How to Survive in the Morning

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In Costa Rica where I live most of the time I'm near the equator and it's about 12 hours a daylight and 12 hours of darkness almost all year round. Most days it's dark here by six or six 15 and by 8 15 I've had darkness around my house because I don't use blue lights. And I'm tired I'm yawning and I go to sleep and then I use an eye mask at night to help with some of the morning sunlight but I'll still wake up at around five 15 to five 45 depending on when exactly I've gone to sleep and how tired I am from the day before. Anyone who's a surfer knows that earlier in the morning is

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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