Not sleeping much? Check these studies out
Good morning guys, I'm back. Hope your head's back in your shoulders after being exploded by Krishnamurti yesterday on our voice note. Just want you to start thinking a bit different. I'm not saying it's the right thing, just want to start expanding the mind, different viewpoints by listening, being attentive and seeing what's he saying here, is it true? Am I different from my ego?
Speaker 1:Is it me and my ego and is there then the mercy consciousness I'm trying to fix all the time, I'm always fearful, I want to be non fear, I want to do this, I want to do that, I'm always fighting to achieve something as this two separate things or am I the mercy consciousness? And if I stop fighting it, does it cease to dissolve and I can see clearly in front of me and make very intelligent from decisions and as opposed to letting the past always rule my thinking? I don't know guys let me know. Anyway, kickstart session yesterday talking about you know, sleep come up, non sleep actually, sleeping not knowing enough so I'm going share some studies now but even though we know these things we should sleep enough, why do we still not do well sleep? Getting enough sleep is one of the things you can do that catapults your day to day performance, it's one of those easy wins.
Speaker 1:So what happens when we don't sleep enough? Well 2020 analysis found that adults who slept fewer than seven hours per night had a forty one percent increased risk of developing obesity. Sleep deprivation may make you crave foods higher in sugar and fat due to the higher calorie content and increase your daily calorie intake by on average three eighty five calories. Your deficit every day is gone and if you're not in the deficit this is an extra pound of fat every ten days. Okay, if you sleep enough you'll improve your concentration and productivity.
Speaker 1:We know this but look so the study says 2020 study found that overworked doctors with moderate high and very high sleep related impairment were fifty four percent, ninety six percent and ninety seven percent more likely to report clinically significant medical errors. A night of good sleep has been shown to improve problem solving skills and enhance memory performance in adults. Give doctors that extra sleep guys. Good night's sleep has been it's going to improve you if you're feeling a bit in the rut, just have a real good long sleep, see if it makes you feel better but you might wake up mid sleep cycle. I'm saying is have a good amount of sleep, wake up at the end of the cycle, you're gonna feel refreshed.
Speaker 1:I know it's easier said and done but this is of vital importance. Okay, if you sleep enough it's gonna strengthen your heart. Your heart, not your heart. A 2019 analysis of 19 studies found that sleeping fewer than seven hours per day resulted in a thirteen percent increased risk of death from heart disease. In contrast excessive sleeping in adults more than nine hours was also shown to increase the risk of heart disease.
Speaker 1:Oh we can't get it right guys. If he's a god what's he doing playing games with us? Now you're gonna sleep at the night, what are you doing? He's putting us torture, but seven to nine hours. So eight hours in.
Speaker 1:Classic. Is that where the eight hours came from? Probably not, but eight hours will do, guys. A twenty fifteen study found that people who slept fewer than five hours per night had a sixty one percent higher risk of developing high blood pressure from those who slept seven hours. Another 2017 analysis found that compared with seven hours of sleep, each one hour decrease in sleep was associated with a six percent increase risk of all cause mortality, death and heart disease.
Speaker 1:Short sleep is associated with greater risk of developing type two diabetes and insulin resistance when your body cannot use the hormone insulin properly. A 2016 analysis of 36 studies in over 1,000,000 participants found that very short sleep of fewer than five hours and short sleep of fewer than six hours increased the risk of type two diabetes by forty eight percent and eighteen percent. Big dropout from five to six. Good sleep supports your immune system. 2015 study participants who slept fewer than five hours per night were 4.5 times more likely to develop a cold and those who slept more than seven hours.
Speaker 1:And those who slept five to six hours were four point two four times more likely. So yeah, the study suggests that proper sleep may improve your body's antibody response to influenza and vaccine efficiency for COVID-nineteen vaccines. Oh God guys, we have to sleep man. Go to sleep now. If you've woken up early to listen to this voice and I'll get back to bed man.
Speaker 1:More sleep will avoid, help you avoid accidents. The Centers of Disease Control and Prevention reports that one in twenty five people have fallen asleep at the wheel while driving. Those who sat for within six hours are most likely to fall asleep whilst driving of course. And being severely sleep deprived is comparable to having consumed excess alcohol. Yeah, do you know one story for you once I used to work with I used to live in Cardiff and work in Bristol for the gaming company HomeAzure Direct and I used to drive out and obviously I had to get really tired.
Speaker 1:The way home once I was driving and it was a sunny day and I remember really my eyes are so heavy, so dangerous, falling asleep at the wheel a bit and I remember going in and out of the lanes and I was trying to get to the next thing to pull out to pull in, the next one was my one to go into my flat. So anyway, I managed to pull in and then the police turn up right behind me and they're like, yeah, get out of the car. And they were like, yeah, we have had reports. You've been all over the road. I'm gonna take breathalyze you.
Speaker 1:I was like, boys, I'm just not good, just wanna go to sleep. So he didn't believe me for a bit. Then he was like, was like, you wanna waste money on I just come from work, not good. And he let me off and I thought to myself, I can't let it get that bad. Like, that's bad.
Speaker 1:Obviously, I was I only was weaving for for a bit like, but, you know, being sleep deprived, you literally are like a zombie. You're just not aware at all. It's probably worse than being drunk in a sense for me. Like, I don't know. Obviously, you're against steam and the other side's bad.
Speaker 1:But that state I was in there, like, you just wanna fall asleep, just fall anywhere. So if, if you are being awake for more than eighteen hours the CDC reports that it's comparable to having blood alcohol content of not one or 5%, and after twenty four hours increases to 1% which is over the legal limit. That's mad isn't it? So guys think about sleeping now come on we gotta be serious about this. Accidents in cars are way up, way up.
Speaker 1:A 2018 study found that people who slept six, five, four fewer than four hours had a risk of causing car accidents that was 1.3, 1.9, 2.915 times higher. 15 times higher if you don't if you get a little bit of four hours sleep. Wow. So that study suggests that your risk of a car accident increases significantly with each hour of sleep loss. I'm telling you guys I've experienced it once and I will never go back to that position again.
Speaker 1:Make sure you never drive tired or pull over frequently. It's very, very dangerous and that stage tells you 15 times more high of a crash. So it's also saving your life, saving other people's lives. Please sleep everyone. But here's the question, even when you know this knowledge, though you know it, we know how good sleep is for us.
Speaker 1:Why do we not do it? I want you to think about that for a second. I don't have the answers to this by the way, I don't know why. You know they look at one of my fathers, he told my father heart disease and you know all his stuff I looked into the research. Ninety percent of people with heart disease right, they're told you got heart disease, you got heart failure, they need to change up the diet right.
Speaker 1:Ninety percent of them don't improve their diet to lose weight, nine zero. Even when they're told, mate you're literally dying, you need to sort something out, your heart needs your prayer, you need to lose weight, you need to eat a healthy lifestyle' ninety percent don't do it. Why is this the case? Right? Even when you're told by consultant the top heart surgeon in the country could tell you it, they're still not acting on this information.
Speaker 1:Okay, but if we think about it, we become who we are from the time spent with our friends, our peers. Reading Robert Sapolsky book and behave, kids don't pick up their accents from the parents, pick their accents up from their friends. Kids don't pick up how social work in the world from their parents, they pick them up from their friends. Kids don't learn through adelternaum, they learn through mainly their friends, peer to peer, the peers. Right, so this kind of group thing we're always been used to, this is a way we get our behaviour from, this is a way get our social kind of skills from, this is how we get our learning from, development, all this stuff yeah.
Speaker 1:So when we tell someone to do something from an expert point of view, you've to do this, you've got to do that, When we get to adults we're on our own. We don't have the peer to peer thing going on anymore. So we're on our own and we just feel a bit lost, we're getting told to do something, it just doesn't happen. So these heart disease patients going home to a family support network, it's not kind of in you with them like it was when you're in school with your mates going for the same classes and the same exams and the same struggles and the same football games, same rugby games, you know. It's a kind of look at, we're very social animals, social creatures aren't we.
Speaker 1:So we learn through doing with people in the same path as us and I think that's where this community thing comes in and this studies on peer to peer learning is far more effective than top down approaches. So a peer to peer community where for example Turtle, the reason Turtle hasn't been able to be as successful as it is with people's results over many years is the fact that there's of course people lead in zoom sessions and we've got experts in, but it's not a one way traffic trial. It's the information is coming in and then it's discussion. There's groups are split off, there's the accountability every day, there's talking about it from their perspectives mainly women. So there's a female's perspective, a lot of female chat, relatability, all this stuff happening from the information and the learning actually happens within those chats and those discussions and those experiences shared as opposed to the top down information.
Speaker 1:So when it comes to the sleep stuff, how do we get people to sleep more? Well if we think about sleep we're not going to learn much, not if you're learning about macros learning about training. But if your partner which people say in Zoom is going to bed later than you, that's big, that's not going to work. If you need to be in this together like a unit and to sleep and it's got to be got a business routine, it's got to be something you can do. I think as Michelle saying my partner goes to bed like one a.
Speaker 1:M. And she goes earlier and it kind of works sometimes but I think when it comes to sleep, especially people who sleep in the same beds as their partners, which I question is the ultimate way guys, let me just put us out there. You can cut you in bed, okay, have cuddles you can say in England, you can have that until you get sleepy. If you've got the ability to have different rooms to sleep in why not? Do you both have good night's sleep?
Speaker 1:Listen to me, I know, listen, no, I know you're thinking you get angry, no, listen. Good night's sleep, you wake up in the morning, you're excited to see him, they haven't kicked you in the back saying you kept him up awake at night, know saying, he was snoring and you've been smelling, farting, that's not happened and you come in with a cup of coffee, it's lovely, oh my god so nice to see a cup of coffee, start our day fresh, no argument, love it. Is this sleep thing deeper, see people aren't sleeping okay, can they sleep? What's the house doing? What's the partner doing?
Speaker 1:Is it all conflict or can we go think back at how learn and do stuff, do things together. So it's a little group, that's when we best learn aren't we, that's when our behaviours form. Even from school throughout university, we do it with people, do the same thing, the same challenges. So we start having a sleeping thing together might work, whatever you need to do but if there's all these different ways just not even addressed, I don't know. So behaviour is a complicated thing.
Speaker 1:I'm going to share my highlight notes from Behavior by Robert Spolty Seward, it's a big book about behavior and stuff. And I think this is exactly where we need to be spending a lot of our time now as well. Like you know, this comes into everything. I might eat that burger because my hormones have changed in the last ten minutes? Or is it made me more likely to eat something but I still don't have to eat it?
Speaker 1:Is that what we're saying? Am I eating that because of the culture of our upbringing? Am I less developed in terms of rational thinking because of the stress of my childhood? The answer is yes. Being poor in society, yeah, being at the bottom of society is the most stressful thing that can happen.
Speaker 1:Being at bottom of hierarchy is like a sledgehammer of stress very, very, very, very bad. That stress causes the brain not to function as it should or develop as it should. So do we have to look at our own upbringing here and see how if we were really stressed as our frontal cortex working like it should, I don't know. Are we rational thinkers or are we more impulsive? Can we if you are more impulsive, can you work to be more rational and delay judgment than acting?
Speaker 1:These are questions we need to start thinking about. Why is it that someone tells us if you don't change this is gonna happen you still don't change? Yeah. Why is it that we keep doing all your dieting when it doesn't work? I'll do another crash diet.
Speaker 1:Yeah, helped me last time. Did I? You're back again another crash diet. You lost so much pounds? Yeah, lost 50 pounds.
Speaker 1:Yeah, put it back on on do Yeah, right. And you've done that five times. Yeah. Is that work? Is that success?
Speaker 1:Clearly not. That's what happens when we're stressed as well. When we're stressed we do the same thing over and over and over like we're trying to get into a lock, we get stressed we can't get in and we keep trying to open it with more force, doing the same thing over and over and over, it doesn't work. Stress calls you to do the same thing without thinking rationally. And what happens when we don't sleep enough with stress?
Speaker 1:Oh my god. This is a vicious circle. We could find all these like turbulent vicious circles but I just want to say this voice number sleep that's all I want you guys to do today. And a good night's sleep starts with the evening routine right. So you know no phones in the bedroom like just it's just easy stuff, easy easy stuff.
Speaker 1:If you walk in a room with a phone there should be someone that can just like electrify you or something. Get out mate, take the phone out. What are you doing taking that in? It's causing you to sleep one hour less a night. So what that's doing for you?
Speaker 1:Putting you more risk a car crash. Can I put that phone away? TV in the room, what's it on there for? TV's in living room mate, that's where he watch TV. He watch TV in the bedroom, you sleep in the bedroom.
Speaker 1:And you know Dean Leek, we know what Dean Leek does in the bedroom. Someone tell him I'm gonna see his name again in the podcast, he'll have to listen. Don't tell him a time or he'll have to listen to it all to the end. And this is habits and that's why we're doing BJ Fogg's Tiny Habits for the first book in the challenge because like, you know, we do specific habits and specific environments to eat. So if we can make our environment an easier place where we only read in the reading corner, we only cook in the kitchen and eat there on the table, we only watch TV in the living room, we only sleep in the bedroom.
Speaker 1:These are clear ways to make life easier of course. But have a think about what I'm saying guys, sleep Sleep well, make sure you're sleeping out well. I don't know if anyone can give some advice on how they've improved their sleep and I can share it in a voice note in the future, but it would be useful. The days are gonna get lighter slowly so hopefully that's gonna help us. But I hope this voice note is helpful.
Speaker 1:I hope you're gonna take us seriously to sleep properly for seven hours. Okay? And if your partner's keeping you awake, kick him out. Listen. Get him out.
Speaker 1:Get out. Get out. Go on the couch, mate. Need to sleep. Okay.
Speaker 1:Kick him. But guys, take it seriously, please. This is a serious topic. Hope those studies were helpful. I'm back tomorrow with another voice note, of course.
Speaker 1:No more Krishna worthy. Don't you worry. Your head won't explode.
