. This is a real life moment from last night. Around 1 AM, my mom started screaming. And this has been happening for the last month, almost 24 hours a day. I don’t know the last time I’ve had more than three hours of sleep without being awakened by her screams or cries. I wait until she goes to sleep to do my tapes, then try to move fast before she wakes up and starts screaming again. I sleep with earplugs now, but only one, because I have to be able to tell the difference between an involuntary scream and a pain scream. My brain is never off. Yes, it’s hard to be creative. But it’s still possible. This is dementia. And this is what it looks like trying to be a working actor and a caregiver at the same time. If you’re in this too, I see you. You are not alone. ❤️ Ps. Get creative with your hair too because I literally had no time to do my hair for this and tape it before momma started screaming… 🫠 Thank you @maneassisthair for coming over after a full day of work and helping me tape multiple auditions and trying to soothe my mom at the same time. #MyTribe🫂 #Caregiving #Dementia #Alzheimers #MultipleSclerosis

A lot of people DM me and ask, “How do you do it? How do you care for your mom and still have a career?” The answer is God. Because anything else is beyond me. This is a real life moment from last night. Around 1 AM, my mom started screaming. And this has been happening for the last month, almost 24 hours a day. I don’t know the last time I’ve had more than three hours of sleep without being awakened by her screams or cries. I wait until she goes to sleep to do my tapes, then try to move fast before she wakes up and starts screaming again. I sleep with earplugs now, but only one, because I have to be able to tell the difference between an involuntary scream and a pain scream. My brain is never off. Yes, it’s hard to be creative. But it’s still possible. This is dementia. And this is what it looks like trying to be a working actor and a caregiver at the same time. If you’re in this too, I see you. You are not alone. ❤️ Ps. Get creative with your hair too because I literally had no time to do my hair for this and tape it before momma started screaming… 🫠 Thank you @maneassisthair for coming over after a full day of work and helping me tape multiple auditions and trying to soothe my mom at the same time. #MyTribe🫂 #Caregiving #Dementia #Alzheimers #MultipleSclerosis

Brandee

17,235 Aufrufe • vor 3 Monaten

MATTE TINT WITH TAYTAWAN #barenblissxTay #TayNew #เตนิว 🫍 I don't know what I do during sleep but I believe New who has been sleeping with me all my life— I mean, over 10 years we know each other, we never had such a problem. 🫍 Our only problem which be both do is, snoring. The problem when I sleep with New is, he sleeps fast. New is someone who sleeps really fast, he can sleep in less than 20 minutes. So whenever we sleep together, I always go to the bed first because I need 8 hours sleep, and I still can't sleep at all. While at the same time, New will be on his phone playing it all the time, and the moment he wanna sleep, he can just fall asleep easily in few seconds. So, whenever we went through a tiring trip, he'll snores. I'll tell him in the next day but he won't believe it. Since I always sleep the last almost every night, so the next day I recorded him and he was bitter. Until one day, he was maybe waking up to pee, and he taking revenge by recording me snoring too. Well, cause I was tired, we won't know whether we'll be snoring or not, right? So we just close this case and never talk about this anymore ever since. But we're already get used with each other sleeping habit, no problem at all. 🎤 Because you've been sleeping with each other the whole life, right? 🫍 No, no. Over 10 years.

MATTE TINT WITH TAYTAWAN #barenblissxTay #TayNew #เตนิว 🫍 I don't know what I do during sleep but I believe New who has been sleeping with me all my life— I mean, over 10 years we know each other, we never had such a problem. 🫍 Our only problem which be both do is, snoring. The problem when I sleep with New is, he sleeps fast. New is someone who sleeps really fast, he can sleep in less than 20 minutes. So whenever we sleep together, I always go to the bed first because I need 8 hours sleep, and I still can't sleep at all. While at the same time, New will be on his phone playing it all the time, and the moment he wanna sleep, he can just fall asleep easily in few seconds. So, whenever we went through a tiring trip, he'll snores. I'll tell him in the next day but he won't believe it. Since I always sleep the last almost every night, so the next day I recorded him and he was bitter. Until one day, he was maybe waking up to pee, and he taking revenge by recording me snoring too. Well, cause I was tired, we won't know whether we'll be snoring or not, right? So we just close this case and never talk about this anymore ever since. But we're already get used with each other sleeping habit, no problem at all. 🎤 Because you've been sleeping with each other the whole life, right? 🫍 No, no. Over 10 years.

deeコ

27,943 Aufrufe • vor 20 Tagen

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.

TheLiverDoc™

475,648 Aufrufe • vor 2 Jahren

Nam Yejun recently became able to control his dreams... Apparently before he could only control things after partially waking up first like moving just one finger to break out of sleep paralysis or something like that, but now even without waking up, he can consciously control his actions inside the dream itself 😨 💙: Rather than calling it a scary experience… there’s actually something I realized recently. You know sleep paralysis, right? I became able to completely control it 💙: I never used to have that kind of ability. But now I can control the situation inside the sleep paralysis 🩷: How? Like a lucid dream? 💙: Not like that, I can move however I want inside the sleep paralysis… it’s not a dream 💙: Even while still unable to wake up, I can do things however I want in that state now. Before, I had to stay still and force myself to move even just one finger for it to break. But now even if I don’t physically move, if there’s something I wanna move toward or something I see, I can kind of pass by it or move around like that, I can do that now 💙: There are sounds too and sometimes I see scary things, so every time I got sleep paralysis it used to be really miserable for me. I’d keep waking up in the middle of the night and naps were even worse 💙: I got sleep paralysis a lot during naps so constantly waking up was exhausting. But now when I get sleep paralysis, I’m relatively freer inside it, so it doesn’t stress me out anymore 🖤: How did you suddenly become free like that? What triggered it? 💙: I gave up on trying to wake myself up. I just thought, ‘Eventually I’ll fall back asleep again anyway’ But instead, it kind of turned into me gaining control over it 🖤: What does it feel like? Like floating or something? You know how there’s a certain sensation? 💙: It’s kind of like… you know when you’re filming something and there’s a camera zooming in? Like your point of view suddenly zooms forward like this 🖤: Like in Sudden Attack? 💙: Exactly, it’s exactly like that

Nam Yejun recently became able to control his dreams... Apparently before he could only control things after partially waking up first like moving just one finger to break out of sleep paralysis or something like that, but now even without waking up, he can consciously control his actions inside the dream itself 😨 💙: Rather than calling it a scary experience… there’s actually something I realized recently. You know sleep paralysis, right? I became able to completely control it 💙: I never used to have that kind of ability. But now I can control the situation inside the sleep paralysis 🩷: How? Like a lucid dream? 💙: Not like that, I can move however I want inside the sleep paralysis… it’s not a dream 💙: Even while still unable to wake up, I can do things however I want in that state now. Before, I had to stay still and force myself to move even just one finger for it to break. But now even if I don’t physically move, if there’s something I wanna move toward or something I see, I can kind of pass by it or move around like that, I can do that now 💙: There are sounds too and sometimes I see scary things, so every time I got sleep paralysis it used to be really miserable for me. I’d keep waking up in the middle of the night and naps were even worse 💙: I got sleep paralysis a lot during naps so constantly waking up was exhausting. But now when I get sleep paralysis, I’m relatively freer inside it, so it doesn’t stress me out anymore 🖤: How did you suddenly become free like that? What triggered it? 💙: I gave up on trying to wake myself up. I just thought, ‘Eventually I’ll fall back asleep again anyway’ But instead, it kind of turned into me gaining control over it 🖤: What does it feel like? Like floating or something? You know how there’s a certain sensation? 💙: It’s kind of like… you know when you’re filming something and there’s a camera zooming in? Like your point of view suddenly zooms forward like this 🖤: Like in Sudden Attack? 💙: Exactly, it’s exactly like that

nanas

34,947 Aufrufe • vor 2 Monaten

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype

Dr. Rhonda Patrick

192,656 Aufrufe • vor 9 Monaten

[ENG SUB] JimmySea’s second appearance on Flex Talk #Flex1045xJimmySeaFancon #jimmyyjp #sea_tawinan #JimmySea • FanCon preparation/ideas/process • Songs JimmySea chose for each other • ThapIn-style questions answered as JimmySea • One thing they love about one another • mini Deep Talk I’ve always adored their Flex Talk episodes and really wanted to complete this one before FanCon, since it’s part of the promo tour. But work has been hectic and I got so busy. Now that I finally had a few days off, I sprinted through the subs just in time. 2 whole days and 1 night of barely sleeping or eating… I’m about to pass out. Time for beauty sleep before FanCon. Jokes on me for thinking I’d finish this 10 hours ago. 🥴 Sorry guys if you were waiting!! Anyway, you still have a bit of time before the concert so enjoy! 😉

[ENG SUB] JimmySea’s second appearance on Flex Talk #Flex1045xJimmySeaFancon #jimmyyjp #sea_tawinan #JimmySea • FanCon preparation/ideas/process • Songs JimmySea chose for each other • ThapIn-style questions answered as JimmySea • One thing they love about one another • mini Deep Talk I’ve always adored their Flex Talk episodes and really wanted to complete this one before FanCon, since it’s part of the promo tour. But work has been hectic and I got so busy. Now that I finally had a few days off, I sprinted through the subs just in time. 2 whole days and 1 night of barely sleeping or eating… I’m about to pass out. Time for beauty sleep before FanCon. Jokes on me for thinking I’d finish this 10 hours ago. 🥴 Sorry guys if you were waiting!! Anyway, you still have a bit of time before the concert so enjoy! 😉

Mhokstache ✨

43,844 Aufrufe • vor 8 Monaten

Two-thirds of babies under 2 are on screens every single day — some up to 8 hours. A new study highlighted on Fox News is pretty sobering. Family therapist Darby Fox explained that all those pings, colors, and fast-moving images basically act like a dopamine pump for tiny developing brains. It rewires how they process the world, but it’s not interactive, not language-based, and not 3D like real human development. The result? Higher risks of poor sleep, delayed speech, weaker problem-solving, and communication issues. This one hits hard. It’s so easy to use screens for a moment of peace, but we might be trading short-term quiet for long-term developmental costs during a critical window of brain growth. The first two years shape so much of how a child’s brain develops. What we expose them to (or don’t) now can have ripple effects for years. What’s your take on screen time for toddlers? Where do you draw the line?

Two-thirds of babies under 2 are on screens every single day — some up to 8 hours. A new study highlighted on Fox News is pretty sobering. Family therapist Darby Fox explained that all those pings, colors, and fast-moving images basically act like a dopamine pump for tiny developing brains. It rewires how they process the world, but it’s not interactive, not language-based, and not 3D like real human development. The result? Higher risks of poor sleep, delayed speech, weaker problem-solving, and communication issues. This one hits hard. It’s so easy to use screens for a moment of peace, but we might be trading short-term quiet for long-term developmental costs during a critical window of brain growth. The first two years shape so much of how a child’s brain develops. What we expose them to (or don’t) now can have ripple effects for years. What’s your take on screen time for toddlers? Where do you draw the line?

Camus

84,242 Aufrufe • vor 2 Monaten

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.

Metabolic Uncle

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