CIA Sleep Optimization Techniques — Transcript

Full transcript

1. 0:00sleep is a very real factor in
2. 0:02optimizing your performance I think
3. 0:04people understand that at a base level
4. 0:06but I don't think they understand it
5. 0:07enough to be able to implement it day to
6. 0:09day and some of the metrics I think
7. 0:11really show that the United States has
8. 0:13all sorts of terrible sleep habits
9. 0:17starting at age 13 or 14 is when we
10. 0:20usually start a behavior of under rest
11. 0:23of under sleep and it's it affects high
12. 0:25school students it affects college
13. 0:27students and we carry it on into our
14. 0:28adult years did you know over 70 percent
15. 0:30of Americans actually sleep with a pet
16. 0:33oh that makes sense it makes sense as an
17. 0:36American in culture it's horrible
18. 0:39because every movement your pet makes
19. 0:41Rouses you out of whatever level of
20. 0:43sleep that you're in and there's four
21. 0:45levels of sleep there's non-rem sleep
22. 0:48stage one two and three and then there's
23. 0:50REM stage sleep which is your fourth
24. 0:52stage of sleep right so three levels of
25. 0:55non-rem sleep one level of REM sleep and
26. 0:58the REM stands for rapid eye movement
27. 1:00we've all heard that a thousand times so
28. 1:02when your pet moves it bumps you down
29. 1:04whatever slot you're in plus you're
30. 1:08doing it to yourself whenever you move
31. 1:10whenever a bird goes off whenever a
32. 1:12freaking a smoke detector runs out of
33. 1:14batteries those are all things that move
34. 1:16you down the ladder of sleep when you
35. 1:18need to be moving up the ladder of sleep
36. 1:20yeah so as bad as the United States is
37. 1:23we're actually not even the worst
38. 1:25country in the world you know what some
39. 1:26of the worst countries in the world are
40. 1:27for sleep just guess just guess
41. 1:30third world countries where it's too hot
42. 1:32to sleep
43. 1:33that might be true but nobody they
44. 1:35weren't studied nobody's running studies
45. 1:36of third world countries that's exactly
46. 1:38right
47. 1:41um so First World countries
48. 1:44UK UK is bad UK is I think the fourth
49. 1:48worst rested country on the planet
50. 1:52Germany Germany's like pretty well
51. 1:55rested I know I was like they like their
52. 1:57vacation most of Europe is actually very
53. 1:59well rested with a few exceptions
54. 2:02I'm not sure you have to tell me so the
55. 2:04worst rested country in the world is
56. 2:06Japan
57. 2:07oh yes
58. 2:09that makes a lot of sense they actually
59. 2:11have those little pod beds for the
60. 2:14office workers that you know you can go
61. 2:16and take a nap take a nap so tiny pod so
62. 2:19as bad as they are at getting a full
63. 2:20night's sleep they're one of the best in
64. 2:22the world for napping for exactly that
65. 2:25reason because it's culturally
66. 2:26acceptable it's actually considered
67. 2:29respectful and a compliment to both the
68. 2:34company and the individual to sleep on
69. 2:36the job
70. 2:37so what is the science behind napping
71. 2:39because I've found that as I get older
72. 2:42and as the kids get older I still have
73. 2:45my days where my body is like I'm just
74. 2:47going to shut down I need you know 30
75. 2:49minutes to an hour I'm gonna go lay down
76. 2:51and something I've learned that has been
77. 2:54really beneficial to me is I'm I always
78. 2:56thought of myself as not a good power
79. 2:58Napper it takes me some time to fall
80. 2:59asleep but if I just lay down whether or
81. 3:03not I fall into a deep sleep or not
82. 3:05doesn't seem to matter it's the rest
83. 3:07itself my eyes are closed my mind is
84. 3:09blank I'm just laying there whether I
85. 3:11fall asleep or not so what is the
86. 3:13science on recouping your energy you
87. 3:17know and you know through napping so
88. 3:19remember how we were saying there's
89. 3:20three stages of non-rem sleep yeah so
90. 3:23there's two there's different kinds of
91. 3:24naps right there's the naps like you see
92. 3:27in Latin America right siestas which is
93. 3:30like a two and a half to three hour nap
94. 3:31right
95. 3:34and then there's the Naps that you see
96. 3:35across Asia and through parts of Europe
97. 3:39which are much shorter naps right 15 to
98. 3:4230 minute naps so the difference between
99. 3:45the two naps is really what level of
100. 3:46sleep you get to
101. 3:47all rest is rejuvenating stage one of
102. 3:51non-rem sleep is when you just start to
103. 3:53slow your heart rate you start to
104. 3:56increase your body temperature you start
105. 3:59to just relax your muscles right that is
106. 4:02rejuvenating much more rejuvenating than
107. 4:04being engaged and being intellectual
108. 4:06stage two is when you actually start to
109. 4:08move from that state of alertness but
110. 4:11relaxation into a state of relaxed
111. 4:13distant alertness right before you move
112. 4:16into the third phase which is basically
113. 4:18like you're you're drowsing you're
114. 4:20dozing yeah you're drowsy you're
115. 4:23actually asleep but you're not
116. 4:24necessarily in a deep rest yet and then
117. 4:26of course REM sleep so when you've got
118. 4:28your siestas that last two to three
119. 4:31hours they're actually going all the way
120. 4:33into REM State sleep full cycle the full
121. 4:37cycle whereas your nap what we
122. 4:39traditionally consider a nap in the west
123. 4:40is a much shorter term thing so it's
124. 4:42actually just there for physiological
125. 4:44benefits and this I think gets to the
126. 4:46heart of your question
127. 4:47when you take a nap 15 20 10 7 Minutes
128. 4:51whatever it might be you feel energized
129. 4:54but you don't necessarily feel optimized
130. 4:57you don't feel sharp necessarily you
131. 4:59don't feel focused you just feel like
132. 5:01okay I can keep going yeah right I can
133. 5:03make it to the night time I can make it
134. 5:05yeah I can make it yeah so what's
135. 5:07happening there is that your brain the
136. 5:09brain only has two stages it has a
137. 5:12learning or absorbing stage and then it
138. 5:14has an indexing stage yeah the two
139. 5:16things the brain can do it can either
140. 5:19learn or it can index information that
141. 5:21it has learned but it cannot do both
142. 5:22things at the same time and it can't do
143. 5:25neither thing either unless it's it's
144. 5:26not a neurotypical brain right so while
145. 5:29you're awake or while you're in a level
146. 5:31of alertness stage one non-rem sleep
147. 5:34you're still an alert alertness you're
148. 5:36learning
149. 5:37that learning means that you're not
150. 5:39indexing what you've learned in the past
151. 5:40in order to have creative thought in
152. 5:42order to have like problem solving and
153. 5:44ideas you need to be able to index what
154. 5:47you have learned and that's what makes
155. 5:49it so that your brain can do what it
156. 5:50does and all the neural links get
157. 5:51creative
158. 5:52once you move into stage two and stage
159. 5:55three non-rem sleep now you've shut off
160. 5:58the learning and your brain is actually
161. 6:00indexing the information it's learned
162. 6:02throughout the day
163. 6:03what's Wild though is that when REM
164. 6:05kicks in
165. 6:07that's actually your brain being very
166. 6:09awakened alert again interesting but the
167. 6:12reason the the world that your brain is
168. 6:14living in during REM sleep is all within
169. 6:17your brain it's all within the indexed
170. 6:18information of your brain which is why
171. 6:20dreams can seem so real but they're also
172. 6:22wonky they're creative right so your
173. 6:25brain it's similar in terms of energy
174. 6:28and electrical inputs and electrical
175. 6:30energy to when you're awake but you're
176. 6:32actually asleep and that's what creates
177. 6:34all the dreams so what CIA taught us is
178. 6:37that if you are going to rest choose
179. 6:40whether you are resting for physical
180. 6:42reasons or for mental reasons if you're
181. 6:45resting specifically to benefit the
182. 6:48brain you need to give yourself at least
183. 6:50enough time for a full REM cycle so it's
184. 6:52a minimum of 80 minutes Target 90
185. 6:55minutes if it's more than 110 or 120
186. 6:58Minutes you start getting to the place
187. 6:59where you're sleeping too much yeah I'll
188. 7:01explain that in a second
189. 7:03so your optimal time for a
190. 7:05periodic rest according to CIA when
191. 7:09you're in the field and you can't take
192. 7:10you can't sleep for like nine hours yeah
193. 7:12is somewhere between 80 and 110 minutes
194. 7:15that gets you a chance to go through all
195. 7:17three stages of non-rem sleep into REM
196. 7:20sleep where your brain is indexing what
197. 7:23it's learned optimizing and entering
198. 7:25into REM rest which is the deepest state
199. 7:27of rest and connecting disparate ideas
200. 7:29that's what you want to do if you're
201. 7:31resting for your brain if you're resting
202. 7:33for your body anything from anything
203. 7:36less than 90 minutes is essentially fine
204. 7:38you just have to understand which level
205. 7:40of non-rem sleep you're going to get to
206. 7:42without letting yourself get to REM
207. 7:44sleep because if you let yourself get to
208. 7:46REM sleep and you don't give yourself
209. 7:47enough time for REM sleep then you run
210. 7:50the risk of an alarm going off or
211. 7:52something waking you from this deep
212. 7:54rejuvenating Slumber so you want to stay
213. 7:57in that place where you're kind of
214. 7:58dozing fading or lightly sleeping
215. 8:03freedom
216. 8:05[Music]
217. 8:06freedom