Barbell Shrugged Physiology Friday: Sleep’s Role in Cellular and Metabolic Health w/ Dr. Chris Perry, Anders Varner, Doug Larson, and Coach Travis Mash
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Jun 27, 2025 Dr. Chris Perry, a Clinical Assistant Professor at the University at Buffalo and expert in sleep and sports science, joins the discussion. They explore the essential impact of sleep on metabolic health and debunk myths around sleep duration. The conversation dives into the sleep-health paradox, revealing risks tied to both insufficient and excessive sleep. Insights on aligning daily habits with circadian rhythms, the effects of THC and alcohol on sleep quality, and practical tips for improving sleep hygiene make this a compelling listen for health enthusiasts.
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Optimal Sleep Duration Matters
- Adults should aim for 7 to 9 hours of sleep nightly for optimal health.
- Both too little sleep (less than 5.5 hours) and excessive sleep (over 9 hours) increase mortality risk.
Sleep Regularity Outweighs Duration
- Sleep regularity can be more critical than total sleep duration for health.
- Consistent sleep-wake times reduce mortality by nearly half and lower cancer and cardiometabolic risks significantly.
Cut Bright Light Before Bed
- Dim lights an hour or two before bed and avoid blue light to encourage melatonin release.
- Opt for red or low-brightness lights to support natural sleep onset pathways.
