Podcasts about rapid eye movement rem

In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Matt Walker, Sleep 00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis 00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones 00:07:08 Sponsor: Eight Sleep 00:08:54 Nighttime Waking Up, Fragmented Sleep 00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine 00:15:27 Alcohol & Sleep Effects 00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams 00:20:24 Sponsor: ROKA 00:22:12 Melatonin, Supplementation?, Dose 00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep 00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length 00:34:07 Sponsor: AG1 00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks 00:39:56 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Why do we have dreams and what do they mean?Some schools of thought attempt to attribute specific meanings and interpretations of dreams, but the Vedic stance is somewhat different. The Vedic worldview recognizes seven different states of consciousness, including dreaming, but as Thom explains in this episode, not all dreams are dreams, and none of them require interpretation…Episode Highlights:[00:45] What Does My Dream Mean?[02:18] One More Possibility Gone[03:57] The Illusion of Dream Duration[05:53] Dreams and Rapid Eye Movement (REM)[07:23] Dreaming in the Waking State[08:52] Dreams as Expressions of Stress Release[10:39] Sigmund Freud's Dream Theory[12:20] Brain's Storytelling Mechanism in Dreams[13:52] A Story Unfolds[15:15] Let It Go[17:03] Release of Stress[18:41] Exploring Turiya: Beyond the Three Relative States[20:40] Lucid Dreaming to Transcendent Experiences[22:53] Nature Does Not Speak in CodeUseful Linksinfo@thomknoles.com https://thomknoles.com/https://www.instagram.com/thethomknoleshttps://www.facebook.com/thethomknoleshttps://www.youtube.com/c/thomknoleshttps://thomknoles.com/ask-thom-anything/

Every once in a while, my computer bogs down. Everything I do takes longer than it should. Some programs don't even work. When that happens, I do a forced shutdown and reboot the computer. A few minutes later, it runs like new. You can do the same thing for your brain. Rather than trying to think and do things with a fraction of your cognitive abilities, you can reboot your brain with a ten-minute power nap. Some of the world's leading companies encourage employees to sleep during their workday. For several years, companies like Google, Zappos, and Uber have had designated nap spaces and "nap pods" to help their workforce refresh their minds at midday.Costa, D. (2017). "Should Employers Encourage Power Naps?" Harvard Business Review. Retrieved from hbr.org And no, they aren't doing this to be 'cool' or 'hip.' There's a science-backed reason behind it. This midday snooze isn't your typical slumber; it's a 'power nap.' You might be wondering: "What is a power nap?" A power nap, as the name implies, is a short bout of sleep designed to quickly rejuvenate your brain, leaving you more alert, focused, and yes, more productive.Dhand, R., & Sohal, H. (2006). "Good sleep, bad sleep! The role of daytime naps in healthy adults." Current Opinion in Pulmonary Medicine. Retrieved from journals.lww.com Reports indicate that after incorporating power naps into their daily routine, employees at these forward-thinking companies have seen noticeable improvements in job performance, creativity, and overall job satisfaction. This is where the power of a power nap truly shines. In this article, we'll dive into the amazing brain-rebooting benefits of power naps, explore how long a power nap should ideally be, and discuss what happens to your brain during this period of rest. Along the way, we'll make sure you're armed with evidence-based knowledge so you can optimize your own routine for peak performance. As always, keep the conversation going: Ask a question or leave a comment. What is a Power Nap? To put it simply, a power nap is a brief sleep that occurs during waking hours. But there's a bit more to it than that. Scientifically speaking, a power nap isn't about catching up on lost sleep or lazily dozing off during a dull meeting.Mednick, S., & Ehrman, M. (2006). "Take a Nap! Change Your Life." Workman Publishing. It's a strategic, short sleep that's meant to revive your mental sharpness.Dinges, D. F., Pack, F., Williams, K., Gillen, K. A., Powell, J. W., Ott, G. E., Aptowicz, C., & Pack, A. I. (1995). "Cumulative sleepiness, mood disturbance, and psychomotor vigilance performance decrements during a week of sleep restricted to 4-5 hours per night." Sleep, 20(4), 267-277. A power nap can last anywhere between 10 to 30 minutes. The key here is to keep it 'short.' Why? Because if you nap for too long, you risk entering the deeper stages of sleep, which can leave you groggy and disoriented when you wake up. This phenomenon is known as sleep inertia. Think of a power nap as a pit stop for your brain—a quick, but effective pause in the midst of your daily race. Just like how a quick fuel top-up can help a racing car run more efficiently, a power nap is meant to recharge your brain, so you can zoom through the rest of your day with mental clarity and agility.Gillberg, M., Kecklund, G., Axelsson, J., & Akerstedt, T. (1996). "The effects of a short daytime nap after restricted night sleep." Sleep, 19(7), 570-575. In the following sections, we'll delve into the science behind power naps and their benefits, and answer the question that's probably lingering on your mind: "How long should a power nap be?" The Science Behind Power Naps When you lay your head down for a power nap, what exactly happens to your brain? The answer lies in the unique architecture of sleep. Sleep comprises cycles, each including various stages, from light sleep to deep sleep and the dream-infused Rapid Eye Movement (REM) sleep.Carskadon,

As a soft tissue therapist, when a client comes to you because of pain or poor performance, how much emphasis do you place on their quantity & quality of sleep? How confident would you be in explaining the impact poor sleep can have on pain and performance? In Ep.63 of the Sports Therapy Association Podcast, we are honoured to be joined by Dr. Amy M. Bender, Director of Clinical Sleep Science at Cerebra, a digital health company in Canada focused on improving access to advanced digital sleep analysis and diagnostic sleep technology. Dr Bender is a highly respected researcher with written publications, interviews for stories in Oprah Magazine and public speaking appearances including Ted Med talk. Dr Bender has worked with the National Hockey League, Canadian national team athletes & Olympic athletes, and is no stranger to sport herself with pastimes including mountaineering and Ironman Triathlon. Topics discussed include:  How do measure quality of sleep? What's the ideal quantity of sleep? How accurate are wearable devices that measure sleep quantity and sleep quality? Many of us have heard the term Rapid Eye Movement (REM). What is significant about this stage of sleep? What are the other stages of sleep? How long should we be in the Deep Sleep stage? In what ways does exercise improve sleep? Why is sleep important for recovery and performance? How can lack of sleep reduce concentration and cognitive ability? What can people do to improve quality of sleep? How does a person's chronotype affect their sleep patterns? What are the symptoms of a sleep disorder? What should we do if we suspect we or one of our clients has a sleep disorder? Websites / Social Media Athlete's Screening Questionnaire: CentreForSleep.  @sleep4sport Instagram @sleep4sport Twitter Enjoyed the episode? Please take a couple of minutes to leave us a rating & review on Apple Podcasts. It really does make all the difference in helping us reach out to a larger audience. iPhone users you can do this from your phone, Android users you will need to do it from iTunes. All episodes are streamed live to our YouTube channel and remember all soft tissue therapists (non members included) are welcome to join us for the LIVE recording on Tuesdays at 8pm (UK time) on the Sports Therapy Association Facebook Page Questions? Email: matt@thesta.co.uk

Mimpi yang kita alami secara umum memiliki beberapa ciri dan kategori tertentu dan dapat dibedakan menjadi beberapa hal berikut ini : Normal Dream adalah mimpi Rapid Eye Movement (REM) maupun Non-REM (meskipun jarang) yang kita alami sepanjang malam. Dalam kondisi normal dream kita seperti sedang menyaksikan sebuah tayangan atau berperan namun tidak menyadarinya. Cirinya adalah kita tidak bisa mengatur dan cenderung pasif dalam mimpi ini, ketika mimpinya tidak terlalu berkesan, maka sebagian besar juga bisa kita lupakan ketika bangun. Normal Dream dapat ditingkatkan menjadi mimpi yang jelas (Vivid Dream) dan mimpi yang kita sadari (Lucid Dream) maupun mimpi yang menakutkan (Nightmares) tergantung tingkat kejelasan, kesadaran atau seberapa emosional mimpi tersebut. Sedikit berbeda dengan Normal Dream, Day Dreaming adalah sebuah lamunan, hal ini mungkin terjadi ketika kita ada dalam kondisi nyaman dan gelombang otak kita berpindah dari Beta ke Alfa, lalu kemudian masuk perlahan dalam kondisi Tetha. Day Dreaming umumnya terjadi pada saat kita masih setengah sadar, dan bisa muncul dalam bentuk kilasan ingatan maupun khayalan kita akan sesuatu hal. Ketika seseorang masuk terlalu dalam ke Day Dreaming, ia bisa saja menjadi tertidur dan bermimpi. Dalam beberapa proses kreatif, baik itu melukis, menciptakan lagu, tari ataupun film bisa jadi beberapa orang juga menggunakan Day Dreaming, karena biasanya dalam kondisi inilah seseorang bisa memiliki daya khayal yang tinggi dan bisa menyatukan antara realita dan imajinasi secara baik. --- Send in a voice message: https://anchor.fm/psikologid/message Support this podcast: https://anchor.fm/psikologid/support

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2020.11.16.385823v1?rss=1 Authors: Tsunematsu, T., Sakata, S., Sanagi, T., Tanaka, K. F., Matsui, K. Abstract: Neural activity is diverse, and varies depending on brain regions and sleep/wakefulness states. However, whether astrocyte activity differs between sleep/wakefulness states, and whether there are differences in astrocyte activity among brain regions remain poorly understood. In this study, we recorded astrocyte intracellular calcium (Ca2+) concentrations of mice during sleep/wakefulness states in the cortex, hippocampus, hypothalamus, cerebellum, and pons using fiber photometry. For this purpose, male transgenic mice in which their astrocytes specifically express the genetically encoded ratiometric Ca2+ sensor YCnano50 were used. We demonstrated that Ca2+ levels in astrocytes significantly decrease during Rapid Eye Movement (REM) sleep and increase after the onset of wakefulness. In contrast, differences in Ca2+ levels during non-Rapid Eye Movement (NREM) sleep were observed among different brain regions, and no significant decrease was observed in the hypothalamus and pons. Further analyses focusing on the transition between sleep/wakefulness states and correlation analysis with episode duration of REM showed that Ca2+ dynamics differed among brain regions, suggesting the existence of several clusters. To quantify region-specific Ca2+ dynamics, principal component analysis was performed to uncover three clusters; i.e., the first comprised the cortex and hippocampus, the second comprised the cerebellum, and the third comprised the hypothalamus and pons. Our study demonstrated that astrocyte Ca2+ levels change substantially according to sleep/wakefulness states. These changes were generally consistent, unlike neural activity. However, we also clarified that Ca2+ dynamics varies depending on the brain region, implying that astrocytes may play various physiological roles in sleep. Copy rights belong to original authors. Visit the link for more info

Find out about the damaging effects of using alcohol to get to sleep. Alcohol helps us to relax and nod off in no time, but even just a couple of drinks can radically affect the quality of our sleep. If you're regularly drinking more than Govt guidelines recommend, you may find you wake up the next day feeling like you haven't had much rest at all. Regularly drinking alcohol will disrupt sleep. For example, a heavy drinking session of more than six units in an evening, can make us spend more time in deep sleep and less time than usual in the important Rapid Eye Movement (REM) stage of sleep, which is an important restorative stage of sleep our bodies need.

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2020.07.29.223669v1?rss=1 Authors: Smith, P. C., Phillips, D. J., Viechweg, S. S., Schwartz, M. D., Mong, J. A. Abstract: To further our understanding of how gonadal steroids impact sleep biology, we sought to address the mechanism by which proestrus levels of cycling ovarian steroids, particularly estradiol (E2), suppress sleep in female rats. We showed that steroid replacement of proestrus levels of E2 to ovariectomized female rats, suppressed sleep to similar levels as those reported by endogenous ovarian hormones. We further showed that this suppression is due to the high levels of E2 alone, and that progesterone did not have a significant impact on sleep behavior. We found that E2 action within the Median Preoptic Nucleus (MnPN), which contains estrogen receptors (ERs), is necessary for this effect; antagonism of ERs in the MnPN attenuated the E2-mediated suppression of both nonRapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. Finally, we found E2 action at the MnPN is also sufficient for sleep suppression, as direct infusion of E2 into the MnPN suppressed sleep. Based on our findings, we predict proestrus levels of E2 alone, acting at the MnPN, mediate sex-hormone driven suppression of sleep in female rats. Copy rights belong to original authors. Visit the link for more info

In this episode, we discuss Rapid Eye Movement (REM) sleep and its role in our brain. YouTube: bit.ly/2JUjXVt Facebook: bit.ly/2PlIOaB Instagram: bit.ly/2OBFe7i Email List: bit.ly/2AXIzK6 Patreon: bit.ly/2OBBna0

Teresa Iglesias, a biologist at the Okinawa Institute of Science and Technology, recently co-authored a paper on whether cuttlefish can dream. Teresa and her team observed Rapid Eye Movement (REM) in cuttlefish during an experiment that also occurs in mammals and other vertebrates. REM in humans is what scientists think leads us to dream. Of course, it is difficult to provide evidence that cuttlefish dream, the possibility of it happening is more real than we might have thought before this study. Link to study: https://www.scientificamerican.com/article/cuttlefish-are-dazzling-but-do-they-dream/ What is your favourite species? Share your thoughts in the Speak Up For Blue Group: http://www.speakupforblue.com/group. Want to get started on living for a better Ocean? Sign up for the Grove Collaborative and get a free gift: http://www.speakupforblue.com/goocean. Check out the new Speak Up For The Ocean Blue Podcast App: http://www.speakupforblue.com/app.

We all worry about sleep, so I was very lucky to interview Professor Adrian Williams one  of the world’s leading experts on the subject. His credentials are impressive. He began his pioneering sleep research at Harvard the late 1970s, then at UCLA. In the mid-1990s, he set up of the one of the UK’s first comprehensive sleep services at St Thomas’s hospital and in 2010, King’s College, London appointed him as the first substantive Professorial Chair in Sleep Medicine in the UK.  In the interview, we run through why we sleep, the consequences of the lack of sleep, the stages of sleep including Rapid Eye Movement (REM) or dream phase. We also get practical. We talk how long we should sleep, wearable tech, jet lag, the impact of caffeine, alcohol and sleeping pills and how to get a good nights rest. By the way, make sure to subscribe, rate and review! Here are the timings [mm:ss] for different sections of the interview: Why do we need to sleep [1:42] Lack of sleep similar to being drunk [3:43] How much different animals sleep. [4:08] Human's sleep requirement is 8 hours. Impact of genes [4:41] Consequences of lack of sleep [5:26] Impact on neuro-cognitive functions [5:36] Impact on cardio-vascular/sympathetic system and resultant  high blood pressure, heart disease, stroke, diabetes issues [5:54] Night shift workers as real-world case of sleep deprivation [7:02] Large section of society is shift work related [8:01] Morning larks vs night owls [8:40] Sleep delayed syndrome. [9:35] Hunger and sleep. [10:25] Society has lack of sleep, which leads to obesity [11:20] Non-REM and REM sleep. The 90 minute cycle. [12:10] Non-REM and its restorative effects. [12:30] REM sleep rewires brain [12:51] Stage of night when REM and non-REM sleep occur. [14:05]  Skin repair and non-REM sleep [14:30] Dreaming [15:03] Best time to wake-up [15:35] The (pre-industrial) natural sleep timings [16:42] Exercise helps sleep [18:22] Siestas [19:49] Catching up on sleep [20:57] Cannot bank sleep.[22:17] Wearables sleep tech [22:30] Future is non-wearables tech [24:03] Caffeine and sleep [26:15]  Alcohol and sleep [27:44] Sleeping pills [28:20] Melatonin [28:59] Melatonin helps overcome jet lag [29:46]. How to overcoming jet lag [31:00] Age and sleep [32:10 ] Traffic accident, sleepiness and time of day [34:35] Sleep disorders/apnea [35:45].  Snoring as sign of sleep disorder [37:08] Top tips to get good sleep [40:00]  

Time is precious in our high speed, high-pressure world. We want to achieve more for ourselves, our families, and maybe for our communities. In order to do so, we need time, and we need to look for ways to maximize that scarce modern commodity: time.   We often try to beat time by spending less time resting. We eke out one more hour of watching a late night show or using social media. We fuel our tired selves with caffeine.   Such a lifestyle, though, hurts us in both the short and long terms. Less rest has been linked to Alzheimer’s disease and decreased longevity. Studies show that losing as little as three hours of sleep in a night can halve the effectiveness of the immune system!   Too little rest affects our minds as well as our bodies. It can result in depression, paranoia, and even hallucinations. What’s more, we become irritable with those we love and work with. We lose focus. Creativity becomes just too big a hill to climb, subtracting from our joy in life and work.   Let’s think about the flip side of this issue. What results do you want in your body and wellbeing? My wife, Shelley, is a professional health coach and she often talks about what she calls her five non-negotiable health results: brainpower, energy, motivation, calmness, sex drive. Who wouldn’t want their life to be full of these five outcomes? Shelley goes to great lengths to help her clients understand that a lifestyle of appropriate rest is foundational to every one of these health results.   Let’s start by talking about sleep. Research has shown that seven and preferably eight hours of sleep per night are optimal. Are you getting enough?   Reset, Rewire, and Refresh   During sleep, the body heals. It absorbs natural, soothing forces that energize it after the daily grind of use and abuse. It is similar to bodybuilding. Muscles are built after they are torn during the workout process. They repair and rebuild during rest. Similarly, we grow stronger through rest after the work of the day. Our bodies are revived, rebuilt, and strengthened at night.   A day’s work expends a lot of energy, and that energy has to be replenished through rest. Your body recalibrates its systems for a new day. (Weight loss tip: we actually release body fat when we sleep!).   Our minds rejuvenate during sleep too. We dream out a lot of mind overload during sleep. It is similar to unplugging all electronic devices and letting them rest for a few minutes before plugging them back in. This clears up any signal jams. Good rest “unplugs” your mind and lets it reset, rewire, and refresh.   For maximum vitality and clear-headedness, rest is essential.   Ways to Get More Rest     Try the app “Sleep Cycle”.     This app tracks and assesses your movements during sleep. It will give you a baseline of your sleep percentage (deep, moderate, and light).   Don’t stress if you don’t sleep pristinely according to this app! Just use it to get a rough idea of your rest levels and to measure improvement.     Use herbals.     Many mature men suffer from an enlarged prostate, which causes them to make several bathroom trips per night, a big sleep disrupter. Taking Saw Palmetto (readily available wherever vitamins are sold) helps balance hormones and promotes prostate health.   Drink few or no liquids after 6 p.m., and finish a light supper three hours before bed to prevent sleep-interrupting bathroom visits.   Other helpful herbals are: Organic, raw apple cider vinegar. Take a couple of tablespoons in a little warm water with a bit of raw honey just before bed. This stabilizes blood sugar and heals your gut while you sleep. Thanks to Tim Ferriss, Tools of Titans, we know that this makes the body more alkaline and rejuvenates hormones.   200-400 mg of L-Theanine before bed is very relaxing. L-theanine is an amino acid found in green and black tea as well as Bay Bolete mushrooms. It's also available in pill or tablet form at many drugstores.   Ashwagandha root has been used for about 3,000 years as a natural stress-reliever; several studies show it lowers levels of the stress hormone cortisol. 500-1000 mg during the day helps balance cortisol and encourages sleep at night. It also supports energy levels, which in turn helps reduce stress and improve immune health.   Seriphos or Phosphorylated Serine can be incredibly useful in cases of insomnia caused by elevated nighttime cortisol levels. If you have trouble falling asleep, get a second wind late at night, or wake up between 1 a.m.- 4 a.m. and can't get back to sleep, a cortisol imbalance may be the reason. One way to find out for sure is to get a cortisol test that will give you a snapshot of cortisol levels over 24 hours.   Seriphos, an amino acid, acts to rebalance cortisol levels. Taking 1000 mg just before dinner and another 2000 mg by 10 p.m. on a regular basis is ideal. If you take it after 10 p.m., it may interfere with the morning cortisol spike that is your body’s wake up call.   Lavender essential oil, rubbed on the bottoms of the feet, will help you fall back asleep if you wake up in the night.     Four Facilitating Factors for a Good Night’s Sleep   TIME   As breathing and heartbeat indicate, the body thrives on rhythm! Circadian rhythms are your daily bodily rhythms or your body clock. If they are thrown off, say by an international trip or a sleepless night, you may have a headache the next day or remain sluggish for hours.   People need deep sleep, known as Rapid Eye Movement (REM) sleep, to repair body and mind. To make sure you get enough:   Be in bed by ten p.m. or earlier. Avoid caffeine or at least cut it back after 12 noon. Caffeine wreaks havoc with your body clock!     LIGHT STATE   Sleep in a dark room. Make sure there are no green or blue lights visible in the bedroom. Use light-blocking bedroom shades or a sleep mask. Shut off all electronic screens one hour before bed. Read a paper book before bed. Don’t turn on screens if you wake in the night. Dim lights in the evening. Wear blue-light-blocking glasses in the evening.     NOISE     Noise bring us out of deep sleep or keep us from going into deep sleep. So monitor both sound noise and “electronic noise”. A white noise machine can neutralize night sounds. Earplugs help too.   Earplugs are especially handy if your bed partner or pet snores. Silicone ones work well. Pull the upper ear back and up to insert. If worn properly, you won’t even hear the snap of fingers.   Turn off your WiFi to reduce electronic noise. Four or five years ago, the University of Melbourne completed an extensive study on how electromagnetic field (EMF) radiation from WiFi networks affects the quality of our sleep. Our bodies sense EMF radiation as if it were light. Then the pineal gland reacts and slows down melatonin production, the hormone that regulates our sleep and circadian rhythms.   Put your phone on airplane mode, unless loved ones may need to call. In that case, keep the phone 8 - 10 feet across the room to cut down on this electronic “noise”.   STATE OF BODY and MIND   Put your legs up the wall and/or do stretching yoga poses before bed.   Exercise outside, even on cloudy days, to stimulate the neurotransmitter serotonin, which then makes more melatonin at night.   To fall asleep or back asleep, take slow, deep breaths (4-5 count inhale, equal count hold, 4-5 count exhale, equal count hold, and so on).   Try one method at a time for a week or so and see what works best for you.   Rest without Sleeping     Sleep is the foundational daily system for rest. However, other avenues of rest are important too.   Daily Rest Even a minute of rest here or there helps. You needn’t go to sleep; you just need to go into a restful mode.   Meditation and/or prayer in the morning can be vital to starting the day with a clear and calm mind. Go for a nature walk instead of taking a coffee break. Close your eyes for a moment or two and visualize a beautiful natural scene or revisit happy memories. Just breathe. Close your eyes and breathe deeply.   Weekly Rest For one day a week, I stop doing things that I normally do to make money or accomplish things. Ceasing my own striving to succeed develops a trustful attitude and a sustainable lifestyle.   Pursuing spiritual activities is a great rest from the hustle and bustle of the world. Take a weekly rest day and spend it doing soul-nourishing activities.   Nurturing relationships with God and other people is restful and restorative. Good relationships are an important part of happiness and health; serving others results in a “helper’s high” and the reinforcement of belonging. It even affects longevity!   Reading things to edify the spirit is important instead of reading potentially stressful news items. I spend time reading Psalms, Proverbs, and the rest of the Bible. I also read self-help books. I find these books realigning and refreshing for my inner self.   Take the time to exercise more on a weekly rest day. I know exercising more on your rest day sounds like an oxymoron but for most of us who live a fairly sedentary life during the week, this can be one of the most rejuvenating things for your body and soul. Your rest day is a good day for a nature hike or other outdoor activities.   Enjoy the process of making a healthy, gourmet meal and eating it in a leisurely way.   Monthly Rest Have you ever had the electricity go out for a day or so and found yourself feeling deeply rested and peaceful inside?   Once a month, take a media break or fast for a day or two. This will give you deep, internal rest from the constant signals and stimulation of the electronic age.   Yearly Rest Be sure to take that annual vacation! Don’t cram it so full of activities that you don’t have time to get bored and laze around.   Vitamin N   We are part of nature; thus, nature gives profound rest to our bodies and spirits. We spend most of our week inside, in front of computer screens. We rarely get a chance to get out and see the sun or feel the wind. Research shows that spending time in nature reduces stress and improves health. You will know by the sense of relief and liberation you feel once you are under that blue sky! So get some Vitamin N into your system!   Go for walks or hikes. Cultivate a garden. Develop an interest in different kinds of trees, plants, flowers or animals.   Nature is deeply restorative.   Dr. Oz is more than a TV personality; he is vice chairman of the surgery department at Columbia University's medical school. He says, “When we put patients into nature after [surgical] procedures, they actually recover faster.”   Rhythms of Rest Never think that it is counter-productive to set aside significant chunks of time to rest the body, mind, and spirit. Medical science can track the benefits of doing this. Sufficient quantity and quality of rest pay dividends in better memory, healthier immune function, healthier weight, relief for depression, stress management, improved energy, longevity, and curbing inflammation that is linked to heart disease, stroke, diabetes, and arthritis.   Develop your own system for success in creating the rhythms of rest that will give you the health results you want. Make a list of a few things you’re going to change, starting tonight. Enlist someone who will encourage you on your journey.   None of this is time wasted. When the body, mind, and spirit are rejuvenated, we are more effective. Some of the world’s greatest discoveries have been made when someone took a rest! Rest was when it all gelled in the mind and the person had a Eureka moment. Rest reveals fresh perspectives. We are more productive when we are well rested!   Rest well to live optimally. More rest = more success!

Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep. Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed. Here’s the outline of this interview with Greg Potter: [00:00:13] HumanOS.me. [00:00:46] Podcast: How to Track Effectively, with Dan Pardi. [00:01:04] What's a real British biscuit? [00:03:31] Myfood24. [00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219. [00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195. [00:05:24] Melatonin. [00:05:51] Circadin slow-release melatonin. [00:06:48] MTNR genetic polymorphisms. [00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608. [00:13:35] Metabolic consequences of reduced sleep. [00:16:40] Night shift work. [00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016). [00:18:24] Social jet lag. [00:20:24] Article: The Real Reason Why Spaniards Eat Late. [00:21:24] Naps. [00:23:55] Rapid Eye Movement (REM) sleep. [00:24:44] HumanOS courses on circadian biology. [00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216. [00:26:08] Zeitgeber (time cue). [00:27:10] Light-dark cycle, blue light. [00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528. [00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144. [00:30:38] Chronotypes. [00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911. [00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis. [00:39:06] Satchin Panda. [00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10. [00:42:20] Carb backloading. [00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775. [00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170. [00:48:06] John Kiefer. [00:49:46] Dim light melatonin onset (DLMO). [00:50:14] Timing of exercise before sleep. [00:50:49] Greg’s tips for improving sleep. [00:57:08] f.lux, Twilight for Android, Night Shift for iOS. [00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

As the stage in which people dream each night, rapid eye movement (REM) sleep can bring euphoria, terror, and even genuine harm in some instances. On transition into REM sleep, your body enters a fascinating state. True to its name, REM sleep results in characteristic, swift, saccadic eye movements. But many other features of REM sleep are noteworthy. During REM sleep, activity in some brain regions is even higher than during wakefulness, so it is little surprise that it is from this sleep stage that you naturally arise each day. This state has therefore been dubbed the “gateway to waking”. But while your brain is highly active in REM sleep, your muscles are actually paralyzed (other than your heart and respiratory muscles). For this reason, REM sleep is sometimes known as “paradoxical sleep”. But what exactly is REM sleep actually for? In this show, Dan speaks with Professor John Peever, Director of the Centre for Biology Timing and Cognition at the University of Toronto. Professor Peever's research focuses on how the brain regulates wakefulness and sleep, and our discussion focuses on REM sleep.

When was the last time you had a good night's sleep? Waking feeling refreshed with more increase in energy than when you went to bed. Sleep matters. Summer vacation takes us far away from good sleep patterns. But with school and routines, sleep matters.  Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://facebook.com/groups/thewomenofimpact    Our children tend to train us in the sleep patterns instead of how they need sleep. Sleep matters. Getting a good night's sleep is as important as fitness and nutrition. It's part of our lifestyle. But with the busyness of life, our sleep suffers. And how does that affect you and the family? Crabby and cranky children. Moody and touchy girls. Stubborn and defiant boys. And that leaves momma upset and soon to be a graying hairline.  Sleep matters! The sleep cycles include non-rapid eye movement (NREM) and rapid eye movement (REM).  Non-Rapid Eye Movement (NREM) is quiet sleep. Blood supply to the muscle is increased. Energy is restored. Tissue growth and cellular repair occurs. Hormones for growth and development are released. Rapid Eye Movement (REM) is active sleep. The brain is active and dreaming occurs. The body can twitch too. The sleep cycle is about every 90 minutes. For babies, it's 50 minutes. Sleep needed per age groups per day. Newborns to 12 months: 14-16 hours 1 to 3 years old: 12-14 hours 3-6 years old: 10-12 hours 7-12 years old: 10-11 hours 12-18 years old: 8-9 hours Adults: 7-9 hours (can decrease the older you get) Research shows that women are twice as likely to have trouble falling or staying asleep. As we age, we get less deep sleep. The K.I.S.S. ~ Create your bedtime routine! Turn off your day! Keep in mind that creating a bedtime routine for the family helps keep everyone on schedule. Also, going to bed when your husband goes to bed increases communication and intimacy. If you work different shifts, you have to work harder to make time to communicate and for intimacy. Go to be and get up at the same time everyday. Personal hygiene. (Brushing teeth, brushing hair, washing face, spritz of smelly goodness, bath time, etc.) Lead with quiet. Calm your mind. (Read a book, meditation, prayer, journal) Turn off your "blue light" (tv, tablets, phone, computers, etc.) approximately 1 hour prior to bed. If you can do 2 hours prior to bed, even better. However, realistically, most of us can't fit that in. So do what you can in this area.  Sleep matters!   MINDSET: If you are ready to create impact, let's start with your STORIES, your WHY, your CHANGE. What do you need to move you forward so you can take that next step. BREAKTHROUGH! This is a FREE 20-minute call where you discuss a part of your story, discover your WHY and answer the questions "Is the gain worth the change?". We will break it down and focus on 3 fast action strategies that will springboard you. 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Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose.   ANNOUNCEMENT: Ready to shine your light and tell your story. Please click on MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations as who you would like to hear. This is going to be a beautiful series!   Serious about walking in your greatness and making some changes? Let's schedule a DISCOVERY CALL to see if coaching or mastermind is a fit for you. This is a FREE call.  Watch CREATE YOUR NOW TV on YouTube. NOW you can LISTEN on iHeart Radio. Click here. MINDSET: If you are ready to create impact, let's start with your STORIES, your WHY, your CHANGE. What do you need to move you forward so you can take that next step. BREAKTHROUGH! This is a FREE 20-minute call where you discuss a part of your story, discover your WHY and answer the questions "Is the gain worth the change?". We will break it down and focus on 3 fast action strategies that will springboard you. Let's do this together! You were created on purpose, for a purpose. Stand up, and be STRONG! Be the Woman of IMPACT God created in you! FITNESS & NUTRITION: You want to level up your health. Let's work together and find the power of simplicity for you. The HEALTH STRATEGY SESSION. This is a FREE 20-minute call where you discuss a your story and figure out how to jumpstart your healthy lifestyle. We will break it down and focus on 3 fast action strategies that will springboard you to the next step. Let's do this together!    Join Women of Impact on Facebook here. http://facebook.com/groups/thewomenofimpact   THE NO FUSS MEAL PLAN Would love to hear what you are working on. Please reach out to me with your specific questions at yourbestselfie@createyournow.com Create Your Now (Archive 2) brings moms, mompreneurs, and entrepreneurs tools and strategies to become their best selfie in areas of lifestyle, work life balance, business, spirituality, nutrition, fitness, parenting, relationships, motherhood, mindset and balanced daily living. We promise according to our hopes; And perform according to our fears! This 7 day a week podcast will empower and encourage you to rediscover, rejuvenate and renew who you are in mind, body, and spirit. Topics include healthy living, work life balance, weight loss, exercise videos, overcoming adversity, burnout, inspiration, motivation, cooking and recipes, mind mapping, goal setting, marriage difficulties and Christian values. Let's train for life and love your journey. Be Present. Be Incredible. Be YOU!!! 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Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2020.04.15.043372v1?rss=1 Authors: Blanco-Centurion, C., Vidal-Ortiz, A., Shiromani, P. J. Abstract: Sleep and wake are opposing behavioral states controlled by the activity of specific neurons. The neurons responsible for sleep/wake control have not been fully identifed due to the lack of in-vivo high throughput technology. We use the deep-brain calcium (Ca2+) imaging method to identify activity of hypothalamic neurons expressing the vesicular GABA transporter (vGAT), a marker of GABAergic neurons. vGAT-cre mice (n=5) were microinjected with rAAV-FLEX-GCaMP6M into the lateral hypothalamus and 21d later the Ca2+ influx in vGAT neurons (n=372) was recorded in freely-behaving mice during waking (W), NREM and REM sleep. Post-mortem analysis revealed the lens tip located in the zona incerta/lateral hypothalamus (ZI-LH) and the change in fluorescence of neurons in the field of view was as follows: 54.9% of the vGAT neurons had peak fluorescence during REM sleep (REM-max), 17.2% were NREM-max, 22.8% were wake-max while 5.1% were both wake+REM max. Thus, three quarters of the recorded vGAT neurons in the ZI-LH were most active during sleep. In the NREM-max group Ca2+ fluorescence anticipated the initiation of NREM sleep onset and remained high throughout sleep (NREM and REM sleep). In the REM-max neurons Ca2+ fluorescence increased before the onset of REM sleep and stayed elevated during the episode. Activation of the vGAT NREM-max neurons in the zona incerta and dorsal lateral hypothalamus would inhibit the arousal neurons to initiate and maintain sleep. Copy rights belong to original authors. Visit the link for more info