How to Troubleshoot Poor Sleep

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Alcohol decreases REM sleep without a doubt. Marijuana is the same way, though we think that marijuana would make us sleepier. Even one drink will affect your sleep negatively. If you're doing all of those things and you're still not sleeping well, then it's time to have the conversations about what might help your sleep. But remember, I think for maybe 80, 90% doing those things will improve your sleep"

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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