Table of Contents
1) What they don't tell you about sleep deprivation! ⚠️
2) Five habits to optimize Sleep 🔋
3) Five habits that are killing your Sleep ⚠️
4) Supplements & Tools (+)
5) Inspired by Mathew Walker
What they don't tell you about sleep deprivation!
(-) Routinely sleeping less than 6-7 hours a night demolishes your immune system, more than doubling your risk of cancer.
(-) Inadequate Sleep or even moderate reductions for just one week disrupt blood sugar levels so profoundly that you would be classified as pre-diabetic.(-) Insufficient Sleep is a key lifestyle factor determining whether or not you will develop Alzheimer's disease.(-) Short sleeping increases the likelihood of coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure.(-) The physical and mental impairments caused by one night of bad Sleep dwarf those caused by an equivalent absence of food or exercise.(-) There doesn't seem to be one major organ or process within the brain that isn't optimally enhanced by Sleep or detrimentally impaired by lack of.(-) The shorter you sleep, the shorter your lifespan- Mathew Walker
Optimize your Sleep
1) Create a Routine (+)
The HabitStick to a consistent sleep schedule. Set an alarm to go to Sleep and to wake up. For example, set a bedtime alarm at 8:30 pm and be in bed by 9:00 pm. Always aim for 7-9 hours of Sleep. Weekends and social events can be exceptions but limit the amount of variation. The stronger your routine, the better your Sleep, and the shorter you sleep, the shorter your lifespan. The ScienceYour body has an internal clock called a circadian rhythm that activates through sleep and wake cycles to optimize your health and wellness. Inconsistent sleep and wake cycles can disrupt major processes and functions associated with the heart, lung, brain, hormones, kidney, and other major organs. Circadian rhythm is associated with mood, emotions, body temperature, metabolic rate, time preference for eating and drinking, and the release of numerous hormones.2) Wake to Sunlight (+)
The Habit As soon as you wake up, get direct sunlight to your eyes for 2-10 minutes. If you cannot get sunlight, then use a bright light but know that even a cloudy dim sky has more U.V than artificial light.The ScienceLight is the most powerful stimulus for resetting our circadian rhythm. Light triggers a cortisol pulse throughout the bloodstream prompting organic alertness, focus, and overall wakefulness. The cortisol pulse also acts as a timer for melatonin onset in the evening.3) Take a hot bath (+)
The HabitHot baths before bed can help you feel relaxed and sleepy. For light, use a candle or a red light.The ScienceThe heat from a bath causes your body to cool from the inside, lowering your internal body temperature, which is essential for relaxation and entering into the first stages of Sleep.4) Cool your Bedroom (+)
The HabitMake sure your bedroom is cool!The ScienceAccording to sleep experts, the optimal room temperature is between 63-68 degrees Fahrenheit. Skin temperature is often cited as the most powerful condition for quality Sleep.5) Create Darkness (+)
The HabitMake your bedroom as dark as possible before bedtime by using blackout curtains to prevent unnecessary lights. If you need light for any reason, use a red light.The ScienceThe darker the room, the better chance you fall asleep and stay asleep. Light not only disturbs deep Sleep but stops the production of melatonin.Sleep Hazards
Avoid alcohol ⚠️
Alcohol may help you relax, but it robs you of deep Sleep, especially REM sleep. Heavy alcohol causes breathing issues and elevates heart and respiratory rates, ultimately preventing your body and brain from recovering.
Avoid caffeine & nicotine ⚠️
Nicotine is a stimulant that causes smokers to wake up early from withdraws and keeps people in light Sleep, preventing them from falling into deep restorative Sleep.
Avoid light exposure ⚠️
Bright lights from devices will halt melatonin production and stimulate alertness, delaying your ability to fall asleep. Most people struggle with this concept because they cannot ignore their devices.
Avoid heavy meals & fluids ⚠️
Large meals cause indigestion which prevents quality Sleep. The amount of blood flow needed to restore brain functioning is lost to the digestive process—too much liquid results in frequent waking for urination.
Avoid naps after 3 pm ⚠️
Although naps can make up for lost Sleep, they also reduce "sleep pressure," which aids in falling asleep.
Avoid exercise close to bedtime ⚠️
Keep exercise 2-3 hours from Sleep to prevent circadian cycle disruption. Cortisol spikes close to bedtime will prevent quality sleep cycles.
Supplements
L-Theanine promotes relaxation and a sense of calm.Magnesium Threonate helps muscles to relax and promotes recovery.
ZMA - (zinc, magnesium, Vitamin B12) is designed to help with restorative Sleep and recovery.
Tools
- Whoop Strap technology is designed to detect changes in heart rate, body temperature, and movement. It delivers a detailed report on how much time was spent in bed, how long it took to fall asleep, how much time was spent in each stage of Sleep, and the number of disturbances.
- Cooling technologies such as Chillipads can generate the optimal sleep temperature for slSleepSmart beds such as Eight SleSleepe scheduled cooling and heating to optimize for your unique sleep preferences.
Mathew Walker
Ph.D. Mathew Walker, author of “Why"we sleep” is"a Professor of psychology and neuroscience at Cal Berkeley. After decades of research and thousands of studies in laboratories across the world, Dr. Walker has become one of the well-known sleep scientists with multiple guest appearances on the Joe Rogan Podcast. Walker is a former sleep consultant to the NBA, NFL, Pixar animation, gov agencies, tech, and financial companies.