Open iteles opened 4 years ago
Most of the info in this video is good. ✅
But there are a few issues worth noting.
The notion of "Count back 7.5 hours from your wake-up time" assumes
a) people fall asleep instantly when their head hits the pillow. (this is false
for 90% of people)
b) you don't wake up during the night (also false for 40%+ of people)
c) people get up when wake up and don't snooze ... most people snooze.
This overly simplistic advice is about as misleading and counterproductive as Arnold's "Sleep Faster" 🤦♂
Chronotypes are an excuse to ignore circadian rhythm and stay up way after sunset using artificial light.
I was a "night owl" when I didn't have a routine and spent all night "online" (not being particularly effective).
But when I discovered the super power of getting up "early" in the morning (5am) and reading and studying for the hours before
anyone else
in my family woke up, I unlocked a new level in my life!
I switched from being a "night owl" (going to bed after 1am) to being a "lark" (in bed by 21:00 and up by 05:00) by having a reason to get up early. I wasn't a "morning person" in fact much the opposite, I used to get up 10 minutes before I had to leave the house! I perfected the 90 second shower and got dressed faster than most firemen! I did everything I could to stay in bed as long as possible. If someone has told me about "chronotypes" when I was 17 I would have used it as an excuse to stay up even later!
People who are convinced by the Chronotype dogma are the same as those who are sold on the Myers-Briggs "personality test" ... Oh, I'm an "introverted intuitive" because I like to read a lot and draw my own conclusions ... but then I'm into public debating and so I'm an "extrovert sensing" ... i.e. two opposite sides of the spectrum. Not very scientific or reliable measure.
The test-retest reliability of the MBTI tends to be low. Large numbers of people (between 39% and 76% of respondents) obtain different type classifications when retaking the indicator after only five weeks. https://en.wikipedia.org/wiki/Myers%E2%80%93Briggs_Type_Indicator#Reliability
Not saying that Chronotypes have been or will be debunked the way MBTI has been. Just that people need to understand one important thing: don't be defined by an arbitrary label and then use it as an excuse to underachieve because you are too undisciplined to have a bed time and wake up early.
I'm quite disappointed with this talk because Tom is on the Board of Neurovalens (Jason McKeown's company) makers of the Modius Sleep. They both have a vested (cash) interest in pushing this product to their audience. They are using a few facts in the talk as the build-up to entice people to buy. This is a well-known sales technique.
The Indiegogo campaign:
https://www.indiegogo.com/projects/modius-sleep-sleep-better-without-medication
Links to the following BMJ abstract: https://bmjopenrespres.bmj.com/content/6/Suppl_1/A31.2
In case it mysteriously disappears, this is the abstract: A31.2.full.pdf https://bmjopenrespres.bmj.com/content/bmjresp/6/Suppl_1/A31.2.full.pdf The study in question is P050 - Modulation of sleep using electrical vestibular nerve stimulation prior to sleep onset.
There are so many issues with this "study" it's comical!
null
hypothesis - they weren't searching for cases to disprove their theory. They were hoping to confirm the theory so that they could sell more units of their sleep device. confirmation biasMore on why this p-value is meaningless: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6191982
Why not Sleep, Sleep Medicine or the Journal of Sleep Research ? Could it be that BMJ Respiratory Research was easier to sneak this shockingly unrigorous excuse for "research" past the editors?
Anyone who is naively convinced by this "study" should watch the following video:
https://youtu.be/42QuXLucH3Q
And read:
https://journals.plos.org/plosmedicine/article/file?type=printable&id=10.1371/journal.pmed.0020124
The major problem with people having a vested financial interest in publishing their "study" results in a prestigious medical journal like BMJ is that there is a high incentive to fabricate favourable data. Note: I'm NOT saying that the authors in question have done anything wrong. Just that when this much cash is on the line (millions if they can sell a few thousands units of these devices at $299) there is a certain motivation to get the right results.
I could go into a lot more detail about everything that is wrong with this video and Tom selling this untested device but I have to get back to my work ... ⏳
https://www.youtube.com/watch?v=Yl0C3Hv0Hxk
I've taken some notes on what was particularly interesting to me:
Sleep stages
Sleep is individual
Sleep schedule consistency is the most important thing and you certainly don't need 8 hours, you need the right amount of time for your chronotype.
To figure out your ideal times to go to sleep: Count back 7.5 hours from your wake-up time (when your whole house wakes up) and see when you wake up naturally without an alarm. Adjust the sleep time based on your natural wake-up time.
Your chronotype can change over time but usually stabilises for the time between 22 and 50 years of age.
Sleep Hygiene
Fix Your Sleep Naturally
The biggest problem for sleep is people not being able to deal with the stress and not knowing how to slow down their brains
Cognitive behavioural therapy is therefore a great way to try treating this Psycho-physiological insomnia:
www.thesleepdoctor.com