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Share learnings, protocols, advice on how to improve your sleep quality
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@gina
#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
How Does Caffeine Affect Your Sleep
AI Key Takeaways
- Caffeine is a stimulant that works to keep people awake by way of competing with adenosine.
- The longer that we're awake, the more adenosine is building up.
- Caffeine has a half life of five to six hours, which means that after about five to six hours, half of the caffeine still in your system, which means that caffeine has a quarter life of 10 to 12 hours.
- Caffeine can decrease the amount of deep sleep by 30%.
@AndySporring
Developing a Rational Approach to Supplementation for Health & Performance
A Rational Approach to Supplementation for Sleep
AI Key Takeaways
- A broad spectrum supplement is the best option for foundational supplementation
- Foundational needs should include vitamins, minerals, probiotics, digestive enzymes and adaptogens
- Paying attention to nutrition is necessary even with supplementation
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@dj_timmy
#221 ‒ Understanding sleep and how to improve it
The Importance of Sleep
AI Key Takeaways
- Sleep is important for survival.
- Sleep is a way to reduce oxygen saturation levels.
- Sleep serves a vital set of functions.
@arjan
E228: Matthew Walker: The World’s No.1 Sleep Expert (The 6 Sleep Hacks You NEED!)
Short Sleep Predicts Premature Mortality
AI Key Takeaways
- Lack of sleep has various implications such as performance drop, memory loss, decrease in libido, etc.
- Short-term sleep deprivation can cause significant disruption in blood sugar levels.
- Short-term sleep deprivation can age a male by a decade regarding testosterone levels.
- Female reproductive health can also be impaired due to lack of sleep.
@amirazimi
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
Sleep Apnea increase the chance of stroke
AI Key Takeaways
- At altitude, the amount of oxygen that can be delivered to the tissues is increased, which can lead to a feeling of being "beastly".
- Sleep apnea is a serious health concern that can lead to cardiovascular events, heart attack, stroke, and sexual dysfunction.
@kyle
Master Stress: Tools for Managing Stress & Anxiety
L Theanine on stress and well-being
AI Key Takeaways
- Theonine can enhance the transition to sleep, in depth of sleep.
- It tends to turn off our fore brain a little better, reduce the activity of our kind of thinking systems and ruminating systems.
- It has effects on insomnia, on some blood lipid profiles.
@timm
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
The Importance of the First Sleep Cycle for Growth Hormone Release and Protein Synthesis
AI Key Takeaways
- The first sleep cycle is when you get a big bolus of growth hormone release.
- Missing the first deep, slow-wave sleep period means missing the big bolus of growth hormone release.
- Protein synthesis that builds memories in our brain happens in the first cycle of sleep.
- Missing the first 90 minutes of sleep can happen due to sleep-driving, which can be dangerous.
@gina
#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
The Warm Bath Effect in Inducing Deep Sleep
AI Key Takeaways
- The way that we drop our core body temperature is by having pushing the blood out to the surface of the skin.
- At that point, you can emit the heat from the core of the body and your core body temperature plummet.
- The way that people can manipulate this is by using hot baths or showers before bed.
- I think many people sometimes will say, well, I know that if I have a hot bath or a shower before bed, I get into bed and I typically fall asleep faster.
- But you think that it's because you're nice and warm and toasty. It's the opposite. It's that the warm water on the skin actually dilates the blood vessels.
- That's why I would get rosy cheeks.
- And all of a sudden, the blood comes to the surface.
- And it's almost as though you're charming like a snake charmer.
- You're charming the heat out of the core of the body, bringing it to the surface.
- And when you get out of the bath, your core body temperature actually plummets.
- That is what helps you fall asleep and stay asleep more soundly.
@DrBrianKeating
Fighter Pilot's Stealth Secrets to DOMINATION: Hasard Lee: The Into the Impossible Podcast
Tips for a Good Night's Sleep, Sound Machines, and Blackout Curtains
AI Key Takeaways
- Getting a good night's sleep requires getting off devices, having a routine, and exercising during the day
- A sound machine can be helpful for those working the graveyard shift
- Blackout curtains and a cool room temperature can also aid in a good night's sleep
- Staying disciplined is key in maintaining good sleep habits
- Supplements and remedies like Uda can also be explored to aid in sleep
@liormor
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
The Effects of Intense Afternoon Exercise on Your Body Clock
AI Key Takeaways
- Intense afternoon exercise can increase body temperature and delay circadian clock
- Limit caffeine intake if exercising in the afternoon
- Exercising early in the day is less likely to shift circadian clock
@min
#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
The Relationship between Sleep and Alzheimer's Disease
AI Key Takeaways
- Sleep is related to the development of Alzheimer's disease.
- Sleep deprivation can increase the amount of Alzheimer's disease proteins in the brain.
@jlandsborough
Part 2: Health and longevity | The Proof 2022 year in review
Natural Supplements for Better Sleep
AI Key Takeaways
- Many people rely on sleeping pills, but they often result in poor quality sleep which creates other issues.
- Drinking alcohol or using THC to help you fall asleep also leads to poor quality sleep.
- Supplements like Magnesium-308, T-H-R-E-N-A-T-E, and Magnesium Biscalizinate can be cognitive enhancers and are preferable to sleeping pills.
- Apogenin, derived from chamomile, is a popular supplement for better sleep.
@shantal
All Your Sleep Questions, Answered | Dr. Matthew Walker
Is there a thing like sleep debt
AI Key Takeaways
- Sleep is an important reflection of who we are as a species.
- Sleep debt cannot be accumulated or paid off at a later time.
- Untreated sleep disorders like sleep apnea can have serious consequences.
- Improving sleep can reduce the risk of developing Alzheimer's disease.
@AndySporring
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
The Different Types of Sleep
AI Key Takeaways
- There is a difference between early sleep and late sleep, and catching up on sleep in the middle of the night is difficult.
- Deep sleep is considered to be the deepest sleep, and REM sleep is more dense than nonREM sleep.
@jlandsborough
#233 - AMA #42: Optimizing sleep - bedtime routine, molecule regimen, sleep trackers, sauna, & more
Impact of Fasting on Sleep Quality
AI Key Takeaways
- Low glucose levels on an empty stomach can impact sleep significantly
- Fasting can improve sleep quality in ways that were not expected
- Eating dinner early can help with hunger pains and improve sleep
@shantal
All Your Sleep Questions, Answered | Dr. Matthew Walker
The Role of Sleep in Physiology
AI Key Takeaways
- Men who sleep only 4-5 hours a night have the testosterone levels of someone 10 years older.
- Lack of sleep ages reproductive health for both men and women.
- Lack of sleep has a significant impact on the cardiovascular system, with a 24% increase in heart attacks after losing an hour of sleep.
- Gaining an hour of sleep leads to a 21% reduction in heart attacks.
- Road traffic accidents and suicide rates also follow the same pattern of heart attacks after daylight savings time.
- A lack of sleep affects the immune system, causing a 70% drop in natural killer cells after just 4 hours of sleep.
- Sleep is crucial for the brain's function and well-being.
@manishsingh
GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
Tips for Optimizing Sleep and the Time Shifter App
AI Key Takeaways
- It's important to run through a checklist and identify areas where sleep may not be optimized
- Getting excellent sleep consistently can transform everything in a positive way, while not getting it can transform everything in a negative way
- Time Shifter is an app that can help with consistent travel and jet lag by providing a protocol for light, stimulant, food, and hydration
@liormor
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
The Importance of Cues and Stimuli for Sleep and Wakefulness
AI Key Takeaways
- Cues and imputs are needed for the brain and body to feel alert and focused or to sleep
- Light and darkness are powerful tools for controlling sleep and wakefulness
- Temperature is another tool that affects sleep
@shantal
All Your Sleep Questions, Answered | Dr. Matthew Walker
- The Impact of Sleep on Emotions, Relationships, and Performance
AI Key Takeaways
- Sleep deprivation increases reactivity in the emotional center of the brain called the amygdala by 60%
- Lack of sleep severs the connection between the prefrontal cortex and the emotional brain, leading to decreased regulatory control
- Sleep disruption is linked to anxiety, PTSD, schizophrenia, depression, and suicide
- Sleep plays a significant role in mental health and may have implications for treatment and prevention of mental illness
@pradeep7
AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness
The Benefits of Sunlight and Being in Nature
AI Key Takeaways
- Morning sunlight has positive effects on daytime mood, focus, alertness, metabolism, mental health, physical health, and performance.
- Getting sunlight in the eyes early in the day and in the evening is a well-supported protocol.
- Deriving benefits from sunlight requires being outside and not through windows, windshields, or screens.
- If unable to get sunlight, a sad lamp can be used, but it is not as effective.
- Being near bodies of water, particularly moving bodies of water, has positive health benefits.
- Negative patterns of ionization near bodies of water can improve circadian rhythm and mental and physical health.
- Negative ionization machines in home environments have some positive health benefits, but not as significant as being outdoors near water.
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