Hearted Youtube comments on Johnny Harris (@johnnyharris) channel.
-
8200
-
8100
-
8000
-
7900
-
7800
-
7700
-
7300
-
7300
-
7300
-
7100
-
7000
-
7000
-
6900
-
6900
-
6900
-
6900
-
6800
-
6500
-
6300
-
6300
-
6200
-
6200
-
6100
-
6100
-
6000
-
6000
-
5900
-
5900
-
5800
-
5700
-
5700
-
5700
-
5700
-
5600
-
5500
-
5500
-
5500
-
5400
-
5400
-
5300
-
5200
-
5200
-
5200
-
5100
-
5100
-
5100
-
5100
-
4800
-
4800
-
I'm a clinical psychologist researching sleep and I want to make a some comments/corrections on what you've said in the video:
- You have mixed up tiredness/fatigue and sleepiness. Those are two different feelings and processes, although in everyday language we use tiredness/fatigue for both feelings, so it's hard for us to know the difference, because we use the same word wrongly for two different feelings. Sleepiness (yawning, drowsing) is caused by a quantitative lack of sleep, so if you sleep, that feeling will go away. Tiredness/fatigue is a lack of energy that has A LOT of causes (diseases, poor mental health, overstimulation, stress, worry, ...). When you're tired, you need to rest. If you rest, the tiredness will go away.
- The study on glutamate literally says this: "research is needed to explore the recovery of glutamate levels at rest or during sleep." In other words, if we know whether rest or sleep decreases the glutamate, we will know which feeling it causes (tiredness or sleepiness). But the study also says this: "it has been shown that glutamate concentrations decrease during sleep, in relation to EEG slow-wave activity. Glutamate could therefore belong to the potentially toxic substances that are eliminated during sleep" so it seems that too much glutamate creates sleepiness. In that case, there is but one solution: you need to sleep.
- Biphasic sleep isn't the same thing as napping in the afternoon. Before everyone had clocks, people would go to bed when the sun went down and they would rise when the sun rose, because the main source of information for your brain on whether or not you should sleep is the presence of sunlight. So depending on where you live in the world and how much daylight you have there, you would have a different sleep pattern. If you live somewhere where in the winter, the sun goes down early and rises late, you would do the same thing. Except, it would be darker for much longer than the amount of sleep that you need, so you would wake up in the middle of the night, do stuff, go back to sleep and then wake when the sun rose. Since most people in the past were farmers and hunter-gatherers, in the winter during the day, there wasn't much to do anyway and si they didn't need a lot of wake time with sunlight. If however, you lived somewhere where the sun went down very late and rose very early, it wouldn't be dark long enough for you to have all of your hours of sleep, so you would need to do a nap in order to have all the sleep you need. That nap is usually taken right after noon, because it's the warmest moment of the day and so potentially too warm to do something, but also because your body temperature naturally decreases after noon and we need this decrease to fall asleep. (Body temperature also decreases in the evening). If you can't take a nap during the day, don't try it. If your sleep is not biphasic, you don't want to create a biphasic sleep.
- Adenosine is causing sleepiness, not tiredness, so when you have too much adenosine, you should sleep, not rest.
- If the coffee nap works for you, that's great, but I would not advise this to people. Coffee basically works like a painkiller: the sleepiness is still there, you just don't feel it. It doesn't do anything to the cause of the problem.
- What you've said about chronotypes is correct. Our society is actually made for morning persons. If you're working in the arts, bars, restaurants, clubs, ..., it's best if you're an evening person.
- Regarding melatonin and the light of screens, the impact of screen light on our sleep is very very small. The media focuses far too much on that. The main negative impact of screens on your sleep is 1) delaying your bed time to be on a screen and 2) waking up at night because of notifications from your phone. I recommend the review by Bauducco et al. (2024) called "A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms".
I realize it might look like I think that everything you've said is wrong, but that's not the case: chronotypes, the difference between our modern life and the caveman life, neurons, the effect of caffeine, ... that's all correct and most of your advice is also good advice. Also, I think your video looks really great visually!
4700