Andrew Huberman· PhD
if you're not getting sufficient sleep on average let's say that you're getting less than 6 hours of sleep or less on average you're almost three times more likely to develop the common cold common flu
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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.
if you're not getting sufficient sleep on average let's say that you're getting less than 6 hours of sleep or less on average you're almost three times more likely to develop the common cold common flu
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get six hours of sleep or less and you’re 4.2x times more likely to develop the common cold.
6 hrs or less per night of sleep increases risk of getting sick by 4.2x.
Even 6–7 hrs faced a 1.6x higher risk than >7 hr.
we know from a study gosh one of the classic studies in archives of general medicine that individuals who report getting less than seven hours of sleep a night are almost three times more likely to become infected by the rhinovirus which is the common cold relative to those who sleep more than seven hours
Those with <92% sleep efficiency were 5.5x more likely to develop a cold than those with ≥ 98% efficiency.
People who had <7 hours of sleep per night were ~3x more likely to develop a cold than those with ≥ 8 hours after administration with nasal drops containing rhinovirus.
And what he found was that those people who were getting five hours of sleep or less in the week before they came in and were infected relative to those who are getting seven hours of sleep or more, those people who were getting five hours of sleep in the week before they got infected were four times more likely to end up developing the flu than those people who are getting seven hours or more.
We know that when people are challenged with a virus, they actually did this study where they put rhinovirus into subjects' noses on purpose. You know, living on a college campus people will do any study for very little money, so it's easy to get those kind of students. But this is what they did. They subjected them to rhinovirus, and they put it into their nose, and they waited to see how many people came down with the common cold. And when they will look back and saw what their sleep habits were, it was a five to seven-fold difference. If you looked at those people that got seven or more hours of sleep per night versus those that got less, and whether or not they had a good sleep efficiency. So sleep efficiency is how many hours you're actually sleeping, divided by the number of hours that you're in bed. And so you have good sleep efficiency, you've got good hours of sleep, so good quality, good quantity, your risk of getting any kind of virus, like rhinovirus, adenovirus, those sorts of things, is cut by five to seven-fold.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
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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.