AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
Dec 8, 2022
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Discover effective strategies to boost deep sleep and tackle common sleep disruptors. Learn how to eliminate pesky sugar cravings with practical tips. Find out the ideal protein intake for optimal health. Explore the best practices for morning routines when sunlight isn’t an option. Finally, debate the merits of frequent short stretching sessions versus longer, less frequent ones for improved flexibility. It's a treasure trove of science-backed advice for enhancing your well-being!
To improve deep sleep, avoid substances like caffeine, alcohol, and cannabis before bedtime, and exercise moderately at least six hours before sleep.
Striving for a balance between slow-wave sleep and REM sleep is important for overall sleep architecture and optimal brain function.
Deep dives
Improving Deep Sleep: Tips and Science-Backed Protocols
Improving deep sleep, specifically slow-wave sleep, is a goal for many individuals. Deep sleep occurs primarily in the first half of the night and is crucial for bodily repair and the secretion of growth hormone. To enhance deep sleep, it is important to avoid certain substances before bedtime, such as caffeine, alcohol, and cannabis, as they disrupt sleep architecture. Additionally, avoiding food intake within two hours of sleep can optimize growth hormone output during deep sleep. Exercise, especially moderately intense exercise done at least six hours before bedtime, has been shown to improve slow-wave sleep. Supplementing with magnesium threonate or magnesium bisglycinate, theanine, and apigenin can also enhance sleep quality. Another supplement, myoinositol, has been found to adjust the architecture of sleep, promoting slow-wave sleep in particular. It is worth noting that sleep trackers provide estimates and are not perfectly accurate in determining sleep stages. While there are no specific health issues associated with a higher level of REM sleep and lower level of deep sleep, striking a balance between the two is beneficial for overall sleep architecture.
The Impact of Slow-Wave Sleep on Body and Brain
Slow-wave sleep, also known as deep sleep, plays a crucial role in bodily repair and brain function. During slow-wave sleep, growth hormone is released, aiding in the repair of bodily tissues. Moreover, slow-wave sleep facilitates the removal of debris in the brain, a process vital for maintaining brain health. The dreams experienced during deep sleep tend to be less emotionally charged compared to REM sleep. While reduced slow-wave sleep may not have specific health consequences explored in studies, it is important to strive for a balance between slow-wave sleep and REM sleep throughout the night. Most individuals require an adequate amount of sleep, typically six to eight hours, to achieve this balance and support overall health.
Tools to Enhance Slow-Wave Sleep
Various tools can be utilized to enhance slow-wave sleep. Engaging in exercise, moderately intense and completed at least six hours before bedtime, has been shown to improve slow-wave sleep quality. It is crucial to avoid consuming alcohol, caffeine, and cannabis within the eight to 12 hours leading up to sleep, as they can disrupt sleep architecture and reduce the amount of slow-wave sleep. Avoiding food intake within two hours of sleep promotes growth hormone production during the night. Certain supplements, such as magnesium threonate, theanine, and apigenin, can improve sleep depth and shorten the time it takes to fall asleep. Myoinositol, a supplement known for its impact on anxiety, can enhance the structure and quality of slow-wave sleep, particularly for individuals following a low-carbohydrate diet.
Balancing Slow-Wave Sleep and REM Sleep
While a precise balance between slow-wave sleep and REM sleep is not necessary, it is beneficial to strive for equilibrium between the two sleep stages. Slow-wave sleep, occurring in the first half of the night, is associated with growth hormone secretion, bodily tissue repair, and the washout of debris in the brain. REM sleep, more prominent in the second half of the night, is characterized by emotional dreams and plays a role in emotional regulation. Achieving a balance supports overall sleep architecture. Getting at least six hours of sleep per night is generally recommended, although individual sleep needs may vary. While an imbalance between slow-wave sleep and REM sleep may not have specific health implications, optimal sleep quality relies on a balanced sleep architecture.
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