Podcasts about insufficient sleep

Send us a Text Message.Ever wondered what truly happens when you sleep and why sometimes it feels so elusive? Join us for an eye-opening conversation with Dr. Michael Koren and Dr. Mitchell Rothstein, a board-certified sleep medicine specialist, as we shed light on the mysteries of sleep and sleep disorders. Discover the root causes of common sleep issues like sleep apnea, narcolepsy, and restless leg syndrome, and understand why insufficient sleep tops the list of daytime sleepiness culprits. Dr. Rothstein dives into narcolepsy's genetic underpinnings and highlights how essential sleep is not only for survival but also for maintaining health and boosting economic productivity. Chronic sleep deprivation's severe consequences, like weakened immune responses and reduced job performance, underscore the urgency of prioritizing good sleep.Curious about the connection between your dreams and your emotions? We explore the fascinating relationship between REM sleep and mood disorders, and learn how early antidepressants that reduced dreaming sleep showed promise in treating depression. Dr. Rothstein explains the critical role of the amygdala in managing emotions during dreaming sleep and demystifies atonia—the temporary paralysis that keeps us from acting out our dreams. We also tackle the eerie phenomenon of sleep paralysis and how circadian rhythms influence our REM sleep patterns. Take away insights into how our genetic makeup shapes our daily routines, whether you're an early bird or a night owl.The discussion then shifts to sleep apnea, a disorder with profound health implications. Dr. Rothstein breaks down the stages of sleep and how disruptions can wreak havoc on your life. From the dangers of drowsy driving to the cardiovascular strain caused by repeated choking events during sleep, we cover it all. Learn about the latest treatments, from CPAP machines to innovative solutions like the INSPIRE hypoglossal nerve stimulator. Explore the potential of weight-loss medications currently under clinical trials to alleviate sleep apnea symptoms. Tune in for a comprehensive guide to understanding and tackling sleep disorders, and take the first step towards better sleep and a healthier life.Talking Topics:Sleep and Sleep Disorders OverviewDreaming Sleep, Sleep Disorders, and ParalysisSleep Apnea and Its RisksImpact of Sleep Apnea on HealthAdvancements in Sleep Apnea TreatmentRecording Date: June 21, 2024 from WJCT Studios.If you are interested in viewing the presentation slides, click here.Be a part of advancing science by participating in clinical research.Share with a friend. Rate, Review, and Subscribe to the MedEvidence! podcast to be notified when new episodes are released.Follow us on Social Media:FacebookInstagramTwitterLinkedInWant to learn more checkout our entire library of podcasts, videos, articles and presentations at www.MedEvidence.com Powered by ENCORE Research GroupMusic: Storyblocks - Corporate InspiredThank you for listening!

On this episode of the Dr. Tyna Show, I will be discussing all things sleep and sleep hygiene. You've heard me say it before, Sleep is Everything! This is such a critically important topic and one that tends to evoke a lot of emotion out of people, because when you are struggling with your sleep or sleep is not available to you the way that you want it to be, especially as we age, it's quite upsetting. Although I can't solve all of the problems on a podcast, I will try to introduce some concepts that you might find helpful. On This Episode We Cover: 0:06:01 - Actionable tips for improving sleep hygiene. 0:07:01 - Dangers of Ambien 0:10:17 - Utilizing Light for Better Sleep 0:11:33 - Morning Sunlight and Its Effects 0:20:53 - The Impact of Pets on Sleep 0:30:06 - Insufficient Sleep and Weight Loss 0:33:18 - High Ghrelin  and Its Effects 0:34:20 - What's the magic amount of sleep? 0:35:33 - Leptin vs Cortisol Products Mentioned: BioLight Red Light Panel - Code DRTYNA gets you 10% off at checkout Oura Ring Eye Mask Metabolic Revamp Toolkit + Sleep Guide Sponsored By: ALITURA NATURALS SKIN CARE Use Code DRTYNA for 20% off www.alitura.com Nutrisense Continuous Glucose Monitors (CGM) Get $30 OFF with code DRTYNA at nutrisense.io/drtyna Bioptimizers Go to bioptimizers.com/drtyna and use code DRTYNA to save 10% and get a free gift with purchase  PALEOVALLEY For 15% off go to http://paleovalley.com/drtyna The Dr. Tyna Store For 10% OFF Resilience, use code RESILIENCE10 at store.drtyna.com Head to www.Drtyna.com for the following offers: GET MY “OZEMPIC DONE RIGHT” FREE Mini-Course: https://www.drtyna.com/ozempicdoneright Grab my FREE GUIDE to Assess Your Metabolic Health Check out my Metabolic Revamp Toolkit (and sleep guide) for a deeper dive. Further Listening: EP. 129: Ozempic Done Right Part 4: Sustained Weight Loss | Solo Episode EP. 48: Sleep Heals | Shawn Stevenson Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.

We all experience restless nights every so often, but could excessive tossing and turning, late bedtimes, and insufficient sleep be detrimental to our skin's health and appearance?In this episode, host Dr. Sethi is joined by a special guest, Dr. Anil Rama, to discuss sleep hygiene and its impact on our skin and overall physical health. Dr. Rama is a neurologist and an expert in sleep medicine who founded and is the Medical Director of Saratoga Sleep and Brain, previously developed and led Kaiser Permanente's tertiary sleep medicine laboratory and serves as Adjunct Clinical Faculty at the Stanford Center for Sleep Sciences and Medicine. In this episode, Dr. Sethi and Dr. Rama discuss the many ways that healthy sleep can benefit our skin and improve our overall wellness. Their enlightening conversation surrounds topics like "beauty sleep," the adverse effects of poor sleep practices, and ways people can improve their sleep quality.As the founder of RenewMD Beauty Medical Spas and a woman of color, Dr. Sethi is dedicated to spreading science-backed skincare information on The Skin Report. Listen to this episode for more insights on healthy sleep practices for healthy skin!Follow and DM a question for Dr. Sethi to answer on The Skin Report Podcast: RenewMD Beauty Instagram:https://www.instagram.com/renewmd_beauty/RenewMD Beauty Medical Spas, California:https://renewmdwellness.com/Special OffersGlass Skin Trio Special Offer 25% off Promo Code: GlassTrio25Skin By Dr. Sethi - Holiday Season Offer 25% off Promo Code: HolidaySkin25Sources:“SHUT Up and Sleep” by Dr. Anil Ramahttps://books.google.com/books/about/SHUT_Up_and_Sleep.html?id=RTxNvgEACAAJ Sleep statistics from the Centers for Disease Control and Prevention referenced in “Why Sleep Matters—The Economic Costs of Insufficient Sleep”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627640/ Publication in the National Library of Medicine titled “Circadian Rhythm and the Skin: A Review of the Literature”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/ Clinical trial study on the association between perceived stress and impaired cutaneous wound healing titled “Perceived stress and cortisol levels predict speed of wound healing in healthy male adults”https://pubmed.ncbi.nlm.nih.gov/15110929/A study on “Insomnia Complaints and Perceived Immune Fitness in Young Adults with and without Self-Reported Impaired Wound Healing”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9412748/A 2017 study on the “Negative effects of restricted sleep on facial appearance and social appeal”https://royalsocietypublishing.org/doi/10.1098/rsos.160918A research article published on “Periocular Dark Circles: Correlates of...

Get ready to uncover the often-overlooked connection between sleep and work performance! In this episode, James Breese and Josh Kennedy delve into a  study revealing how insufficient sleep significantly impacts both men and women in the workplace. They discuss the intersection of lifestyle habits, gender differences, and the foundational role of sleep in overall health and productivity. Tune in to this enlightening discussion for insights that could transform your daily routine and work efficiency.Timeline Summary:[00:00:47] WWS (Walk, Water, Sleep) Method[00:01:08] Overview of the Japanese Study[00:03:32] Gender Differences in Lifestyle Habits[00:06:40] Importance of Sleep QualityKey Takeaways:Insufficient Sleep's Impact: Predominant factor in poor work performance.Gender-Specific Findings: Men's and women's lifestyle habits differ in affecting work performance.WWS Methodology: Emphasizes the basics - walking, hydration, and sleep.Exercise and Sleep: The need for a balance between activity and rest.Business Implications: Sleep's role in enhancing workplace productivity.Lifestyle Habits Study: Examination of various factors influencing work performance.Practical Tips for Improvement: Future podcast plans on improving sleep habits.Websites and Links Mentioned:Strength MattersStrength Matters Training SystemQuotes:"Insufficient sleep is the predominant factor affecting work performance." - James Breese"Sleep first, then exercise. It's about getting the basics right." - James Breese"Slow walking speed? That's why we focus on the 20-minute walk test." - James Breese"Improving sleep can significantly increase work productivity." - Josh Kennedy"Balancing exercise with adequate sleep is crucial for recovery." - Josh KennedyShow Your Support: Rate and Review Us!If you enjoyed today's episode, please consider giving us a 5-star rating and a review on Apple Podcasts or wherever you listen to podcasts. Your support helps us reach more people and bring you even more quality content. Click the link below to rate and review us now! Rate and Review us on Apple Podcasts FREE DownloadsTo learn more about Strength Matters and our high-performance training system, download your FREE copy of The Strength Matters System of Athletic Development. Get it at - www.strengthmatters.com/system

We frequently discuss how insufficient sleep may be harmful to cardiometabolic health, but is this the whole story? How does circadian rhythm misalignment contribute to this relationship? Could a behavioral sleep intervention possibly improve cardiometabolic health? Dr. Chris Depner investigates how insufficient sleep and circadian disruption contribute to the risk of metabolic disorders such as obesity and diabetes. His long-term goal is to develop sleep and circadian-based interventions that improve metabolic health. He is here to help us better understand the relationship between insufficient sleep, circadian disruption, and cardiometabolic health.

Una persona puede estar aproximadamente 3 semanas sin comer, 3-5 días sin beber y 10 días sin dormir antes de que diga chao. Esto nos da una imagen general de la importancia que tiene el sueño en nuestra vida. Si nos ponemos a calcular, una persona que muera con 81 años, habrá pasado de media 26.3 años de su vida durmiendo, el equivalente a un tercio de toda su vida. Hoy en Futuro Pluscuamperfecto vas a descubrir cómo dormir lo suficiente puede ser un superpoder, qué cosas tienes que tener en cuenta para aplicarlo cada día y algunos trucos prácticos para que puedas empezar a aplicarlo desde esta misma noche. Notas del episodio: "The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation" (Van Dongen et al., 2003): este estudio encontró que la privación de sueño produce efectos acumulativos en el rendimiento. Incluso la privación de sueño moderada (por ejemplo, dormir 6 horas por noche durante dos semanas) tuvo un impacto en el rendimiento cognitivo comparable al de no dormir en absoluto durante dos noches seguidas. "Chronic Sleep Restriction Negatively Affects Glucose Metabolism" (Broussard et al., 2016): este estudio mostró que las personas que duermen menos de 6 horas por noche durante una semana experimentaron cambios en la forma en que sus cuerpos procesan la glucosa, que es un factor de riesgo para la diabetes. "Sleep Habits and Susceptibility to the Common Cold" (Prather et al., 2015): este estudio encontró que las personas que dormían menos de 6 horas por noche eran más susceptibles a resfriarse que aquellas que dormían más de 7 horas por noche "The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation" (Van Dongen et al., 2003) encontró que la privación de sueño produce efectos acumulativos en el rendimiento, es decir, el deterioro cognitivo aumenta con cada noche sucesiva de privación de sueño. Esto implica que el "déficit de sueño" puede acumularse con el tiempo y afectar negativamente a la salud y el funcionamiento cognitivo. "Manifestations of Insufficient Sleep" (Killgore, 2010) discute cómo la falta de sueño puede afectar diversas funciones y procesos, incluyendo la función inmunológica, el metabolismo, la memoria, el aprendizaje y el rendimiento cognitivo. La privación de sueño puede tener un impacto negativo en estos y otros aspectos de la salud y el rendimiento. "Neurocognitive Consequences of Sleep Deprivation" (Durmer & Dinges, 2005) detalla cómo la privación de sueño afecta el rendimiento cognitivo. La privación de sueño puede causar disminución en la atención, el tiempo de reacción, la memoria de trabajo, la toma de decisiones y otros aspectos de la función cognitiva. Un estudio de 2007, "The Effects of 40 hours of Total Sleep Deprivation on the Physiological Arousal and Cognitive Performance of Male College Students" (Chuah et al.) mostró que incluso la privación de sueño a corto plazo (40 horas) puede tener un impacto significativo en la función cognitiva y en las respuestas emocionales. "Impact of Late Dinner on Nocturnal Glycemic Control in Patients with Type 2 Diabetes: A Randomized Clinical Trial” Referencia: Kakutani-Hatayama M, Kadoya M, Morita K, Okamura T, Nakanishi M, Yokota S, Koyama H, Kurajoh M, Yamamoto M, Shoji T, Moriwaki Y, Inaba M, Yamamoto T, Namba M. Impact of Late Dinner on Nocturnal Glycemic Control in Patients with Type 2 Diabetes: A Randomized Clinical Trial. J Clin Sleep Med. 2020 Sep 15;16(9):1569-1578. doi: 10.5664/jcsm.8512. PMID: 32267231.

Topics: 1 Insufficient sleep in teenagers is associated with being overweight and obesity. 2 Parents adopt unhealthy food routines for family wellbeing in place of unaffordable activities. 1. Dr. Venita Patel 2. Ms. Sonia Morris 3. Dr Davia Nielson 4. Ms Maria Presenters Murabbi Touqeer Tanvir & Waleed Ahmed Producer Nergis Nasir Researchers Saleha Bakhtiar, Neha Latif & Henna Ahmed

The team take on three different subjects in our new segment called 'Caught My Eye." We tackle the subject of how different rules and regulations in women's soccer can improve the quality of the game to the potential of African riders to start dominating world cycling and the relationship between sleep and concussion in impact sports.Show Notes:Sleep article https://meridian.allenpress.com/jat/article/doi/10.4085/1062-6050-0078.22/482396/Prospective-Implications-of-Insufficient-Sleep-forThe study on brain oxygenation in Kenyan runners that Ross was part of: https://pubmed.ncbi.nlm.nih.gov/28321639/ A paper analysing the Kenyan running phenomenon that Ross published: https://www.researchgate.net/publication/264745551_Analysis_of_the_Kenyan_Distance-Running_Phenomenon The study on scaling football in women based on physical differences: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00762/fullPeople To Follow Marco Altini on Twitter - @altini_marcoSian Allen on twitter - @DrSianAllen Get bonus content on Patreon See acast.com/privacy for privacy and opt-out information.

In today's episode, Bianca and Emilia talk about avoiding overwhelm and burnout and how lack of sleep directly impacts your chances of reaching both. They share the most common key indicators of overwhelm and how you can catch it before you crash into burnout. If you feel overwhelmed or stressed, make sure you tune in. Here's the list of episodes related to today's discussion, and we highly recommend listening to them as well:#16 | Why Longevity: Health, Wellness & Fitness#48 | What Builds Self Belief? #50 | How to Find Your Tribe#81 | Bridging the Gap Between Medicine, Brain & Mental Health  #84 | The Fastest Way to Recognize Your Worth #87 | Are You A Doer or a Pretender?Additional Resources:The Global Problem of Insufficient Sleep and Its Serious Public Health ImplicationsWhy Sleep Matters—The Economic Costs of Insufficient Sleep _________________________________Connect with Emilia, Bianca & the EVOLVE VENTURES Community:Click HERE to Register for our next Virtual FREE EventWebsite: www.evolveventurestech.com@EvolveVentures on Instagram@EvolveVenturesTech on Facebook (Public Page)Evolve Ventures Society (Private Facebook Group)@EvolvewithEmilia on Instagram / @Evolvewith Emilia on TikTok@EvolvewithBianca on InstagramShow notes:[6:11] When you're overwhelmed, there are indicators around you[13:42] How does sleep correlate with long-term thinking?[17:09] The “sleep when you're dead” mentality[22:50] Bianca's short-term thinking on mobility[27:23] On sleep and productivity[46:19] Outro***Leave them a 5-star review if you felt their energy, became inspired, or felt as though value was added to your life in your EVOLUTION.(Stay tuned for next Thursday's Episode!)

The 2021 America's Health Rankings report paints a complex and nuanced picture of America's health during the COVID-19 pandemic, including reversals of longer term trends across several measures. Some figures in the report appear at first glance to be quite alarming, while others appear surprisingly strong. Dr. Rhonda Randall, Chief Medical Officer of UnitedHealthcare E&I, breaks down the findings with host Ira Apfel.

Listen to a 5-minute summary of a study investigating the effects of variation in sleep duration and quality on postprandial blood sugar responses after breakfast the following morning, published in Diabetologia. A quick overview of the key findings is presented. Publication: Tsereteli N, Vallat R, Fernandez-Tajes J, et al. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2021 Nov 30. doi: 10.1007/s00125-021-05608-y Epub ahead of print. Additional references: Zee PC, Turek FW (2006) Sleep and health: everywhere and in both directions. Arch Intern Med. 166(16):1686–1688. Lee SWH, Ng KY, Chin WK (2017) The impact of sleep amount and sleep quality on glycemic control in type 2 diabetes: a systematic review and meta-analysis. Sleep Med Rev 31:91–101. Kim D, Hoyos CM, Mokhlesi B, Pamidi S and Jun JC (2020) Editorial: Metabolic Health in Normal and Abnormal Sleep. Front. Endocrinol. 11:131. doi: 10.3389/fendo.2020.00131 Kothari V, Cardona Z, Chirakalwasan N, Anothaisintawee T, Reutrakul S (2021) Sleep interventions and glucose metabolism: systematic review and meta-analysis. Sleep Med 78:24–35. For more free education, visit the DKIP website, follow us on Twitter (@dkipractice) or connect on LinkedIn. Funding statement: This independent educational activity is supported by an educational grant from Novo Nordisk A/S. The educational content has been developed by Liberum IME in conjunction with an independent steering committee; Novo Nordisk A/S has had no influence on the content of this education.

How do you improve your deep sleep? Are you sick and tired of being tired all of the time? If that's you, then you're in the right place. I'm here to answer that question plus provide you with proven strategies that help you sleep like a baby in no time! Watch and Enjoy! Dr. Kelly Shockley Key Moments in this Episode  ======================== 00:00 - Intro & Summary 00:49 - The Many Health Hazards of Insufficient Sleep 03:27 - 7 Ways to Optimize Your Sleep Sanctuary 12:12 - 12 Tips on How to Prepare for Bed and Ease Into Sleep 19:14 - Check This Out! ACCESS MY TOTAL BODY MASTERY RESOURCES ========================================= 7-DAY FULL BODY RESET MEAL PLAN Whether you're struggling with diabetes, heart disease, or any inflammatory type of health challenge, this meal plan was designed for you! Jump start your health with an easy-to-follow meal plan, simple recipes and even a grocery list to make life easy for you.https://chlabs.link/reset FROM SLUGGISH TO UNSTOPPABLE The exact roadmap that my patients use to achieve limitless energy, ninja-like focus and peak performance. https://chlabs.link/fstu-ebook THE QUICK-START GUIDE TO COMBATTING BURNOUT Proven strategy for never ending up with burnout again. https://chlabs.link/burnout 5-DAY TOTAL BODY MASTERY HEALTH CHALLENGE Warning: completion of this challenge may result in limitless energy, ninja-like focus, peak performance and total body mastery for the rest of your life. Learn exactly what is causing your health challenges and the proven system I use with all of my patients to help them easily take back full control of their health. https://chlabs.link/workshop 

Homily - February 6, 2021 Readings: Hebrews 13:15-17, 20-21; Psalm 23:1-3a, 3b-4, 5, 6; Mark 6:30-34 https://bible.usccb.org/bible/readings/020621.cfm  

There is a growing body of evidence to suggest that insufficient sleep can have detrimental effects on school-age children's cognitive, emotional and behavioral regulation. But there remains a lack of objectively measured data on the stability and prevalence of insufficient sleep. In this episode, we meet Bror Ranum who is currently doing his PhD at the Norwegian University of Science and Technology. He was involved in a large prospective study of almost 800 children between the ages of 6-12 years to objectively measure the prevalence and stability of insufficient sleep using actigraphy. The results suggest the importance of measuring the number of nights of insufficient sleep as opposed to only taking an average measure over a week. See acast.com/privacy for privacy and opt-out information.

In Episode #16 des Personal Training Zug Podcast gehen Patrick und ich nochmals auf den Schlaf ein. Wir besprechen dieses Mal alles rund um die Wechselwirkung zwischen Schlaf und Sport. Wie beeinflusst der Schlaf den Sport und umgekehrt? Regelmäßiges Schlafdefizit kann den Athleten wegen Erkrankung oder häufiger auftretenden Verletzungen aus dem Training schließen, wodurch eine Trainingspause eingelegt werden muss. Wie kann man solche Rückschläge verhindern und seine Schlafqualität und Quantität verbessern? Die Antworten zu diesen Fragen findet ihr im Podcast #16 Insufficient Sleep in Young Athletes? Causes, Consequences, and Potential Treatments. https://www.ncbi.nlm.nih.gov/pubmed/31679145 Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. https://www.ncbi.nlm.nih.gov/pubmed/25028798 The influence of sleep and training load on illness in nationally competitive male Australian Football athletes: A cohort study over one season. https://www.ncbi.nlm.nih.gov/pubmed/29945830 Sleep-Related Issues for Recovery and Performance in Athletes. https://www.ncbi.nlm.nih.gov/pubmed/29651858 The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. https://www.ncbi.nlm.nih.gov/pubmed/30895177

‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’ We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short? Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL. Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance. Topics Covered [1:04] Pat’s take on the importance of sleep Critical brain function 7½ to 9 hours per night Quality more important than duration [3:04] Sleep research as a very new science Began in 1953 Study of how sleep affects human performance in last decade [4:06] How age influences the amount of sleep necessary Human brain not fully developed until 25 Adolescent brain requires 9-10 hours per night Harder to sleep in one block as we get older [6:04] The consequences associated with sleep deprivation Measurable change in reaction time Inability to concentrate Obesity, diabetes Inability to learn, retain information [7:58] Pat’s insight on napping Should take strategically 1-2pm = best time [9:48] Pat’s advice around sleep technology Impossible to measure sleep from wrist Consumer-grade wristwatches unproven Medical-grade tech 90-95% accurate (only measures when awake, asleep) [12:52] Why athletes don’t sleep well Natural biology Lifestyle issues Work/travel schedule [14:48] Pat’s approach to sleep monitoring with athletes Medical-grade ActiGraph Sync to phone, send data to computer Determine cause via data, questionnaire [16:52] Pat’s warnings about consumer-grade technology Ask for validation papers Sleep quality can’t be measured [18:34] Pat’s experience around the causes of sleep issues Biology bigger problem than might think Lifestyle only 10% Scheduling has improved in recent years Best athletes are best sleepers [20:30] Pat’s work with the Vancouver Canucks Ended road trips on east coast, home at 5am Three nights to catch up on sleep Often lost games in that window Recommended flying back next day, changes in sleep environment Went from worst road record to best (two years running) [24:51] The most common sleep disorders Restless leg syndrome Sleep apnea [27:09] Pat’s take on supplements and drugs Can be addictive Quality of sleep not same with sleeping pills [28:23] The ideal sleep for health, safety and performance Five cycles (about 1½ hours each) Includes REM sleep Brain decides what stage needed [31:40] Pat’s advice for athletes using melatonin, sleeping pills Ask yourself WHY (identify cause) Look for alternative solutions Prioritize sleep, adjust sleep environment [35:43] How the amount of time spent in bed relates to sleep duration Cheri Mah study of Stanford basketball team Overestimate amount of sleep by 70 minutes 10 hours in bed, only 8 hours of sleep [36:37] Pat’s insight around screens Blue light of computers, smartphones limits melatonin production Turn off at least one hour before bed Learn More About Pat Byrne  Pat’s Website Pat on Twitter Resources Daily Mail Article Fatigue Science ActiGraph Cheri Mah Research

We discuss 4 recent publications from the world of sleep science with Dr Jonathan Cedernaes. Discussing weekend sleep recovery, shift work & cancer, daylight saving time, and the inter-individuality in light response of the human circadian system Publication discussed in this episode: 1) Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep.  https://www.cell.com/current-biology/fulltext/S0960-9822(19)30098-3 2) Why Should We Abolish Daylight Saving Time?  https://journals.sagepub.com/doi/full/10.1177/0748730419854197 3) Shift work and cancer Carcinogenicity of shift work https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(19)30455-3/fulltext Night shift work and risk of breast cancer in women: the Generations Study cohort https://www.nature.com/articles/s41416-019-0485-7 4) High sensitivity and interindividual variability in the response of the human circadian system to evening light  https://www.pnas.org/content/116/24/12019   This episode's guest: Jonathan Cedernaes MD, PhD is a senior researcher at Uppsala University where he completed both his medical degree and his PhD in the Department of Neuroscience. LinkedIn: https://www.linkedin.com/in/jonathan-cedernaes-176b3159 Twitter: https://twitter.com/JCedernaes Sleep Science Facebook Group: https://www.facebook.com/groups/495466987134152/ More Resources: Society for Research on Biological Rhythms: https://srbr.org/ Sleep 4 Performance podcast with Sean Cain: https://bit.ly/2nGEhme Episode Homepage: https://sleepjunkies.com/research-roundup-sep-2019/ More Episodes:

We discuss 4 recent publications from the world of sleep science with Dr Jonathan Cedernaes. Discussing weekend sleep recovery, shift work & cancer, daylight saving time, and the inter-individuality in light response of the human circadian system Publication discussed in this episode: 1) Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep.  https://www.cell.com/current-biology/fulltext/S0960-9822(19)30098-3 2) Why Should We Abolish Daylight Saving Time?  https://journals.sagepub.com/doi/full/10.1177/0748730419854197 3) Shift work and cancer Carcinogenicity of shift work https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(19)30455-3/fulltext Night shift work and risk of breast cancer in women: the Generations Study cohort https://www.nature.com/articles/s41416-019-0485-7 4) High sensitivity and interindividual variability in the response of the human circadian system to evening light  https://www.pnas.org/content/116/24/12019   This episode's guest: Jonathan Cedernaes MD, PhD is a senior researcher at Uppsala University where he completed both his medical degree and his PhD in the Department of Neuroscience. LinkedIn: https://www.linkedin.com/in/jonathan-cedernaes-176b3159 Twitter: https://twitter.com/JCedernaes Sleep Science Facebook Group: https://www.facebook.com/groups/495466987134152/ More Resources: Society for Research on Biological Rhythms: https://srbr.org/ Sleep 4 Performance podcast with Sean Cain: https://bit.ly/2nGEhme Episode Homepage: http://sleepjunkies.com/research-roundup-sep-2019/ More Episodes:

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/

After a short hiatus from Audio Abstracts we are back covering some new and interesting literature. In this episode of S4P we cover an article from the Washington Post titled “Weekend ‘catch-up sleep’ is a lie”. The article was written based on a paper called “Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep” and looks at the effects of people who commonly increase their sleep duration on the weekend to recover from sleep loss incurred during the work week. You can access both at the links below! https://www.washingtonpost.com/health/2019/02/28/weekend-catch-up-sleep-is-lie/?noredirect=on&utm_term=.d32ceaf42ff0 https://www.cell.com/current-biology/fulltext/S0960-9822(19)30098-3 Contact me at iandunican@sleep4performance.com.au www.sleep4performance.com.au Twitter @sleep4perform You can also listen to S4P Radio on You Tube and Spotify

Learn about the 3 ways that insufficient sleep damages your body and anxiety. *Clearly, I am VERY new at creating and editing videos. Thanks for tolerating the scratchy audio, fast-talking, and random cuts! Read this video as a blog post: https://www.lifestylelighthouse.com/how-insufficient-sleep-worsens-anxiety/ The most common thing that people notice when they don't get enough sleep is that they function differently during the day. But, a consistent schedule that lacks sleep can result in damage to your immune system, heightened risk to some illnesses, as well as worse anxiety and insomnia! Going off of that, chronic insomnia that results from insufficient sleep often leads to the development of depression. When you don't get enough sleep, you enter a vicious cycle that becomes harder and harder to crawl out of. This video answers the "how?" and the "what do I do now?" when it comes to 3 ways that a lack of sleep can worsen your anxiety. --- Support this podcast: https://anchor.fm/lifestylelighthouse/support

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about if two-a-day training enhances results and why and how would you implement it, the best way to put on as much muscle as possible as a natural bodybuilder, the pros and cons of weekly vs monthly fasting and natural ways to boost serotonin levels. Weird shit starts to happen after you turn 36. The guys discuss hair growing in the wrong places. (6:45) Billionaires fucking with each other. What's Donald Trump's beef with Amazon CEO Jeff Bezos? (14:51) Nobody wants a trade war.  China fires back, announcing tariffs on US planes, cars and soybeans. The guys speculate on this chess battle. (17:00) Technology decentralizing everything. Will our economy collapse in our lifetime? The guys share their thoughts. (32:30) From the kids who brought you the Tide Pod challenge, the Condom Snorting challenge. Yes, this is real life. (33:56) Professional at being angry. The most recent shooting at YouTube HQ and the guys share their opinion on everyone being a reporter these days. (37:07) The guys talk bank robberies and personal stories they have heard about. (40:54) The importance of good quality sleep. New study indicates “Insufficient Sleep as a Contributor to Weight Gain.” (43:30) The “Home Improvement Thread.” How the dynamic has changed between Adam and his friends who now have kids. (49:00) Thrive Market Unboxing is back!! (57:21) Quah question #1 – How do you guys feel about two-a-day training? Does it enhance results and why and how would you implement it? (1:02:15) Quah question #2 – What is best way to put on as much muscle as possible as a natural bodybuilder? (1:16:38) Quah question #3 – What are the pros and cons of weekly vs. monthly fasting? (1:27:47) Quah question #4 – What are some natural ways to boost serotonin levels? (1:37:37) Related Links/Products Mentioned: It's never too late to get a buff body! '60-year-old' fitness fanatic shows off impressively ripped abs and bulging pecs  Donald Trump's tweets rattle markets but met with silence from Amazon China Puts Tariffs On Soybeans And Airplanes In Rebuff To Trump The condom challenge isn't the latest teen craze. Here's how it went viral anyway. YouTube Shooting and the Lie of DIY: Why User-Generated Content Is a Myth Mass Killings Inspire Copycats, Study Finds The chances of success are weak, but bank robbery attempts are still going strong Insufficient Sleep as a Contributor to Weight Gain The Sleeping Brain Neural Consequences of Chronic Short Sleep: Reversible or Lasting? Thrive Market 1. One FREE month's membership 2. $20 off your first three purchases of $49 or more (That's $60 off total!) 3. Free shipping on orders of $49 or more Daily Workout Can Be Done In Pieces The Fasting Mimicking Diet from Dr. Valter Longo – YouTube The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body – Book by Ori Hofmekler How to increase serotonin in the human brain without drugs Brain.fm **10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase!** The Effects of Calorie Restriction in Depression and Potential Mechanisms People Mentioned: Donald J. Trump (@realDonaldTrump) Twitter Jeff Bezos (@JeffBezos)  Twitter Senator Rand Paul (@RandPaul)  Twitter Arnold (@Schwarzenegger)  Twitter Arya Saffaie IFBB Pro Olympian (@arya_saffaie)  Instagram Valter Longo, PhD You insure your car but do you insure YOU? If you don't, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month's membership 2. $20 Off your first three purchases of $49 or more (That's $60 off total!) 3. Free shipping on orders of $49 or more Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

‘The best athletes on the teams I’ve worked with have always been the best sleepers. The bottom third of the sleepers are usually gone within a few years.’ We live in a world where functioning on less and less sleep has become ‘the new normal,’ so we may not realize just how much insufficient sleep impacts our performance. Of course, there are elements of this that are out of our control, like the travel schedule associated with competition. But if you are struggling to get close to the recommended 7½-9 hours, it is likely that your reaction time and your ability to focus are suffering. What is the best way to monitor how much sleep you’re actually getting? And how do you determine what’s causing the problem if you’re falling short? Pat Byrne is an authority in the field of sleep science with 30-plus years of experience in health and safety, risk management, and performance optimization. Pat’s fatigue management systems utilize state-of-the-art technology to revolutionize the way professional sports teams and 24/7 workplaces manage sleep schedules to enhance performance and mitigate risk. Pat’s elite client roster includes the US Department of Defense, Harvard Medical School, major mining and transportation companies, and leading sports teams in the NHL, NFL, NBA, MLS, MLB and AFL. Today Pat gives us the run down on the importance of sleep, explaining the influence of age and biological variation on the amount an individual needs. He shares the short- and long-term consequences of sleep deprivation, his experience around the causes of sleep issues, and why sleep quality is more important than duration. Pat cautions us against using consumer-grade technology to monitor sleep and relying on sleeping pills to get the rest we need. Listen in as Pat speaks to the sleep challenges particular to athletes, discussing his approach to consulting with individuals and teams to improve performance. Topics Covered [1:04] Pat’s take on the importance of sleep Critical brain function 7½ to 9 hours per night Quality more important than duration [3:04] Sleep research as a very new science Began in 1953 Study of how sleep affects human performance in last decade [4:06] How age influences the amount of sleep necessary Human brain not fully developed until 25 Adolescent brain requires 9-10 hours per night Harder to sleep in one block as we get older [6:04] The consequences associated with sleep deprivation Measurable change in reaction time Inability to concentrate Obesity, diabetes Inability to learn, retain information [7:58] Pat’s insight on napping Should take strategically 1-2pm = best time [9:48] Pat’s advice around sleep technology Impossible to measure sleep from wrist Consumer-grade wristwatches unproven Medical-grade tech 90-95% accurate (only measures when awake, asleep) [12:52] Why athletes don’t sleep well Natural biology Lifestyle issues Work/travel schedule [14:48] Pat’s approach to sleep monitoring with athletes Medical-grade ActiGraph Sync to phone, send data to computer Determine cause via data, questionnaire [16:52] Pat’s warnings about consumer-grade technology Ask for validation papers Sleep quality can’t be measured [18:34] Pat’s experience around the causes of sleep issues Biology bigger problem than might think Lifestyle only 10% Scheduling has improved in recent years Best athletes are best sleepers [20:30] Pat’s work with the Vancouver Canucks Ended road trips on east coast, home at 5am Three nights to catch up on sleep Often lost games in that window Recommended flying back next day, changes in sleep environment Went from worst road record to best (two years running) [24:51] The most common sleep disorders Restless leg syndrome Sleep apnea [27:09] Pat’s take on supplements and drugs Can be addictive Quality of sleep not same with sleeping pills [28:23] The ideal sleep for health, safety and performance Five cycles (about 1½ hours each) Includes REM sleep Brain decides what stage needed [31:40] Pat’s advice for athletes using melatonin, sleeping pills Ask yourself WHY (identify cause) Look for alternative solutions Prioritize sleep, adjust sleep environment [35:43] How the amount of time spent in bed relates to sleep duration Cheri Mah study of Stanford basketball team Overestimate amount of sleep by 70 minutes 10 hours in bed, only 8 hours of sleep [36:37] Pat’s insight around screens Blue light of computers, smartphones limits melatonin production Turn off at least one hour before bed Learn More About Pat Byrne  Pat’s Website Pat on Twitter Resources Daily Mail Article Fatigue Science ActiGraph Cheri Mah Research

Our guests tell us that many families avoid at home discussions about race for vraious reasons. Tune in to learn why the ability and practice of talking openly to your teens about race is so critical. Follow: @DrHoward_REC @Annie_Fox, @bamradionetwork.com Deborah Rivas-Drake, Ph.D., is Associate Professor of Education and Psychology at the University of Michigan. Dr. Howard Stevenson has served for 30 years as a clinical psychologist working conducting family therapy in low resourced rural and urban neighborhoods across the country and author of "Promoting Racial Literacy in Schools: Differences that Make a Difference." Annie Fox, M.Ed. is an educator and award-winning author, including, :Teen Survival Guide to Dating and Relating; Too Stressed to Think?"

Nutritional Consultant, Vanessa Ascencao says lack of sleep can potentially contribute to memory loss, poor brain function and mental illness...

(Note - last week we were unable to broadcast) If you aren't feeling full of energy, creative and excited about life, you are not getting enough sleep. It isn't about the number of hours, it is about the quality - deep, restorative sleep is your body's natural way of being. Listen in for some great tips and re-patterning to support your health and well-being. Call in with your best idea, or biggest frustrations.

The CDC has declared insufficient sleep to be a national health epidemic. Why are we not getting enough and how can we change our behaviors? Sean P.A. Drummond, PhD, director of the Behavioral Sleep Medicine Program and Cognitive Behavioral Interventions Program in the VA San Diego Healthcare System, joins host Dr. David Granet to discuss the ramifications of insufficient sleep and ways to improve your sleep health. Series: "Health Matters" [Health and Medicine] [Show ID: 25617]

The CDC has declared insufficient sleep to be a national health epidemic. Why are we not getting enough and how can we change our behaviors? Sean P.A. Drummond, PhD, director of the Behavioral Sleep Medicine Program and Cognitive Behavioral Interventions Program in the VA San Diego Healthcare System, joins host Dr. David Granet to discuss the ramifications of insufficient sleep and ways to improve your sleep health. Series: "Health Matters" [Health and Medicine] [Show ID: 25617]