#370 Full Guide How to Sleep Better and Fix Bad Sleeping Patterns - Greg Potter PhD
Aug 3, 2023
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Sleep expert Greg Potter discusses the importance of circadian rhythms, consequences of poor sleep, optimal sleep duration, benefits of napping, maintaining circadian rhythm, coping with shift work, exercising with bad sleep, supplements for sleep, safety of melatonin, and important sleep habits.
Aligning activities with circadian rhythms optimizes biological functions.
Sleep duration and quality impact health and well-being, emphasizing good sleep habits.
Consistency in daily habits and magnesium/L-theanine supplements can enhance sleep quality.
Deep dives
Importance of Circadian Rhythm in Regulating Sleep and Health
Aligning sleep and activities with our natural circadian rhythms optimizes our biological functions, such as wakefulness during the day and rest at night. Circadian misalignment can lead to various health issues, affecting metabolism, mood, and overall well-being. Understanding evolution drives the need for our bodies to synchronize with environmental cycles for optimal functioning.
Implications of Insufficient Sleep and Poor Sleep Quality on Health
Sleep duration and quality play crucial roles in health, impacting various systems in the body and increasing the risk of chronic diseases. Factors like sleep duration, architecture, breathing patterns, and timing influence overall health and well-being, highlighting the importance of prioritizing good sleep habits for overall health.
Determining the Ideal Amount and Quality of Sleep for Adults
For adults aged 18 to 64, the National Sleep Foundation recommends 7 to 9 hours of sleep per night. However, individual sleep needs can vary, and factors like genetics and age play a role in determining the ideal amount of sleep. Sleep quality, including REM and deep sleep stages, also impacts overall restorative health benefits.
Maintaining Consistent Sleep and Lifestyle Habits for Better Sleep Quality
Consistency in bedtime, wake-up time, meal timing, exercise routines, and light exposure is essential for improving sleep quality. Aligning daily habits with natural light-dark cycles and engaging in regular physical activity can support circadian rhythms and promote better sleep health. Additionally, using time-restricted eating and napping strategically can aid in enhancing alertness and overall well-being, particularly for individuals with irregular schedules like shift workers.
Supporting Cardiometabolic Health with Magnesium
Magnesium supplements can benefit sleep quality in individuals who do not regularly consume enough magnesium, as a significant percentage of the population is magnesium-deficient. Despite limited research on its direct impact on sleep, magnesium offers widespread health benefits, such as improving blood pressure, glycemic control, and blood lipids. The recommended elemental magnesium dose ranges between 300 to 600 milligrams, with different forms like citrate showing positive results but not substantially differing in effectiveness.
Enhancing Sleep with L-theanine and Ashwagandha
L-theanine, found in green tea, can aid in stress management and promote better sleep quality when taken in doses of 200 to 400 milligrams before bedtime. Similarly, KSM66 ashwagandha, a plant-based supplement, offers multifaceted health benefits, including potential improvements in cardiometabolic health, testosterone levels, and exercise adaptations. With a dose of 600 milligrams daily, ashwagandha proves safe for general use, aiding in stress reduction and overall health maintenance.
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Timestamps:
02:02 Why Are Circadian Rhythms Important
06:35 Consequences of Not Sleeping
12:10 How much sleep you need
29:59 Napping
35:15 Does it matter when you sleep?
44:50 How to maintain optimal circadian rhythm
52:24 How to cope with shift work and irregular sleep
01:03:22 Should you exercise with bad sleep
01:07:04 Supplements for sleep
01:15:50 Is melatonin safe and beneficial?
01:28:40 Important sleep habits
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