Peter Attia· MD
so you're losing 25% of total sleep but you could be losing up to 70% of all of your REM sleep because it's the REM sleep rich phase that you are shortchanging to get a jump start on the day
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
so you're losing 25% of total sleep but you could be losing up to 70% of all of your REM sleep because it's the REM sleep rich phase that you are shortchanging to get a jump start on the day
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So what will happen is that they will probably stay awake for a while, then they'll get into deep sleep. But then they have to wake up at an earlier time, and they will lose a lot of REM sleep. REM sleep, for emotional well-being, what the owls typically experience: depression, low mood, anxiety.
And your answer would be right in a way, but it would be wrong as well, which is that they've lost 25% of their total sleep but they may have lost almost 80% of their REM sleep because that's the REM rich phase of the night. ... REM sleep, for emotional well-being, what the owls typically experience: depression, low mood, anxiety.
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Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.