I listen to 20-30 minute Yoga Nidra practices on Insight Timer. I also teach a weekly Yoga Nidra meditation practice for Veterans Yoga Project, and save the audio recordings up on my YouTube channel. Oddly enough though, I cannot listen to my own voice, so instead I either listen on Insight Timer or some Yoga Nidra practices on SoundCloud.
I am a restless sleeper and a few years ago my husband and I came up with what I think was an elegant solution to sharing a bed. We swapped our king-size mattress for two extra-long twin mattresses. We lash them together with a king-size bottom sheet and we each have our own duvet. It has worked out just fine and we sleep in peace.
Thanks for Guzey's evisceration of "Why we sleep."
He's done a much more elaborate job of taking it apart than I could have dreamt of.
"Walker’s book has likely wasted thousands of hours of life and worsened the health of people who read it and took its recommendations at face value (Section 7)."
In terms of wearable with accurate SVO2 I do feel the Circul does a good job (although like the others, I don't feel the sleep architecture (simple things like are you asleep or awake) is accurately measured.
I'm a big fan of the pitch-black bedroom. Even better if located on a French island. I stayed with my perpetual fiancee' on the Île de la Cité once but the 4th floor room was quite bright at night and there was no pine wood nearby.
Hotel rooms occasionally provide the pitch-black bedroom experience but more often add in miscellaneous annoying noises which are much worse for the sleep quality.
I slept very well in my mid-late thirties and early-mid-forties, when I was eating very few sweet foods, drinking more water, and taking more exercise (cycling, and walking about during my day), then a lot less well after menopause. The most compelling sleep I experienced was in my late forties during a holiday to a French island. I stayed in an on-site canvas tent set on sandy ground in a pine wood where there was very little lighting. In the bedroom compartment of the tent an extra canvas ‘wall’ made it pitch black during the night. It wasn’t possible to see anything, even with a moon-lit night. I fell asleep ‘like a log’ every night for a week - it felt impossible to stay awake.
“Sleep divorce” has saved our collective health. We are lark and owl. I, owl, require much more sleep, and being a light sleeper with hyperacusis, even the mild snoring of my partner drove me mad. I’ve chucked all of the sleep monitoring apps, eye masks etc. and it was problem solved. The only one offended is my poor little dog whom I think feels abandoned in his crate. Thank you for your wealth of information re diet sleep, etc.
I think the default format had all my comments at the top. Now it should be chronological.
I hear from lots of patients similar stories of how they love how CPAP has improved their sleep and therefore many other symptoms. The diagnosis of severe sleep apnea and effective treatment for it can be life transforming.
I worry about mission creep and over reach, over diagnosis.
Thus, the patient with minimal evidence of sleep disturbance is sent for sleep apnea testing due to atrial fibrillation. Mild sleep apnea is diagnosed which is not the cause of the afib or creating any issues. Treatment is initiated. Without any evidence it will help the original reason for the testing.
I've been a CPAP user for more than 12 years. (I was sent to a test due to edema. As it turns out, I was stopping sleep 80+ times per hour, and yes my husband slept elsewhere because I snored.) Now I do not snore. Additionally my GERD disappeared (and I am able to eat the things that used to trigger it) and my sacroiliac dysfunction is no longer an issue. Nor do I get up 2–3 times per night to use the bathroom. Still have the edema … but I love my CPAP and my good night's sleep. Husband's back in our bed. 2 years ago he was diagnosed with a-fib (by his Apple watch; cardiologist was delighted with the data) and now uses a CPAP because of it, so I'm ready to read more when you have time to write it. He was a light, restless sleeper (let's just say it: a BAD sleeper), so whether or not it's helping the a-fib I'm inclined to say it still helps. We are early risers and early-to-beds (and thus get 8+ hrs regularly); we eat our last meal of the day between 3 and 5, usually in the 3-4 hour.
I enjoy reading comments on your articles, but can only see your responses below. (I wonder if it's me, somehow). THANK YOU for everything.
As you look into wearables, perhaps add the Whoop and possibly Apple Watch. I’ve been wearing Whoop for more than 2 years, primarily as a sleep monitor. Some rate Oura better, but after using and comparing Apple Watch for sleep, as well as a separate App, I’ve concluded none can be assumed as more accurate than the other. The better value is in trend / consistency monitoring.
And FWIW, while I love it when I get 8 hrs sleep w/o getting up to pee, etc., mankind has evolved over millennia to get up to tend fires and take watch through the night. I think sleep quality is most important, driven by physical activity & clean, appropriate whole food is the key.
But these are only surrogate markers of autonomic tone which is impacted by many other factors.
Until someone shows these are important to be concerned about (as in a controlled trial showing that improving those numbers improves cardiovascular outcomes) I would recommend focusing on how you subjectively feel and perform after sleep as the most important variables
I'd say you have conceded to over-hype and poor science.
I'm convinced the major parameter for most individuals to monitor regarding sleep is how they feel the next day.
Clearly, there are individuals with very severe sleep apnea who benefit from CPAP.
But there are no studies showing increasing your sleep time from 4 to 8 hours improves your life or health span or reduces your chances of heart disease
I fell into a consistent sleep pattern when I was doing cardiovascular med/surg research... at 4 or so hours a night, and "power naps" when possible. I've undoubtedly lost a lot of potential sleep, but I'd also learned to function effectively. Since retiring, I've occasionally gotten 8 hours of sleep in a single interval at night, but I'm not convinced it's done much to improve performance.
That said, I've seen too many articles, admittedly all observational, poorly powered and with questionable design, associating duration and quality of sleep with modulation of obesity and diabetes. I can't help but wonder if the sheer number of attempts and similar findings might suggest there's actually correlation instead of poorly defined association... or am I conceding to over-hype and simple poor science?
I listen to 20-30 minute Yoga Nidra practices on Insight Timer. I also teach a weekly Yoga Nidra meditation practice for Veterans Yoga Project, and save the audio recordings up on my YouTube channel. Oddly enough though, I cannot listen to my own voice, so instead I either listen on Insight Timer or some Yoga Nidra practices on SoundCloud.
Apple Watch working with Autosleep app on iPhone works for tracking sleep for me.
I am a restless sleeper and a few years ago my husband and I came up with what I think was an elegant solution to sharing a bed. We swapped our king-size mattress for two extra-long twin mattresses. We lash them together with a king-size bottom sheet and we each have our own duvet. It has worked out just fine and we sleep in peace.
Watchinit
Thanks for Guzey's evisceration of "Why we sleep."
He's done a much more elaborate job of taking it apart than I could have dreamt of.
"Walker’s book has likely wasted thousands of hours of life and worsened the health of people who read it and took its recommendations at face value (Section 7)."
In terms of wearable with accurate SVO2 I do feel the Circul does a good job (although like the others, I don't feel the sleep architecture (simple things like are you asleep or awake) is accurately measured.
Dr. P
I'm a big fan of the pitch-black bedroom. Even better if located on a French island. I stayed with my perpetual fiancee' on the Île de la Cité once but the 4th floor room was quite bright at night and there was no pine wood nearby.
Hotel rooms occasionally provide the pitch-black bedroom experience but more often add in miscellaneous annoying noises which are much worse for the sleep quality.
Dr. P
This is worth a look: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors
https://guzey.com/books/why-we-sleep/
IMO a better alternative is Chris Winter's "The Sleep Solution: Why Your Sleep is Broken and How to Fix It"
If you ever find a wearable (wireless) device with accurate SP02, please spread the word.
Thanks for being skeptical.
I slept very well in my mid-late thirties and early-mid-forties, when I was eating very few sweet foods, drinking more water, and taking more exercise (cycling, and walking about during my day), then a lot less well after menopause. The most compelling sleep I experienced was in my late forties during a holiday to a French island. I stayed in an on-site canvas tent set on sandy ground in a pine wood where there was very little lighting. In the bedroom compartment of the tent an extra canvas ‘wall’ made it pitch black during the night. It wasn’t possible to see anything, even with a moon-lit night. I fell asleep ‘like a log’ every night for a week - it felt impossible to stay awake.
“Sleep divorce” has saved our collective health. We are lark and owl. I, owl, require much more sleep, and being a light sleeper with hyperacusis, even the mild snoring of my partner drove me mad. I’ve chucked all of the sleep monitoring apps, eye masks etc. and it was problem solved. The only one offended is my poor little dog whom I think feels abandoned in his crate. Thank you for your wealth of information re diet sleep, etc.
Jamie,
I think the default format had all my comments at the top. Now it should be chronological.
I hear from lots of patients similar stories of how they love how CPAP has improved their sleep and therefore many other symptoms. The diagnosis of severe sleep apnea and effective treatment for it can be life transforming.
I worry about mission creep and over reach, over diagnosis.
Thus, the patient with minimal evidence of sleep disturbance is sent for sleep apnea testing due to atrial fibrillation. Mild sleep apnea is diagnosed which is not the cause of the afib or creating any issues. Treatment is initiated. Without any evidence it will help the original reason for the testing.
Dr. P
I've been a CPAP user for more than 12 years. (I was sent to a test due to edema. As it turns out, I was stopping sleep 80+ times per hour, and yes my husband slept elsewhere because I snored.) Now I do not snore. Additionally my GERD disappeared (and I am able to eat the things that used to trigger it) and my sacroiliac dysfunction is no longer an issue. Nor do I get up 2–3 times per night to use the bathroom. Still have the edema … but I love my CPAP and my good night's sleep. Husband's back in our bed. 2 years ago he was diagnosed with a-fib (by his Apple watch; cardiologist was delighted with the data) and now uses a CPAP because of it, so I'm ready to read more when you have time to write it. He was a light, restless sleeper (let's just say it: a BAD sleeper), so whether or not it's helping the a-fib I'm inclined to say it still helps. We are early risers and early-to-beds (and thus get 8+ hrs regularly); we eat our last meal of the day between 3 and 5, usually in the 3-4 hour.
I enjoy reading comments on your articles, but can only see your responses below. (I wonder if it's me, somehow). THANK YOU for everything.
I've used various apps with Apple Watch for sleep analysis.
Not familiar with Whoop. I'll check it out
I also love 8 hours of sleep and aim for it.
Your philosophy makes sense.
Dr P
As you look into wearables, perhaps add the Whoop and possibly Apple Watch. I’ve been wearing Whoop for more than 2 years, primarily as a sleep monitor. Some rate Oura better, but after using and comparing Apple Watch for sleep, as well as a separate App, I’ve concluded none can be assumed as more accurate than the other. The better value is in trend / consistency monitoring.
And FWIW, while I love it when I get 8 hrs sleep w/o getting up to pee, etc., mankind has evolved over millennia to get up to tend fires and take watch through the night. I think sleep quality is most important, driven by physical activity & clean, appropriate whole food is the key.
Not sure.
But these are only surrogate markers of autonomic tone which is impacted by many other factors.
Until someone shows these are important to be concerned about (as in a controlled trial showing that improving those numbers improves cardiovascular outcomes) I would recommend focusing on how you subjectively feel and perform after sleep as the most important variables
Resting heart rate (before getting out of bed in the morning) & heart rate variability impacted by getting 8 hours of quality sleep vs. 4 or 6 hours?
I'd say you have conceded to over-hype and poor science.
I'm convinced the major parameter for most individuals to monitor regarding sleep is how they feel the next day.
Clearly, there are individuals with very severe sleep apnea who benefit from CPAP.
But there are no studies showing increasing your sleep time from 4 to 8 hours improves your life or health span or reduces your chances of heart disease
I fell into a consistent sleep pattern when I was doing cardiovascular med/surg research... at 4 or so hours a night, and "power naps" when possible. I've undoubtedly lost a lot of potential sleep, but I'd also learned to function effectively. Since retiring, I've occasionally gotten 8 hours of sleep in a single interval at night, but I'm not convinced it's done much to improve performance.
That said, I've seen too many articles, admittedly all observational, poorly powered and with questionable design, associating duration and quality of sleep with modulation of obesity and diabetes. I can't help but wonder if the sheer number of attempts and similar findings might suggest there's actually correlation instead of poorly defined association... or am I conceding to over-hype and simple poor science?