The Importance of Sleeping Late

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There does seem to be a significant amount of research suggesting that for teenagers they get a melatonin peak later in the night. I think one of the most important things that we should be allowing our children to do is sleep as late as they want. And especially teenagers but even elementary school kids letting them sleep is critical. Even though I may go to sleep at 8 15 or 8 30 here in Costa Rica which is actually what I do. But then I get up at five or five 30. This is also dependent on the light cycles and I find that my sleep times vary based on where I am in the world.

Paul’s episode today is all about sleep. He touches on substances like caffeine, alcohol, and marijuana, how grounding may impact circadian rhythms, and you’ll get an inside look at Paul’s morning and nighttime routine.

00:09:00 How we view sleep as a society

00:10:30 REM versus nonREM sleep

00:15:30 How much sleep is enough sleep?

00:19:50 Sleeping more = earning more?

21:50 Less sleep = less attractive?

00:25:35 Sleep for athletics and learning

00:27:40 How much/when to sleep

00:31:50 Paul’s sleep routine

00:46:45 Coffee, alcohol and marijuana’s effect on sleep

00:50:07 How to troubleshoot your sleep

00:52:00 Sleep supplements

00:54:40 Blue light’s effect on sleep

00:58:15 Grounding & sleep

References:

https://iristech.co/

Time Use and Productivity: The Wage Returns to Sleep: https://ideas.repec.org/p/wil/wileco/2015-17.html

Partial sleep deprivation reduces natural killer cell activity in humans: https://pubmed.ncbi.nlm.nih.gov/7871104/

Deep Sleep Gives Your Brain a Deep Clean: https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/

Negative effects of restricted sleep on facial appearance and social appeal: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/

Blocking nocturnal blue light for insomnia: A randomized controlled trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/

Smartphone viewing distance and sleep: An experimental study utilizing motion capture technology: https://www.researchgate.net/publication/314716943_Smartphone_viewing_distance_and_sleep_An_experimental_study_utilizing_motion_capture_technology

Amber lenses to block blue light and improve sleep: a randomized trial: https://pubmed.ncbi.nlm.nih.gov/20030543/

Perception of Sleep Disturbances due to Bedtime Use of Blue Light-Emitting Devices and Its Impact on Habits and Sleep Quality among Young Medical Students: https://www.hindawi.com/journals/bmri/2019/7012350/

Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans: https://pubmed.ncbi.nlm.nih.gov/21164152/

The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress: https://www.researchgate.net/publication/8081857_The_Biologic_Effects_of_Grounding_the_Human_Body_During_Sleep_as_Measured_by_Cortisol_Levels_and_Subjective_Reporting_of_Sleep_Pain_and_Stress

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