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    About this Episode

    Sleep is powerful. You’ve probably heard this statement a thousand times. It’s all over the books, media, podcasts, videos, everywhere. But many of us still lack a deep understanding of its power and how to use it for our benefit. In today’s episode, 3 guests dive deeper into understanding the amazing human mind and how sleep is critical to operating at 100% mental capacity. We talk about how to unlock its power — particularly during really hectic seasons of life.

    Andrew Huberman is a neuroscientist at Stanford University. He also runs the Huberman Lab, which studies how the brain functions, how it changes through experiences, and how to repair the brain after injury or disease. 

    David Sinclair is a tenured Professor in the Department of Genetics at the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School and serves as President of the Academy for Health and Lifespan Research. He is best known for his work on understanding why we age and how to slow its effects.

    Dr. Matthew Walker earned his degree in neuroscience from Nottingham University, UK, and his Ph.D. in neurophysiology from the Medical Research Council in London. Dr. Walker researches the impact of sleep on human health and disease, and he’s written the international bestseller, Why We Sleep, unlocking the power of sleep and dreams.

    In this episode you will learn

    • How inadequate sleep impacts brain function and overall mental health.
    • The ideal amount of sleep necessary for optimal health and well-being.
    • The effects of a poor diet on sleep quality, even when you're getting sufficient sleep, compared to the impact of a good diet on nights of poor sleep.
    • Ways to influence and potentially control the nature of your dreams.
    • Techniques to train your brain for more frequent lucid dreaming experiences.

    For more information go to www.lewishowes.com/1545

    For more Greatness text PODCAST to +1 (614) 350-3960

    Listen to the full episodes here:

    Andrew Huberman – https://link.chtbl.com/1219-pod

    David Sinclair – https://link.chtbl.com/1004-guest

    Matthew Walker – https://link.chtbl.com/1476-pod

    🔑 Key Takeaways

    • Prioritize sleep by establishing a routine that includes exposure to bright light in the morning, cutting off caffeine intake at the appropriate time, and avoiding bright lights at night to enhance the natural release of melatonin.
    • Dimming the lights, avoiding bright overhead lights, and using blue blockers can help improve sleep quality by supporting the release of melatonin.
    • Adjusting sleep schedules, incorporating short naps, and elevating feet during sleep can improve cognitive function and overall brain health. Find the best sleeping position and routine that works for you.
    • Increase brown fat density, create a conducive sleep environment, prepare the mind for sleep, and avoid stimulating activities or heavy meals before bedtime for better sleep and overall well-being.
    • Our lifestyle choices greatly determine our health in old age. Simple changes like healthy eating and exercise can activate longevity genes, adding years to our lives.
    • By incorporating colorful vegetables and adopting a plant-based diet, we can activate longevity pathways and improve overall health. However, it's crucial to reduce meat consumption to prevent inhibiting these pathways.
    • Getting enough sleep is essential for our overall well-being and can have significant impacts on our immune system, cardiovascular health, and gene activity. Prioritizing seven to nine hours of quality sleep is crucial for optimal functioning.
    • Lack of sleep not only affects physical health but also increases the risk of cardiovascular disease, diabetes, stroke, dementia, certain cancers, and mental/cognitive functioning. It is important to prioritize sleep for overall well-being.
    • Prioritizing quality sleep is crucial for our well-being, as it not only improves physical and mental health but also enhances academic performance and overall life expectancy.
    • Adequate sleep is essential for better academic performance, cognitive abilities, and public safety. Framing sleep in terms of money and tangible benefits can lead to prioritizing sleep and improving individual lives, education, and the economy.

    📝 Podcast Summary

    The Importance of Sleep and Tips for Better Rest

    Getting enough sleep is crucial for our overall health and well-being. Not getting enough sleep can lead to various risks and health issues, including deficits in learning, immune system problems, disrupted hormones, increased cancer risks, and more. The severity of these risks depends on factors such as prior health, age, occupation, and context. The main cause of sleeplessness is the failure to turn off our thoughts, which can be due to various factors like rumination, traumas, arguments, self-doubt, and late-night eating. To improve our sleep, it is important to establish a routine that includes getting bright light in our eyes in the morning, cutting off caffeine intake at the appropriate time, and avoiding exposure to bright lights at night to support the natural release of melatonin. By prioritizing sleep and implementing these protocols, we can improve the quality and duration of our sleep, leading to better overall health and well-being.

    The Impact of Light on Sleep Quality

    Our exposure to light can greatly impact our sleep quality. Bright light, especially in the evening, can inhibit the release of melatonin, which is essential for falling asleep. To improve our sleep, it's important to dim the lights in the evening and avoid overhead lights, as they can suppress melatonin. Blue blockers can help, but they may not be effective if the light is still bright enough. Additionally, keeping the room cool can aid in falling asleep, as our body needs to experience a drop in temperature. Avoiding screens, reading books with dim light, and going to bed earlier can also contribute to better sleep.

    Sleep patterns, positions, and techniques for optimal brain health.

    Sleep patterns and positions can greatly impact our cognitive function and overall brain health. Adolescents and teenagers may benefit from a later sleep schedule, but most schools don't adhere to this. As adults, we often have to learn how to go to bed early and wake up early. Napping for 90 minutes or less during the day can be beneficial, as long as it doesn't interfere with nighttime sleep. Elevating feet slightly above the brain while sleeping can enhance the glymphatic system's clearance of cellular debris from the brain, promoting better brain function. This can be achieved by placing a pillow under the ankles. The benefits of this technique can be immediate, with no known safety risks. The best sleeping position varies depending on personal preference and body temperature.

    Factors that Improve Sleep Quality

    There are several factors that can improve the quality of our sleep. Firstly, increasing the density of brown fat through exposure to cold water can help our bodies become more comfortable in cold temperatures and burn calories more efficiently. Secondly, creating the right sleep environment, including keeping the room cool, having a dim light, and finding a comfortable sleeping position, can greatly enhance our sleep experience. Additionally, preparing our minds for sleep by practicing techniques like yoga nidra and turning off our thoughts can help us achieve a restful sleep. Lastly, avoiding stimulating activities or heavy meals close to bedtime can improve sleep quality. While everyone's ideal sleep routine may vary, implementing these practices can contribute to better sleep and overall well-being.

    Taking Control of Our Health in Old Age

    Our health in old age is largely within our control. Studies on twins have shown that 80% of our health in old age is determined by how we live our lives. Factors such as our community, positivity, thinking patterns, food choices, and sleep all play a significant role in our overall health. These lifestyle choices have been found to activate the Longevity genes, which contribute to a longer and healthier life. While there are advancements in genetic and medical interventions, even without technology or money, we can make positive changes. Simple actions such as not smoking, eating less, engaging in high-intensity interval training, and consuming a plant-based diet rich in monounsaturated fats and polyphenols can have a profound impact on our longevity. By embracing healthier habits, we can add an average of 14 years to our lives.

    Promoting Longevity Through Colorful and Vegetarian Diets

    Incorporating more colorful and stressed vegetables into our diet can activate Longevity pathways and promote overall health. While a plant-based diet is recommended, it's important to reduce meat consumption to avoid shutting down these pathways. Following the eating habits of individuals in the longest lived places in the world, such as Sardinia and Okinawa, is beneficial. This includes consuming foods like rice, dark leafy greens, tofu, miso soup, and fish in moderation. Additionally, practicing mindful eating, such as eating slower and stopping at around 60-70% full, can help regulate our appetite and prevent overeating. Remember, there will always be another meal, so it's important to recondition our mindset around food and listen to our body's cues.

    The Importance of Quality Sleep for Health and Functioning

    Sleep is incredibly important for our overall health and well-being. It is not just a luxury or something we can sacrifice for other activities. Without sufficient sleep, our brains and bodies suffer significant impairments, even more so than from a lack of food, water, or exercise. Research has shown that six hours of sleep or less is not enough for most individuals to function optimally without showing some kind of impairment. Lack of sleep can affect gene activity, compromising our immune system, promoting tumors, and contributing to cardiovascular disease and chronic inflammation. Therefore, prioritizing quality sleep, aiming for seven to nine hours a night, is crucial for optimal health and functioning.

    The Impact of Insufficient Sleep on Health and Well-being

    Insufficient sleep has significant negative impacts on our overall health and well-being. Short sleep duration is associated with a higher risk of cardiovascular disease, diabetes, stroke, dementia, certain forms of cancer, and even pre-diabetes in just one week. The effects of sleep deprivation go beyond physical health and extend to mental and cognitive functioning as well. Even losing just one hour of sleep can increase the risk of heart attacks, road traffic accidents, and harsher sentencing by federal judges. It is clear that human beings are uniquely affected by a lack of sleep, as no other species deliberately deprives themselves of sleep without a survival need. The global sleep loss epidemic may be influenced by factors such as societal stigma and a misguided perception that sufficient sleep is associated with laziness. It is crucial to prioritize and prioritize sleep for our overall well-being.

    Rethinking Sleep: A Vital Investment in Health

    Sleep is not a waste of time, but rather an incredible investment in our health. Changing our cultural appreciation of sleep is crucial. In today's society, we work longer hours and have longer commutes, leaving us with less time for quality sleep. Anxiety and stress are major roadblocks to getting a good night's sleep and can lead to insomnia. Unfortunately, we often reflect on our worries and concerns when we turn off the lights, making it difficult to sleep. There is also a lack of public health messaging and mandates regarding sleep, which needs to change. Additionally, delayed school start times have been shown to improve academic performance, decrease truancy rates, and even increase life expectancy among teenagers. Overall, prioritizing sleep is essential for our well-being.

    The importance of sleep for well-being, productivity, and safety.

    Getting enough sleep is crucial for our overall well-being, productivity, and safety. Research suggests that when sleep is abundant, our minds flourish, resulting in better academic performance and cognitive abilities. Moreover, the startling reduction in car crashes when schools implemented later start times demonstrates the significant impact of sufficient sleep on public safety. It is more effective to advocate for sleep by framing it in the language of money and tangible benefits, such as increased productivity and reduced healthcare costs. By prioritizing sleep and recognizing it as a civil right, we can improve the lives of individuals, enhance educational outcomes, and boost the economy by maximizing productivity.

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