The Ultimate Human with Gary Brecka 234. How To Improve Your Sleep With These Sleep Hygiene Tips
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Jan 9, 2026 Discover the often-overlooked impact of sleep on health and metabolism. A Harvard study reveals that just one week of poor sleep can lead to pre-diabetic conditions. Learn about the glymphatic system and its role in brain waste clearance during sleep. Surprisingly, chronic short sleep in midlife is linked to a 30% increase in dementia risk. Emphasize the importance of consistency, scheduling, and creating an optimal sleep environment. Implement practical tips like morning light exposure and a calming wind-down routine for better sleep quality.
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Sleep Is A Biological Necessity
- Sleep is fundamental and built into every creature with a nervous system.
- Modern humans uniquely cut sleep short for productivity, harming focus and health.
Short Sleep Rapidly Harms Metabolism
- One week of five-hour sleep caused 20% drop in insulin sensitivity and 30% rise in free fatty acids.
- Gary Brecka shows sleep restriction creates pre-diabetic metabolic markers in healthy people fast.
Sleep Clears Brain Waste
- The glymphatic system clears brain waste during sleep by expanding intercellular spaces.
- Even one night of sleep deprivation raises beta amyloid, linking poor sleep to Alzheimer's risk.