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The Dr. Hyman Show
Why You Crave Carbs When You're Tired And How To Improve Sleep
Jan 15, 2024
Shawn Stevenson, Author of Sleep Smarter, joins Mark Hyman, Dr. Todd LePine, Dr. Andrew Huberman, and Dr. Cindy Geyer to discuss the value of sleep and sleep hygiene. They cover topics like the impact of sleep on health, strategies for better sleep, the connection between stress and sleep, managing inner chatter, the effects of sleep deprivation on cravings, the importance of magnesium, the impact of LED lights and blue light on sleep quality, and biological factors that contribute to sleep issues.
01:15:34
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Quick takeaways
- Sleep is crucial for optimal health, disease prevention, and weight control.
- Light pollution, particularly from electronic devices emitting blue light, disrupts the production of melatonin and elevates cortisol levels at night, leading to poor sleep quality.
Deep dives
Importance of Sleep and its Impact on Health, Disease Prevention, and Weight Control
Sleep is crucial for optimal health, disease prevention, and weight control. Lack of sleep can lead to insomnia and insufficient sleep, which affects overall health. The podcast episode discusses the basics of sleep hygiene and features conversations with experts on sleep cycles, the impact of blue light on melatonin, the importance of honoring circadian rhythm, and practical tips to improve the sleep environment. Sleep deprivation negatively affects productivity, focus, and performance, similar to being drunk. Proper sleep contributes to balanced cortisol levels, weight regulation, stress management, blood sugar control, and inflammation reduction. Psychological and physical stresses, poor nutrition, hormonal imbalances, and environmental toxins can disrupt sleep-wake cycles. Strategies to improve sleep quality include exercise in the morning, avoiding processed foods, maintaining a healthy gut microbiome, consuming good sleep nutrients like vitamin C, magnesium, calcium, and omega-3s, and minimizing exposure to blue light from electronic devices at night.
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