Andrew Huberman· PhD
∙Van Dongen et al. (Sleep, 2003): after 14 days at 6 hours/night, subjects performed as poorly as those totally sleep-deprived for 48 hours — and were unaware of their own impairment
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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.
∙Van Dongen et al. (Sleep, 2003): after 14 days at 6 hours/night, subjects performed as poorly as those totally sleep-deprived for 48 hours — and were unaware of their own impairment
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one of the dangerous the big problems with a lack of sleep is that you don't know you are sleep deprived when you are sleep deprived and we know this because when I'm tracking your performance object ly it's going down and down and down but when I'm asking you subjectively how do you think you're doing in terms of your performance you say I'm hanging in there so far I'm I'm good so subjectively you think you're fine but objectively you're not
So they're they're in that like what I would consider to be an absolute emergency state and they're kind of like honestly pretty good. Like I think I'm just fine with it, right? Like I think my body handles it really well. It's like no it's not this is not you're not doing well. Your body's not doing well. This is not a not a good situation.
People are not a good judge of how impaired they are due to sleep deprivation.
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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.