The science of how much sleep you actually need

The science of how much sleep you actually need

(yawns) – Joe!
– Wh- what? – What’s wrong? – I’m exhausted, I got
like no sleep last night. Only two or three hours. – That’s not enough. – Well, how much is enough? – Well, you’re gonna find
out. ‘Cause we’re on … [Jessica And Joe] Science
The (bleep) Out Of It. (jazzy bass guitar theme) – So how much sleep do
you usually get a night? – With the tossing and turning, and waking up all the time, pretty close to like five. – Yeah, you definitely are sleep deprived. – I can’t help it. It’s not like I can’t get into the bed. It’s just like my mind is still
just going like super-fast. Like, oh, you shouldn’t have said that. You shouldn’t have done that. Like, oh, your step dad was right. You know, you don’t
know what you’re doing. This and that, like oh, like, oh, the cat, my money, I’m
poor and I’m unhealthy, and boom, boom, boom. Next thing you know it’s
like 3:00 in the morning and I’m like, “Oh, crap.” – Some people have a hard
time sleeping at night, because they have reduced
levels of melatonin in their system. Melatonin is called the sleep hormone. Night owls, for example, don’t actually start producing melatonin
until much later in the night, which is why they don’t
feel tired until later. – I’ve seen videos, and
I’ve heard people brag about how they only need
like four hours of sleep, and they’re, like,
totally rested, whatever. Is there, like, a set amount of time that everyone needs sleep. – Yeah, so you’re the average adult, like how old are you? – Twenty-three? (negative buzz) – An average adult between
the ages of 18 to 64 needs about 7 to 9 hours of sleep a night, according to the National
Sleep Foundation. So it’s just your overall quality of life is gonna be lower if
you are sleep deprived. – Yes, true, but staying
up late totally rocks. – What do you do late at night that’s so important? – Surf the internet. (laughs) I’m literally looking at a screen until the second before
my head hits the pillow. – No, that’s a bad thing. I mean the screen right
in front of your face right before you go to bed. That’s … For years scientists knew
that light affects sleep, but they didn’t necessarily know how. And then in 2002 they discovered a different kind of sensor in our eyes. It’s called the
intrinsically photosensitive retinal ganglion cells. These cells are extremely
sensitive to blue light. Which could explain why
one study found that people who don’t have electronic
light in their life, their circadian rhythms,
their sleep cycles, actually synced up to the rising and setting of the sun. But because we bring
these phones to our bed, we’re looking at this light, specifically the blue
light in those phones is sending a signal to our brain that it’s daytime out, which is making us feel more alert, less tired, and ultimately
disrupting our sleep. – Okay, now what about drinking alcohol before going to bed? ‘Cause sometimes to help me go to sleep I kinda like to bada-bing a few, you know? – Drinking alcohol can
make you feel tired, because it actually elevates the amount of adenosine in your body, and adenosine is one of those chemicals that makes you feel tired. So it can help you fall asleep, but once you are asleep, that’s where the problem starts. So we have a sleep cycle, where we cycle in
between non-REM, and REM. And we cycle between that
about five times a night. Alcohol blocks your
ability to have REM sleep. But if you don’t get REM, you’re not going to feel
as alert the next day, so nightcap’s probably not the best thing. – Do I wanna fall asleep
fast and feel bad, or take forever to fall
asleep and feel bad? – There are some foods that you can eat that will help you fall asleep, if the reason you’re
having trouble with that is because you have lower melatonin levels in your body. And there are some natural foods with a relatively significant
amount of melatonin. So there’s almonds, there’s raspberries, and gogi berries actually
have quite a bit as well. – Gogi berries? (chime) What would be a couple of things to throw at me that I should do to like, probably help me to get better sleep? – The number one thing that
experts always recommend is the same bedtime every night. – No, I hate that note. – I mean, you just have to set out a time. Like, you really should
say, “Okay, 30 minutes “before bed, I’m not
gonna look at my screen, “I’m not gonna turn on the TV.” Just like, open a book. You can even- – What? Books? No. Are you kidding me? – You can do-, you should also probably- – No, forget that.
– If you’re … – Screens only. It’s TV, or iPad, or phone, or laptop, or some sort of monitor. That’s everything now, I’m
not gonna pick up a book. What am I gonna … and
then read by candle light? – Well then, continue
having terrible sleep. – Fine, I will. (Jessica laughs)

Comments (100)

  1. This is my new favorite YouTube show

  2. I slept watching this.

  3. Funny how everything is so common now that people can be naked and curse all over TV and internet.

  4. hes got a baby face but grey hair. confusing

  5. I find it pretty hard to fall a sleep at night, so i started doing heroin, now my sleep quality is way better, and I have no regrets <3

  6. Watching this video before sleeping….. or trying to sleep

  7. 4 hours of sleep is good for you. You must eat healthy and stay hydrated and you can last.

  8. Of course, this gets recommended to me at 3 am

  9. They scientifically explained HOW to fall asleep. But not the original title is how many hours you need. They just said oh this research says u need 7 to 8 hours. And that's it

  10. Science the shit out that shit #SCIENCE

  11. When your surfing the internet a 1 in the morning and then I see this vid

  12. how am I going to believe what you are saying when my mother and my wife playing gadgets with blue lights is there past time before going to sleep. And they sleep fast and well especially my wife.

  13. And I still can't get enough

  14. What's your view on polyphasic sleep?

  15. is joe old or is he dye out his hair? im new here

  16. Yeah she is right 7 hrs is perfect for me

  17. I sleep after I get home from college and stay up all night… Is it again low melatonin??

  18. I've always refused to keep my phone put away for the last hour or so of my night–luckily there are red filters you can get that block out the blue light. Good for sleep! They should have mentioned this. 😋

  19. watching this before i sleep

  20. This is seriously not funny and you should stop swearing for the”younger audience”

  21. You should know how many hours of sleep you get cause you probably sleep together otherwise he’s probably cheating

  22. By the way you wonder why he is surfing the internet in bed

  23. 4 is enough, just need to be sure to eat and stay hydrated.
    Learned that from tweakin but 48 hrs hits the breaking point for most peeps. I find at the 24hr mark is when involuntary twitching starts.

  24. 6 hour sleep is enough. Minimum sleep time per day should be 6 hrs

  25. This whole video was cringey as fuck

  26. Just watch asmr to get sleep!

  27. Guys tonight right before my exams I feel like trying to set up my alarm for it to activate every 20 minutes I think I can get good 4-5 hours around 12-16 wakeups

  28. Error 404 sleep not found

  29. From today i will abandon my every personal gadget,I really am sleep deprived 😫😴

  30. So what do you do so late at night?

    Eat ass

  31. You can actually enable night shift mode on your phone so your eyes don't feel like crap the next day.

    there is even a program called flux which you can install on your computer, it has this yellowish screen that slowly appears at certain times so your eyes don't get tired. I've tried it and it really helps with my eyes.

  32. you can download blue light filter app and it works for me perfectly i recommend it

  33. Im counting cards. If you know 21.

  34. Does he really surf the internet in the night?

  35. Are they siblings? This is annoying

  36. Useful information

  37. I bet you are watching this at like 2am

  38. Everytime i watch these kind of videos late night with sleepy eyes and sense of urgency to close the video to sleep..

  39. Half of sheep ran away and the rest the wolf devoured so I can't count sheep anymore.


  40. 8 hours. #StopClickbait

  41. I love the guy with grey hair


  43. I yawned when you yawned.

  44. @Tech Insider

    You guys are doing a great Job. Looking for more fun and interactive videos like this. #Kudos

  45. No answer in this video

  46. breathing techniques help

  47. Am I the only one watching this in their bed, about to go to sleep?💀

  48. What books no!!! Are you kidding me 😂😂😂😂its funny and interesting…

  49. His skin is super green…

  50. The guy is that mr beast?

  51. You guys need to change ur Intro

  52. Am I the only one watching this at 3am?

  53. Ipads now have other light spectrums to help with that.

  54. Damn. The acting is so bad, I unsubscribed.

  55. What about listening to music while you sleep? I sometimes put headphones in with some music on and wake up in the middle of the night (usualy around 2 AM)and just take them out. My music is always on the lowest volume and my ears dont ring or hurt when I wake up.

  56. mm… I need 9 to 10 hours of sleep a day. Falling asleep is easiest at 9 to 12 pm and without an alarm I'll wake up at 9 to 10 am (with alarm at 6 to 7 am). I haven't found any correlation between blue light and sleep even though I'm often on computer before sleep. On the other hand, what matters is having a quiet, dark and slightly cool room when trying to sleep. Having a regular sleeping pattern is important along with good bed hygiene. After adapting to waking up at 6 am I used to wake up that time without alarm, too.
    Any kind of pain will make it impossible to sleep as well as having too much energy (eat a lot and exercise right before 'sleep') or stress and so on…
    How to fall asleep – don't do anything and forget you even exist. It didn't work? Make sure things are fine and try again. Maybe listen to something slow but enjoyable. Keeping eyes closed and not moving if not necessary…

  57. so i should read the book in darkness and it will get me to sleep… ok

  58. Enough to shit out a cactus comfortably

  59. Whats Ray Romano doing on here?

  60. I sleep 3 hours then goto work in construction if I sleep to much I fell like shet

  61. I’m watching this in Red light and I’ve been using red light so much that I’m used to it and not used to blue light xD If anyone wants to put on red light (iOS 11) go into the control centre hold the brightness button and press the Sun underneath the bar and it now should have turned to red light! You change ho wrong it lasts in settings. (Night shift)

  62. everytime when i sleep dats the time i woke up like 10pm i wake up 10 30 am xd

  63. Watching this on my phone, lying on my bed at 11 pm. 😂

  64. F.lux (for PC) and Twilight (for Phone) helped me get back my sleep….I recommended it to a friend which was using laptop and smartphone before going to sleep, and she said it helped her alot. It basically enables filter which removes blue light from screen so your body can produce melatonin.

    Give it a shot….xd

  65. Im here right now watching this video at 2 46 am right now should i go to sleep ?

  66. Hahah, "the cat, the money, I'm poor". That sounded like me back in college.

  67. Excuse you, I love books

  68. That guy's face is confusing. It's like Im seeing a teen guy doing make up to look older.

  69. What if mobile phone makers knew that blue light thing before the world and they inserted it in their phones to make people use their product more and more I mean it sounds pretty sensible.

  70. Sheep sheep sheep

  71. Who's watching this before they go to sleep

  72. 1:40–2:20 Is a total load of BS. I’m on my iPad every night before I go to sleep and I sleep just fine.

  73. oh shit i have 10 hours of sleep and i game on my pc for the whole day plus i sometimes sleep later then 12:00

  74. C'mon 7-9 hours is usual stuff. Tell something different

  75. He watches porn at night before he goes to sleep. Thats why he awkwardly laughed. Lol

  76. I have to wake up in 5 hours ,jay nt

  77. Why all the cussing? Doesn’t make it funny…

  78. I always use my phone till the second I will go to sleep. I sleep fine! My problem is I need more sleep want like 3 more hours.

  79. Install twilight on your phone if it doesn't have the blue light filter already

  80. sleep issues makes u want to pop yourself.. worst thing u can experience 🙁

  81. This is one of the best series i have watched on YouTube

  82. watching this on my iPad in bed and knowing i‘ll wake up in 4 hours 😀

  83. I'm 16 and around 11 and 12pm I feel more awake and alive!!!

  84. It’s not that I’m on my phone late at night or that I can’t sleep. It’s that I have 65 hour work weeks and still want to have time to exist outside of work.

  85. Urgh this is frustrating
    I can't even try to sleep before BTS breaks the record

  86. U know what????

    My mobile shows it is dangerous 🙂

  87. We didn’t come from monkeys

  88. i just dont sleep and its morning now

  89. I mean if its bad looking at a screen right before you go to bed, how come i go to sleep watching youtube every night and then sleep like 8 hours, like i have went to sleep and woken up three hours later with the video still playing.

  90. I study. How many?

  91. Thanks for the video.. I’m in my bed and I’m off to another video till morning!

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