Podcasts about The Science of Sleep

Insider Chris requests a real weirdo film, from a real weirdo filmmaker. We aim to please so we are discussing 2006's The Science Of Sleep. The road to 500, and the end starts here!

Become a Distance to Empty subscriber!: https://www.patreon.com/DistancetoEmptyPod Check out Mount to Coast here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mounttocoast.com/discount/Distance⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code DISTANCE at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Janji.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and be sure to select 'podcast' > 'Distance to Empty' on the post purchase "How did you hear about Janji" page. Thank you!In this episode of the Distance to Empty podcast, host Kevin Goldberg is joined by guest co-host Rachel Bambrick and special guest Dr. Sarah Reeve, a clinical psychologist and research lecturer from the University of East Anglia. Together, they delve into the fascinating intersection of sleep disruption, hallucinations, and ultra running. Discover how sleep deprivation impacts the mind during multi-day ultra marathons, and explore the science behind hallucinations experienced by runners. Whether you're an ultra runner or just curious about the limits of human endurance, this episode offers intriguing insights into the mental challenges faced by athletes. Tune in for a captivating discussion that bridges the gap between psychology and extreme sports.

This week, Tee discusses the critical topic of sleep with Lucas Vegvary, the founder of My Custom Sleep Journey, the only premium coaching company exclusively serving night-shift medical professionals. Lucas shares his personal story of overcoming severe health issues caused by a poor diet and sleep deprivation during his night shifts at an oil refinery. He emphasizes the importance of a balanced lifestyle that incorporates nutrition, supplementation, exercise, caffeine management, and mindset to improve sleep quality, particularly for night-shift healthcare workers. Lucas also touches on the importance of paying attention to the body's signals, avoiding processed foods, and integrating natural detoxification methods such as sweating and proper breathing. He advocates for understanding the root causes of sleep disruption instead of relying solely on medications and offers practical tips on maintaining a healthier environment conducive to better sleep.   Connect with Lucas and My Custom Sleep Journey:  Website LinkedIn Listeners who mention this podcast in the subject line when contacting Lucas at Admin@mycustomsleepjourney.com will receive 15 percent off any coaching program.   Follow Therese "Tee" Forton-Barnes and The Green Living Gurus: Austin Air Purifiers: For podcast listeners, take 15% off any Austin Air product; please email Tee@thegreenlivinggurus.com and mention that you want to buy a product and would like the discount. See all products here: Austin Air The Green Living Gurus' Website  Instagram YouTube Facebook Healthy Living Group on Facebook Tip the podcaster! Support Tee and the endless information that she provides: Patreon Venmo: @Therese-Forton-Barnes last four digits of her cell are 8868 For further info, contact Tee: Email: Tee@thegreenlivinggurus.com Cell: 716-868-8868 DISCLAIMER: ALL INFORMATION PROVIDED HERE IS GENERAL GUIDANCE AND NOT MEANT TO BE USED FOR INDIVIDUAL TREATMENT. PLEASE CONTACT YOUR PROVIDER OR DOCTOR FOR MEDICAL ADVICE. Produced By: Social Chameleon

Sleep becomes exciting, especially when it's with Dr. Adam Shapiro. Tait Duryea and Ryan Gibson sit down with this board-certified sleep specialist and ATP pilot to uncover what every aviator needs to know to protect their health and their medical. Get ready for practical guidance on staying sharp, staying healthy, and staying in the cockpit longer.Dr. Adam Shapiro is a board-certified sleep medicine specialist, ENT surgeon, senior FAA Aviation Medical Examiner, and ATP-rated pilot. With more than three decades in clinical practice and a deep background in human factors, circadian rhythm, and sleep disorders, he helps pilots identify and resolve sleep issues before they become medical problems. Through Aero Medical Sleep Consultants, he works with individual aviators and aviation organizations to improve sleep quality, mitigate fatigue risks, and protect FAA medical certifications.Show notes:(0:00) Intro(01:07) Protecting your medical like a check ride(07:00) How Dr. Shapiro helps pilots(09:49) Real-world sleep hygiene basics(12:12) What sleep actually does for the body(14:01) Managing shifting time zones(17:54) Best practices for red-eye preparation(20:06) The most common sleep disorders(39:26) The science and risks of cockpit naps(49:34) OutroConnect with Dr. Adam Shapiro:Website: https://www.aeromedsleep.com/ LinkedIn: https://www.linkedin.com/in/adam-shapiro-62823441/—If you're interested in participating, the latest institutional-quality self-storage portfolio is available for investment now at: https://turbinecap.investnext.com/portal/offerings/8449/houston-storage/ — You've found the number one resource for financial education for aviators! Please consider leaving a rating and sharing this podcast with your colleagues in the aviation community, as it can serve as a valuable resource for all those involved in the industry.Remember to subscribe for more insights at PassiveIncomePilots.com! https://passiveincomepilots.com/ Join our growing community on Facebook: https://www.facebook.com/groups/passivepilotsCheck us out on Instagram @PassiveIncomePilots: https://www.instagram.com/passiveincomepilots/Follow us on X @IncomePilots: https://twitter.com/IncomePilotsGet our updates on LinkedIn: https://www.linkedin.com/company/passive-income-pilots/Do you have questions or want to discuss this episode? Contact us at ask@passiveincomepilots.com See you on the next one!*Legal Disclaimer*The content of this podcast is provided solely for educational and informational purposes. The views and opinions expressed are those of the hosts, Tait Duryea and Ryan Gibson, and do not reflect those of any organization they are associated with, including Turbine Capital or Spartan Investment Group. The opinions of our guests are their own and should not be construed as financial advice. This podcast does not offer tax, legal, or investment advice. Listeners are advised to consult with their own legal or financial counsel and to conduct their own due diligence before making any financial decisions.

My guest today is sleep expert Dr Greg Potter. He is a recent addition to Food for the Brain's scientific advisory board and helps individuals and organisations sustainably improve their health and performance. He's an expert in sleep, circadian rhythms, nutrition, and metabolism and in this podcast we are going to find out what sleep is all about and how to optimise your sleep for better health for both mind and body. Greg is a Sleep Coach at the London Psychiatry Clinic. Read more on Sleep my website.

In this episode of The Metabolic Freedom Podcast, Ben Azadi reveals the science-backed nighttime protocol to unlock your body's natural fat-burning potential while you sleep. If you're waking up tired, anxious, or stuck at the same weight, your evening habits—not your workouts—are likely to blame. Ben shares nine simple steps to lower cortisol, balance hormones, and enhance deep, restorative sleep for faster fat loss and better energy.

In this episode, neuroscientist and U.S. Army sleep expert Dr. Allison Brager joins Anders Varner, Doug Larson, and Travis Mash to explore the real science behind sleep, recovery, and wearable technology. They discuss which devices actually deliver useful data, such as the Oura Ring for sleep tracking and Garmin for cardiovascular measurements, and why being consistent with one tool is more important than chasing perfect accuracy. Dr. Brager explains how wearables are now being used in place of sleep labs in both clinical and military settings to help athletes and operators make better recovery decisions. The conversation dives into practical ways to improve sleep and recovery for anyone pushing performance limits. Dr. Brager describes how sleep apnea can affect even lean, muscular athletes, with studies showing that more than half of Division I football players meet criteria for sleep apnea or insomnia. Just three nights of only five hours of sleep can cut testosterone levels in half. The group also discusses how vagus nerve stimulation, infrared light therapy, and temperature-controlled mattresses such as Eight Sleep can help the body relax, lower stress, and improve sleep quality, especially when used before bed or after long travel. They close by breaking down real-world strategies for recovery and training. Short 20- to 30-minute naps during the afternoon improve alertness, and caffeine can be used strategically during travel to reduce fatigue. Training is most effective when aligned with the body's circadian rhythm, with evening workouts often producing better strength results, while morning training can work after a few months of adjustment. Whether you are a soldier, athlete, or business leader, this episode is about using data, structure, and recovery habits to perform better and stay healthy over the long term. Outside of the laboratory, Allison was a two-time CrossFit Games (team) athlete, a two-time CrossFit Regionals (individual) athlete, and a four-year varsity NCAA Division I athlete in track and field. Dr. Brager has an Sc.B. in Psychology from Brown University and a Ph.D. in Physiology from Kent State University Work With Us: Arétē by RAPID Health Optimization Links: Dr. Allison Brager on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this episode, I speak with Professor Guy Leschziner, a consultant neurologist and leading sleep specialist who has spent over a decade as the clinical lead at one of Europe's largest sleep disorder centers. Drawing on insights from neuroscience, clinical practice, and evolutionary biology, Guy explores the fascinating world of sleep—from its biological functions to its profound impact on our physical and mental health. Expect to learn: — Why studying the extremes of human behavior helps us understand normal brain function — How sleep affects everything from immune function to cognitive performance — The surprising way our brain's "glymphatic system" cleans toxins during deep sleep — Why insomnia treatments like CBT-I are so effective and how they work. And more. You can learn more about Guy's work at https://www.guyleschziner.com. --- Guy Leschziner, Ph.D., is a neurologist specializing in sleep disorders and epilepsy, serving as Consultant Neurologist at London Bridge Hospital and Clinical Lead for the Sleep Disorders Centre at Guy's and St Thomas' Hospital, one of Europe's largest sleep units. He is also Reader in Neurology at King's College London's Institute of Psychiatry, Psychology and Neuroscience. Dr. Leschziner is the author of The Nocturnal Brain, The Man Who Tasted Words, and The Seven Deadly Sins, and has presented sleep-focused series for BBC Radio and Channel 4. --- Interview Links: — Guy's website: https://www.guyleschziner.com/ — Guy's book: https://amzn.to/3VvTnb6

In this episode of the Next Level Healing Podcast, Dr. Tara Perry interviews Lucas Vegvary, the founder and voice behind My Custom Sleep Journey, a platform dedicated to helping people reclaim their rest through personalized, science-backed sleep solutions. Drawing from years of study in sleep science, wellness, and behavioral optimization, Lucas believes that great sleep isn't one-size-fits-all — it's deeply individual. This episode is packed with practical tips to enhance your sleep and upgrade your life!Work with Dr. Tara PerryTune in every week for a new episode of Next Level Healing. Subscribe on your favorite podcasting platform and never miss an episode!

In this episode, neuroscientist Eti Ben Simon, PhD from The Center for Human Sleep Science at the University of California, Berkeley shares how sleep—or the lack of it affects our emotions, relationships, and work life. Drawing on her research, Dr. Ben Simon offers practical insights for anyone looking to improve their sleep and well-being.

How do astronauts get quality sleep in space? Erin Flynn-Evans, director of the Fatigue Countermeasures Laboratory at NASA Ames Research Center, joins Planetary Radio to explore how her team studies sleep, fatigue, and circadian rhythms to keep astronauts healthy and mission-ready. She shares how her team translates sleep science into actionable strategies for NASA crews, and how a chance job as a sleep technician led her on a path to spaceflight research. Later in the show, Casey Dreier, The Planetary Society’s chief of space policy, and Jack Kiraly, our director of government relations, provide a quick update on NASA’s budget and what it means for the agency’s future. Then, Bruce Betts, our chief scientist, joins us for What’s Up to explore how and why our robotic spacecraft sometimes need to power down and rest. Discover more at: https://www.planetary.org/planetary-radio/2025-sleep-in-spaceSee omnystudio.com/listener for privacy information.

Sleep expert Tracy Hannigan explains why understanding sleep is so crucial to our overall well-being and how we might be complicating our relationship with rest. She brings her expertise as a qualified sleep therapist to dispel common myths while offering practical insights for anyone struggling with insomnia.• Sleep is the only major health pillar we cannot directly control, unlike nutrition, movement, and social contact• The "8-hour sleep" recommendation is merely a guideline—your personal sleep need is genetically determined and varies throughout life• Sleep trackers provide interesting data but are often inaccurate and can create unnecessary anxiety about sleep metrics• Cognitive Behavioral Therapy for Insomnia (CBT-I) should be the first intervention for insomnia, not medication• Normal sleep includes brief awakenings throughout the night—most of us just don't remember them• Screen time before bed may not be as harmful as commonly believed—phones and tablets aren't bright enough to significantly impact sleep• Creating "perfect" sleep conditions can backfire by reinforcing anxiety about sleep• Being present in the moment, especially in your body, naturally reduces sleep-disrupting anxietyIf you enjoyed this episode, please subscribe and leave a review to help others find this valuable information. Connect with Tracy at tracythesleepcoach.co.uk or find her as Tracy the Sleep Coach on major social media platforms.To learn more about Mindy CLICK HERE

Your life literally depends on sleep, and in this eye-opening exploration of sleep science, we reveal why this nighttime process might be the most undervalued health tool in your arsenal.Sleep isn't merely a passive state where your body shuts down. It's an intricately choreographed series of stages, each with distinct physiological purposes that keep your body and mind functioning optimally. We journey through the four sleep stages that make up each 60-90 minute cycle, from light sleep transitions to the deep restorative phases where physical healing happens, and finally to REM sleep where emotional processing and memory consolidation occur.Behind this complex sleep architecture lies a fascinating hormonal dance. Adenosine builds up throughout your day creating "sleep pressure," while melatonin responds to darkness to signal bedtime. Cortisol prepares you for morning alertness, and insulin regulation depends on quality sleep. When this delicate system gets disrupted, the consequences are far more serious than just feeling tired - a single night of poor sleep can reduce immune function by 70%, temporarily induce pre-diabetic conditions, and accelerate aging biomarkers.For those struggling with sleep, I'll offer practical, evidence-based strategies you can implement tonight: creating a wind-down routine, limiting blue light exposure, establishing consistent sleep-wake times, optimizing bedroom temperature, and more. The science is clear, prioritizing sleep isn't self-indulgent; it's essential maintenance for your body and brain. Better brain function, stronger immunity, stable mood, and even weight management all depend on those precious hours of rest. Ready to transform your health? Start with better sleep.Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shopDon't forget to check out my blog at https://www.plantbaseddrjules.com/blog You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQCheck out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/Go follow me on social media by visiting my Facebook page and Instagram accountshttps://www.facebook.com/plantbaseddrjuleshttps://www.instagram.com/plantbased_dr_jules/Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!Thanks so much!Peace, love, plants!Dr. Jules

How to Sleep Like a Caveman: Ancient Wisdom for a Better Night's Rest―Based on the Evolutionary Science of Sleep from Saber-Toothed Tigers to Modern Insomnia by Merijn van de Laar https://www.amazon.com/How-Sleep-Like-Caveman-Ancient/dp/0063430177 Sapiens meets Why We Sleep in an evolutionary romp through the science of sleep—and how we can get better rest—by one of the world's leading sleep scientists. We spend roughly a third of our lives in bed, but for millions of us, not all of that time is spent sleeping. We strive for eight hours per night, only to lie awake thanks to stress, our ever-present devices, a new baby, or that 4pm coffee you thought you needed. As sleep scientist and recovering insomniac Merijn van de Laar shows, we're hardly the first to experience this. When homo sapiens evolved hundreds of thousands of years ago, when saber-toothed tigers were their biggest nighttime worry, wakefulness served to protect one's tribe at night. Research shows these episodic sleep patterns even gave our ancestors an evolutionary advantage. We can look to their example for guidance in improving our sleep health, too: how our sleep patterns change as we age, the benefits of communal sleep, the importance of environmental factors such as temperature and light. While our myriad gadgets may distinguish us from early humans, understanding the ways our brains evolved to rest can chart the course toward a better night's sleep. Drawing from emerging science, archeological research into our ancestors' habits, and close observation of contemporary hunter-gatherer cultures, How to Sleep Like a Caveman explains everything from why we sometimes jerk awake at night—likely a remnant of having slept in trees—to why our efforts to “optimize” our sleep schedules might just be a fool's errand. The result is a surprising, accessible new framework for thinking about sleep—the way we were designed to.

“ Sleep is really foundational to those core building blocks of a healthy relationship,” explains Wendy Troxel, Ph.D. Wendy Troxel, Ph.D., a licensed clinical psychologist and certified behavioral sleep medicine specialist, joins us to unpack the powerful—and often overlooked—role of sleep in our lives, from its impact on sexual health and menopause to relationships, wearables, and beyond:  - Sleep & healthspan (~1:10) - The role of sleep in relationships (~4:00) - Sleep & sexual health (~8:08) - Subjective vs. objective sleep scores (~12:10) - Oxytocin & physical touch (~14:30) - Sleep recommendations (~16:00) - Menopause & sleep (~18:15) - Optimal sleep etiquette (~21:05) - Scheduling your worry (~23:12) - Improving sleep quality during menopause (~25:50) - The role of wearables (~33:15) - Statistics to prioritize for sleep quality (~38:10) - Improving HRV (~43:00) - The future of sleep science (~47:10) - Teens & sleep schedules (~49:55) Referenced in the episode:  - Follow Troxel on Instagram (@sharingthecovers) - Pick up her book, Sharing the Covers - Watch her TED talk on teenagers & sleep (https://www.youtube.com/watch?v=G0Zj_InJ4BQ)  - Watch her TED talk on couples & sleep (https://www.youtube.com/watch?v=U7ntoFtZK6A)  - Check out her website (https://www.wendytroxel.com/)   Go to cozyearth.com and use code MBG for 40% off best-selling temperature-regulating sheets, apparel, and more. Trust me—you'll feel the difference the very first night.  Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their Liposomal Multivitamin for Women today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Most people will spend about a third of their life asleep. So why do we sleep? Dr. Matt Walker, Professor of Neuroscience at UC Berkeley, joined us for an eye-opening look at how the power of sleep impacts health, aging, lifespan, learning and so much more. Watch the original Wednesdays with Woodward® webinar: https://institute.travelers.com/webinar-series/symposia-series/science-of-sleep--- Visit the Travelers Institute® website: http://travelersinstitute.org/  Join the Travelers Institute® email list: https://travl.rs/488XJZM   Connect with Travelers Institute® President Joan Woodward on LinkedIn: https://www.linkedin.com/in/joan-kois-woodward/ 

In this episode of 'Science of Slink,' host Rosy is joined by Dr. Olivia Walch, CEO of Arcascope and author of 'Sleep Groove,' to discuss the importance of circadian rhythms and sleep hygiene. Olivia shares her journey from being a 'sleep gremlin' in college to becoming a researcher focused on sleep regularity. They explore how light exposure affects circadian rhythms, the role of sleep in motor learning and recovery, and practical tips for improving sleep patterns. Olivia also dispels myths about chronotypes and emphasizes the significance of maintaining a consistent light-dark schedule for overall well-being and better athletic performance.Get Olivia's book: https://www.simonandschuster.com/books/Sleep-Groove/Olivia-Walch/9781524892951Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We'd love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true

Welcome to the Mind Muscle Connection Podcast!In today's episode, we have Dr Allison Brager to talk about The Science of Sleep, Stress & Performance.Dr Allison shares her research on sleep and behavior. We discuss the importance of sleep—how it influences both physical and cognitive performance—and explore practical tips for improving your sleep quality, especially in today's fast-paced world.Tune in to discover how understanding all these can be a game-changer for your training and lifestyle.Let's talk about:00:47 Introduction to Dr Allison Brager12:15 Recovery18:56 Sleep35:16 Circadian health41:08 Stress43:15 Nature VS Nurture research44:06 Where to find Dr AllisonFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

It’s time for another trip around the solar system on the BIGGER and BETTER Science Weekly! In this episode of the Fun Kids Science Weekly, we answer YOUR questions, have scientists battle it out to determine which science is the best, and learn all about the science of sleep! Dan kicks off with the latest science news, starting with a ground-breaking discovery- scientists now believe that water may have existed on Earth 600 million years earlier than previously thought. Next, we unpack Saturday's solar eclipse, breaking down what happened, where it was visible, and the best spots to catch the breath-taking view. Finally, rocket scientist Dr. John Alistair joins Dan to break down what went wrong with Europe’s rocket launch in Norway last week. Then, we answer your questions! Joseph wants to know the science behind earthquakes. And renowned British neuroscientist, Sophie Scott joins Dan to answer Freddy's question: Why do we cry? In Dangerous Dan, we learn all about the Perentie Lizard which is native to Australia. In Battle of the Sciences, Dr. Vladyslav Vyazovskiy discusses the science of sleep and why animals hibernate for so long…Join Fun Kids Podcasts+: https://funkidslive.com/plusSee omnystudio.com/listener for privacy information.

In episode 39 of the Healthy Reasonings Podcast, we delve into the fascinating topic of sleep and the relatively recent discovery of the glymphatic system. Dr. Andre discusses the importance of this system in draining waste from the brain during sleep and explains how a lack of sleep can result in a buildup of this waste, leading to what is known as 'sleep debt.' He also explores various factors that can impede this natural drainage, such as sinus issues, dental problems, and liver congestion. The episode includes insights into the Crown of Thorns neural therapy—a technique used to enhance the glymphatic system's effectiveness—and shares multiple patient stories that highlight the transformative impact of treating glymphatic drainage issues. The podcast wraps up with practical advice for improving sleep hygiene and a transparent invitation to seek professional help from Teshuva Wellness.SPONSORS:Teshuva Wellness is our sponsor for this episode. Visit them at⁠⁠www.teshuvawellnessja.com⁠⁠. If you want to become a sponsor please email ⁠⁠forpodcast.y8rf3@passmail.net⁠⁠CONTACT DR. ANDRE:Send me a WhatsApp message or voice note at +1 (876) 405-7831 or send an email to ⁠⁠forpodcast.y8rf3@passmail.net⁠⁠⁠⁠BOOK A VIDEO CONSULTATION with Dr. Andre:⁠⁠www.teshuvawellnessja.com/consultation⁠⁠SOCIAL MEDIA:@wellnessdocjamaica

We set our clocks forward over the weekend for Daylight Saving Time, affecting our circadian rhythms. Lynne Peeples, scientist and author of the book, The Inner Clock: Living in Sync with Our Circadian Rhythms, talks about ways to improve sleep by understanding our bodies and environment.

Welcome back to the FlexDiet Podcast! In this episode, I sit down with Dr. Allison Brager, a PhD neuroscientist, CrossFit athlete, and military sleep expert, to unpack everything you need to know about the science of sleep.We dive deep into the phases of sleep, circadian rhythms, and chronotypes, plus we take a critical look at popular sleep advice—what's backed by science and what's just noise? Dr. Brager also shares fascinating insights on sleep in the military, how to optimize recovery for athletes, and the biochemistry behind quality sleep.Looking for practical strategies and the best sleep supplements to improve your rest? We've got you covered.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Flex 4: Check out Dr. Brager's top recommendations for sleep supplements: https://miketnelson.com/flex4/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:51 Deep Dive into Sleep01:33 Top Sleep Supplements02:11 Sponsors and Personal Updates02:56 Conversation with Dr. Allison Braeger03:32 Teaching at West Point04:41 Chronotypes and Sleep Advice09:40 Training and Sleep Optimization13:48 Impact of Travel on Athletes26:09 Wearables and Sleep Research33:22 Intense Competition Experience34:27 Lab Testing Mishaps35:03 Competitive Nature in Athletes36:09 Debating Sleep Stages39:22 Heart Rate Variability and Sleep47:00 Challenges in Sleep Research49:38 Frustrations in Academia55:50 Alternative Research Paths56:26 Where to Find More InformationFlex Diet Podcast Episodes You May Enjoy: Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris PerryEpisode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec HealthConnect with Dr Brager: Instagram: https://www.instagram.com/docjockzzz/"Meathead Unraveling the Athletic Brain": https://www.amazon.com/Meathead-Unraveling-Athletic-Allison-BragerGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

By Walt HickeyWelcome to the Numlock Sunday edition.This week, I spoke to Olivia Walch, author of the brand-new book Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It.Olivia's a good friend of mine and I've been hearing about her research and her work for years, and now she's finally got a whole book diving into why ideal sleep is more than just the eight hours number we hear so much about. It's a delightful book with all sorts of cool insights that can have major impacts on your life and health. We spoke about the human body's numerous circadian rhythms, why sleep regularity is more important than sleep duration, and why permanent daylight saving time is a bad idea. Walch can be found at oliviawalch.com and the book can be found wherever books are sold.This interview has been condensed and edited. Olivia, thank you so much for coming on.I'm so delighted to be here.You are the author of the brand-new book Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It. It's a really, really fun book. It covers a lot of the science behind sleep and actually has some pretty surprising stuff in there for folks who are interested in their own sleep health.You have a really interesting story about how you even fell into being interested in the science behind sleep. You did a sleep study at some point in grad school that changed your life, it sounds like.Well, you knew me before then. We were in college together.Each diabolically bad at sleeping.I would give each of us a failing grade — you maybe a lower grade than me. I was bad, but you were exploring new horizons of bad, like with polyphasic sleep.I tried it once. It was such a bad idea.Maybe a D, D-minus. I knew when I went to grad school something had to change. I was not sleeping; I was not making new memories; I was getting sick. I got MRSA in college and I wonder all the time, was it because my immune system was like a frail Cheeto trying to hold the door closed to the germs? But at the time, I thought at college, you have to do everything. You have to be in every club and miss no opportunity for an experience. And I now remember no experiences from that time period.In grad school, I decided I was going to sleep more. I did, but I didn't actually notice that huge of a difference with fewer things filling my schedule, even though I was sleeping more. It was better, but it wasn't that much better. It took a sleep study in which I had to keep a really regular bedtime and researchers were spying on me. They would know if I didn't, because I was wearing a device, ye olde Jawbone, which is not even a thing anymore. For months, I went to bed at 11:30 every single night.The changes were so profound. I didn't just instantly fall asleep at 11:30, though that did happen. I got faster, I lost weight, skin conditions cleared up. In every dimension, my life was better. And the thing that had shifted was not really sleep duration, but sleep regularity.You get at this idea early in the book. There's this very common number that everybody associates with the right thing to do about sleep, which is that you should sleep for eight hours. The book goes the next level deeper, looks at some of the other dimensions of sleep, and it turns out that eight hours is good, that's a good thought to keep in your mind, but it's really the rhythm. What is the conceit here? Why are rhythms important when it comes to this stuff?Our understanding of sleep health is so fixated on duration that there's a creepypasta on Reddit that goes, "Oh, these Russians were kept awake and they went crazy." The creepypasta has always been funny to me because it's like, "Yeah, and after five days of no sleep, they started eating their own organs." (Spoilers for the Russian sleep experiment creepypasta.) Yet we've kept lots of people up for five days and they don't start eating their organs. We have this conception in our minds that losing sleep duration is going to be really bad. It's not good, but it also doesn't make you self-cannibalize after five days of no sleep.That definition of sleep health is woefully inadequate. The movement in the sleep field is higher dimensional. There are more things that matter to sleep health. There's this big, long list of things. People say you should think about how many times you wake up in the middle of the night, and you should think about how alert you feel during the day.All of those are great, but they're not memorable. People don't keep two things in their head, let alone five. I'm trying to get people to keep two, which is duration and regularity, as the latitude and longitude of sleep health. You don't say Madrid and New York are close together just because they have the same latitude; longitude also matters. You shouldn't say somebody who sleeps eight hours a night is healthy if they have horrible regularity. That's a case where they are probably pretty far from health, just like New York and Madrid are pretty far from each other.A lot of this comes down to circadian rhythms. What are they in your view? What kind of bodily processes are governed by them?The whole shebang. The problem with circadian rhythms is that their UI is terrible. People talk about the circadian rhythm, but that's not really right because circadian rhythms are plural. Sleep is under the subhead of circadian rhythms, but so is everything else in your body: when you're strongest, when you metabolize food, when your immune system peaks, when you repair DNA. There's this real problem. I think that because circadian rhythms are kind of everything, people just say, "You know, the rhythms." This leads to everyone who doesn't study this all day, every day, walking around having no idea what they are and just thinking it's probably the same thing as sleep.Your body has an internal clock, and it schedules things according to when it thinks you need to do more or less of them. That clock is set by your light exposure, and in modern life, we get light whenever we want it, which is not particularly traditional or natural.Circadian rhythms developed as a process because we live on Earth, right? We know there's a certain amount of daylight and when certain things should happen, and we evolved specifically to have a circadian rhythm.Yes. The circadian rhythm is so tuned to Earth that if you put us on a planet with 28-hour days, we probably wouldn't be able to adjust. We would basically continue to have close to a 24-hour period in our rhythms that would continue, even though the sun on this planet would be up and down at different times. It's baked into us, and it's the case that there's just stuff in your body at some times that isn't there at other times. The hormone melatonin, for example. If I made you spit into a tube right now, you would not have melatonin in your spit.We're speaking in the middle of the afternoon. It's very, very bright outside.No melatonin. But 10 hours from now? Different story. The thing to imagine is just a bunch of switches in your body getting flipped on and off depending on the time of day, which has massive implications for health, drug efficacy, how you feel, and people have lost their connection to that. Number one, we can have light whenever we want it, so our rhythms are squished relative to where they otherwise would be. But number two, I think we don't have a great way of talking about rhythmic health, which my book tries to address. I'm sure there's much better I can do and other people can do in the future, but this is my first stab at it.You get at this inflection point where so much of these functions are the result of, if not tens of thousands, then millions of years of evolutionary processes really locking us into a day/night process. Then you have the emergence of electricity, and a lot of your book reflects on how that's actually changed the way our bodies work, in ways we wouldn't ordinarily expect. What are some of those ways?I would say signs of rhythms having different effects on your body in the winter versus summer. Any study that reports on those, I'm always very cautious about, because I was involved in a study where we looked at Twitter patterns over the course of the year. We wanted to know if people tweeted differently at different times of the year in a way that reflected the sun and circadian rhythms, and we saw this pretty incredible trend where things seemed to really shift around the spring. Daylight saving time is happening then, the sun is changing, so you think, okay, maybe it's related to the sun.Then we dug a little more closely into the data and saw that the entire effect was just driven by people going on spring break. You would see that people tweeted later when they were on break because they were sleeping in. The fact that we have light available to us whenever we want it and we're not just sitting around in the dark at 6 p.m. in December with nothing to do means that we're in a sort of perpetual summer. We have light as late as we want, as long as we want, and that's stepping on these natural rhythms that would be emerging in the absence of that light.The title of the book is Sleep Groove, and sleep groove is actually a thing you talk about quite a bit in the book. It's getting locked into a really strong, robust, resilient rhythm, and there are lots of advantages to having that. What are some of the advantages that you have by having that rhythm, and what are some things that can go wrong if you don't?I would say you die sooner. This is a brand-new result, that sleep regularity predicts dying better than sleep duration, but it does. Again, this definition of sleep health being how long you sleep would say, okay, shoot for eight hours on average, it doesn't matter when, and you're good.But if you actually look to see what predicts whether you die, the people who have the worst sleep regularity are highly correlated with dying younger, and it keeps coming out. This is in the last 18 months that connections are coming out between sleep regularity and hypertension, diabetes, mood disorders. The data was all there, but people weren't really looking at sleep regularity. We also didn't have as textured tools for defining sleep regularity as we do now, so that's another reason why it's coming out. But things that can go wrong without sleep regularity are all those bad things I listed.I should say that those are all correlations. You could say, well, maybe stressed people die earlier, and they're also sleeping irregularly as a sign of their stress. Except we also have studies where you put people on weird light schedules and you can watch a melatonin rhythm that's really robust just go away. They go 24 hours without making melatonin, which is weird. You've basically flattened their rhythm altogether.The mental image I always have in my mind for modern life is that we've taken rhythms that would be really high and pronounced — like, hey, now's the time to fix your DNA so you don't get cancer. Let's fix all our DNA right now. It's really clear period for fixing DNA — and you've stepped on it. Now it's like, well, I don't know. I guess it's the time to fix DNA? Maybe I'll do a little bit of that.The science is emerging. I don't want to overstate it, but I think there's a strong theoretical case for why the quashing of circadian amplitude is tied to a lot of bad things. The good thing is that more melatonin means you sleep better, feel better — basically my life after doing that one study.What's a situation where you have a strong circadian amplitude? A lot of light during the day? How do you get there?You do the same exact thing every day. I should say, I'm going to speak from a theoretical perspective because a lot of the experiments haven't been run yet. It's my collaborators and me who are calling for amplitude to be the new thing we go after, because sleep regularity is just circadian amplitude wearing glasses and a mustache. They pick up the same thing.What the theory says will get you the maximum circadian amplitude is to have a super bright day and get tons of daylight during the day, and then have a really, really dark night, and copy and paste that over and over again. That's basically it. I'm always think I should add other things for people to do, but it boils down to that.One of the challenges why people haven't discovered this on their own is that that's actually really hard to do in practice. Light at night is super fun, and we also have to work, and often work is indoors where there's just not as much sunlight.It really does seem like a problem of modernity. We've always had a way to illuminate the night, for all intents and purposes, but there's a vast gulf of difference between a candle and an incandescent light bulb, and then there's an even bigger difference between an incandescent light bulb and a full room of fluorescent light. There's been this subtle shift that we didn't notice over time, but our bodies did.You're speaking my language. This is exactly it: the creeping of light into every aspect of our life. Also, because it literally doesn't have mass, it feels immaterial, right? What, the photons are going to get you?And I don't think they will on a short time span. You can absolutely have a bad night of sleep. You can absolutely have disrupted sleep. People cross time zones. But it does add up over a lifespan, which is why we see sleep regularity being a better predictor of mortality than sleep duration. If you're highly irregular over your whole life, all these rhythms that would otherwise have been high metabolism, high DNA repair, robust ability to sleep, become flat and crappy and you get an accumulation of risk.So, a lot of what we've talked about is that there are lots of negative things when you're out of that appropriately phased kind of sleep. There are actually some really good things about being very attuned to that, too. You write in the book about athletics, about medicine. What are some of the ways we can actually gain quite a bit through knowing about this?By having a better sense of what our circadian time is. Conflict of interest disclosure, I do have a startup that tries to do this, but we'll be able to time drugs so that they're maximally effective and as least toxic as they can be.People sometimes go, okay, timing drugs as in you take sleep medication before you go to sleep. Sure, okay. But what if there were a drug that sometimes made your tumor shrink and at other times made it grow faster? That's a paper that came out in the last year. People aren't thinking about this. They're thinking about a 10% variation over the course of the day. They're not thinking about how this person's glioblastoma treatment didn't work because they took dexamethasone at the wrong time, and they died months earlier.I think the simplicity of the idea has started to act as a reason for people to not do it. They think, well, if timing actually mattered, somebody would have figured it out already. I won't be the one who wastes a bunch of time rediscovering what everyone else has. My stance is that we're just beginning to scratch the surface of all the things that can be controlled by timing, and the magnitude of the effects we can see.Imagine the drug I mentioned that accelerated tumor growth sometimes and squished it at others is standard of care. Everybody gets it with this particular type of brain tumor that it was studied in. Imagine you're testing a new drug and oh, it seems to work in these patients but it doesn't work in these other patients. Must not be a very good drug, so it gets ditched. It could be that that entire efficacy difference was driven by when they were taking this standard-of-care drug that everybody takes according to the clock, according to their body's clock. If you could just control for that, you could get more drugs making it through clinical trials.You even made a point that there's a good shift happening between notes saying you should take this pill in the morning, you should take the pill at night, and changing that to say you should take this pill after waking up or take this pill before you go to sleep. It's getting better at adequately describing the bodily conditions you should take pharmaceuticals under.Right. If you're a shift worker, you could be waking up at 3 p.m., for instance, and morning could be the worst time for you. You should take it when you wake up. Then again, if you're a shift worker, your rhythms are so funky that — I might be biased here — you should be using Olivia's cool app to track your circadian rhythms and know when to take all these different things.But yes, circadian medicine is all about timing your pills before you go to bed or after you wake up. It's also this idea of introducing grooves where we've removed the groove. An example would be that you have a sick kid and you can't feed them, so you put them on total parenteral nutrition, or TPN. They're getting fed through an IV, and the standard for that is to either do it overnight or do it just continuously, 24 hours a day. But if you think about it, if our whole bodies are rhythmic and we expect some things at some times and not at other times, and you're feeding them constantly, that's like being in the light all the time, which we would consider to be torture. If you put somebody in constant light, they are miserable.These researchers just changed it so they gave TPN only during the day, when the kids are awake and their metabolism is up and running. They were able to leave the hospital on average four days earlier because they weren't being force fed like a foie gras goose overnight. So, it's not just sleep grooves: it's food grooves, it's activity grooves, it's mood grooves, it's all these things. Acknowledging that they're rhythmic will lead to people being healthier.The medical stuff can get a bit in the weeds, but I thought it was really informative when you talked about U.S. Olympians going to Japan. You reflected on when folks went to Japan and how they trained there. There's actually a lot of performance that was hypothetically not being unlocked because people weren't being attuned to their circadian peaks. Do you want to talk a little about that?I was reading what people who are Olympians posted on their Instagram, imagining that we were friends. I saw somebody in the weight lifting category be like, "Can't wait to go to Tokyo in two days to compete!" They were fully adjusted or entrained to U.S. time, and they were going to do this trip to Tokyo that was going to massively disrupt their circadian rhythms. Then they were going to compete shortly after landing.Probably the reason for that is because it's really expensive to go and leave your life for a long period of time, and weight lifting isn't the moneybags, the dollar sign, of Olympic sports. But that probably wasn't the best for optimizing performance, to wait until right before you're supposed to go on and then try and lift something really hugely heavy — though it could have been.The thing is, when you travel, you get tired and you undergo jet lag because your light exposure is changing, but you also have a circadian rhythm in performance where people tend to do best in the evening. Around 5 or 6 p.m., you're strong and fast and can run far and lift heavy things. If in Japan, you were supposed to compete at 10 a.m., maybe what you want to do is not adjust and be really careful about staying on your old time zone for the first day you're there, so that your body is at 6 p.m. during Japan's local time of 10 a.m.When it's most suited to compete.Exactly, to lift a big, heavy thing.Exciting. You wrote a little about how there are two big peaks for performance over the course of a given day. What are those?People tend to be alert in the morning, and then they have a second wave of alertness as the day winds down. The way we think about that is that there are two forces that combine to make you feel sleepy: There's how much hunger for sleep you've built up, and then there's your circadian clock basically shaping the gravity. How heavy is gravity for you right now?In the morning, after you get over this initial wave of grogginess, you have the first wave of alertness and that's because you don't have any hunger for sleep. Imagine you're biking, and you just started biking so you're feeling fresh, you're okay. You haven't accumulated feeling tired from biking. In the middle of the day, though, you have accumulated some fatigue. You've been doing stuff with your brain and the circadian clock is not saying it's a great time to be alert. People often get sleepy in the middle of the day, like you would be sleepy if you'd been biking for four hours.Then later in the day, the circadian clock comes in and says it's time for you to be awake. You need to get your act together before the sun goes down or you might die. That's like the road you're biking on sloping downward. It becomes easier. It doesn't take as much effort to stay awake; it doesn't take as much effort to pedal. Your circadian clock is like, great, be alert. Do stuff in the latter part of your day up until close to your habitual bedtime, when the road starts to swoop up again.Then you basically hit the wall of, it's 3 a.m. I want to die. Why am I staying up super late in the year 2009 next to my good friend Walter? What are we doing? You push through that and you get on the other side, and the road starts to slant down again.It was really cool to see, because this speaks to my experience of being sleep deprived and going over the swing set. It's really cool that circadian rhythm still holds, and that's why you get that second wind in the morning and sleep deprivation madness or whatever you want to call it. You do still see that swing hold even if you get more and more sleep weight accumulating.Exactly.I want to talk about some of the studies that you covered, because they're very, very interesting, but I also want to talk about some policy implications. Two things stuck out to me. One was the conversation about daylight saving time and potentially going either permanent DST or permanent standard time. The other one that was super interesting was basically how teenagers react to light and how we set school schedules. What are your insights on those two potential policy questions?Let's do DST first. This also has horrible UI. Nobody can figure out what they're saying when they talk about DST. So, standard time is brighter mornings, darker evenings. Standard time is what we're on in the winter when everyone's depressed and they're like, "It's 5 p.m. and it's dark. Stupid, stupid DST." That's actually standard time that's causing that. DST is darker mornings, lighter at night. DST is what we're on in the summer when we have lots of light even at 9 p.m. It's really bright at night.The thing most circadian scientists are going to tell you is that permanent standard time is best, then the current system where we switch, and then the last and least preferable is permanent DST. You might think, okay, but why isn't it just better to not switch? There's this penalty of everyone jet lagging themselves when we wake up an hour earlier or have to stay up an hour later when we do these transitions in the spring and the fall. The reason is because having the light late into the day in the summer, and especially having light in the afternoons and evenings in the winter and really, really dark mornings in the winter, is worse than the jet lag from transitioning. If we did permanent DST, where we have really dark mornings in the winter, it wouldn't just be a couple days of us all feeling jet lagged. It would be this chronic buildup of a messed up groove.One of the reasons why it's hard for people to concisely say why permanent DST is bad is because it's about rhythmic health. It's been argued, hey, if you want to maximize the amount of hours that we have really bright light during the daytime periods where people are normally awake, DST is really good for that, because you have light until super late. Think about the summer.But do we want to maximize that?Exactly, because imagine the case that I alluded to when we were talking about the meal timing thing. If you're in bright light 20 hours a day like people are up in the Arctic, you have bad sleep. It's not because you don't know about blackout curtains; it's because you're not able to adjust to a rhythm that's all bright light, little bit of darkness. What permanent DST does is basically, in the wintertime, it forces a bunch of people to wake up in darkness, or dim light. They then stay in the dark for a really long time, and they get their bright light weighted way on the latter half of their day.I'm going to go into a long analogy, but I promise I'll bring it back down. Imagine a sidewalk with alternating yellow and black squares, and I give you a yellow shoe and a black shoe. I say, yellow shoe steps on the yellow square, black shoe steps on the black square. If it's well sized to your legs, you could just do that. You're like, awesome, this is great. But then I do something where I basically take the yellow squares and scoot them up into the black squares. Then I have this brownish, crappy blurring of light and dark: yellow, black, and the blur. If I go, "Okay, walk on this," what you have to do is take one big step with one foot and a little step with your other, and you have to repeat that over and over again.That's basically what DST is doing to you in the winter. If we were to go to that in the winter, you'd wake up in the darkness, but then you'd get light later in the day. It makes it so that your rhythms are thrown off. You wake up with a bunch of melatonin in your body. It's like everybody's popping melatonin pills first thing, if you were to do permanent DST.If you're sitting here thinking, "I'm not convinced by her arguments around stepping on yellow tiles with yellow shoes and black tiles with black shoes," the most compelling reason is the fact that we literally tried this. We tried DST in the winter. We didn't even make a year. Russia tried it in the last decade — they made it three years and they bailed. People have tried DST in the winter and we all think it sucks. Meanwhile, Arizona has been on standard time all year since the 1960s and they're going strong.They seem really thrilled with their situation in Arizona.They're pretty happy. So, moral of the story, the current system would be better than having super dark mornings in the winter, which is what permanent DST would be. But I don't really care that much because I'm so convinced that if we try this again, we'll be like Russia in 2014 and bail. We'll be like us in the '70s and bail. We just need to, as a generation, collectively experience it and realize, oh yeah, this is why DST sucks.The old knowledge has been lost. We must relearn it.We'll relearn it and we'll say, no, we're never going to make this mistake again. And then in 50 years, we'll make it again.People always want the optimization of, I want more sleep. I want eight hours of sleep. I want the most sleep I can possibly get, or I want the most light I can possibly get. It seems like that's a trap. I completely understand why people get into that position, because I like light and I like sleep, but just realistically, if you're seeing how much of this governs the rhythm of lots of different processes that are more sophisticated than just enjoying seeing bright things, it's a real shock to the system.Human brains are just not wired to think rhythmically. It's like if you're in a math class and you're learning about Fourier series, to go extremely niche, really fast. It's not intuitive. People are wired to think, "More of thing good," and we're just less wired to think, well, it's good at some times and bad at other times.Very briefly, then, should kids be going to school as early as they currently go to school?No. At the same time, we also shouldn't make it so late, because what would happen if we made it really late is kids would just stay up later. There are diminishing returns, but now you have kids who are waking up at 5:30. That's absolutely what it would feel like for me to wake up at 3:30. It's cruel to them. There's this idea that, oh, we'll do DST. We'll do permanent DST so we don't have to switch, and then we'll also make school times an hour later.You've basically just got us back to where we started. You've made it so that they're going to be functionally popping a melatonin pill in the morning, just based on how much more melatonin is in their body when they wake up, and then you're letting them sleep in another hour. You cannot make both of those changes and act like you've changed anything. You at best maintain the status quo. My personal vote is we should do permanent standard time or keep the current system and make it so that schools for kids start later.The book is full of really, really interesting studies. Some of them are fascinating, recent, breaking studies that, like you mentioned earlier, reveal incredible things about the link between these biorhythms as well as pharmaceuticals and things like that. Some of them, however, are from a more swashbuckling age of discovery, and you cover a lot of really interesting sleep studies from the earliest days of sleep research. Do you have any favorites?In the book it probably comes across that I am so enamored with these old sleep studies, in part because they really underscore this point that if our definition of sleep health is only duration, it's insufficient. There are a bunch of peer-reviewed papers that went, yeah, this guy said he didn't want to sleep anymore, so he just didn't sleep for a week and we watched him. Actually, that's maybe my favorite. There's this guy who comes into a lab and is like, humans don't need to sleep and I can prove it. And then he just doesn't.They went, whoa, let him cook?Yeah, he might be on to something. In the paper, they're like, we tried to stop him but he said he was going to do it anyway, so we gave him a typewriter to see how bad he got at typing. The answer is, he got so bad at typing so fast that he just went, I can't do this. They didn't make him type anymore because it was too hard for his eyes. He got really snippy. People tend to hallucinate when you keep them up all night. They get paranoid for days and days. But at the same time, he was functioning. He was able to, on the last day of the study, write a vaguely sexist acrostic poem. I have tried to understand this thing. It's confusing, but you get the sense that it's not positive toward women.The original no-sleep creepypasta.Seriously. Obviously, I'm glad we don't do studies like this now. We have human subject protections. Why would you need to run the study? They did that in the '30s and '60s, and it was weird. But the data's been out there for so long. The creepypasta levels of sleep deprivation, people can survive. You should not do it. You should absolutely not do it. It's a bad idea. But it's not an instantly fatal thing, like you pulled an all-nighter so watch out.The punchline is, unfortunately for human brains, which want very rapid feedback and instant gratification, the way to have sleep health is not something acute, like the absence of these all-nighters that are terrible for you, but rather the constant maintenance of healthy rhythms that are on the time scale of weeks, months and years, as opposed to hacks that you can do in one hour of your day.The book is called Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It. There are so many fascinating things in here, Olivia. Why don't you tell readers a little about where they can find the book and you.Sleep Groove is a book about the emerging science of sleep regularity and how it matters so much to your overall health, well-being, and how you feel at 3 a.m. in the morning. You probably feel pretty bad; my book will explain why. You can find it where books are sold, including Amazon and your local independent bookseller. There's also an audiobook coming out next month.Oh, fun. That's great. Thanks so much for coming on, Olivia.Thanks for having me.Edited by Susie Stark.If you have anything you'd like to see in this Sunday special, shoot me an email. Comment below! Thanks for reading, and thanks so much for supporting Numlock.Thank you so much for becoming a paid subscriber! Send links to me on Twitter at @WaltHickey or email me with numbers, tips or feedback at walt@numlock.news. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.numlock.com/subscribe

We dive deep into the relationship between carbohydrate intake and sleep, with a focus on timing, protein, and how these factors impact sleep quality and recovery. We explore the conflicting advice around eating carbs before bed, the benefits of early time-restricted feeding, and how different strategies may work for various populations. Topics Discussed:  - More than Just Carbs When the Sun Goes Down - Two Part Fasting Series - What We'll Cover Today - Please Share, Rate, and Review - Dave Example - Media's Influence - Early Time Restricted Eating and Carbs - Sleep Latency - Application and Integration ----------  My Live Program for Coaches: The Functional Nutrition and Metabolism Specialization  www.metabolismschool.com ----------  Subscribe to My Youtube Channel:  https://youtube.com/@sammillerscience?si=s1jcR6Im4GDHbw_1 ----------   [Free] Metabolism School 101: The Video Series http://www.metabolismschool.com/metabolism-101 ----------   Grab a Copy of My New Book - Metabolism Made Simple ----------   Stay Connected:   Instagram: @sammillerscience   Youtube: SamMillerScience   Facebook: The Nutrition Coaching Collaborative Community   TikTok: @sammillerscience       ---------- “This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at operations@sammillerscience.com. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast."

The science of sleep and the hidden dangers of sleeping tablets. All up for discussion with Professor of Biochemistry at the school of Immunology, Trinity College  Luke O'Neill.

刷樂攜手聶永真推出三件組極簡禮盒減法設計，重新定義洗漱的機能美學內含厭色系牙刷、科研白多效旗艦管理牙膏、植漱口溫和清潔口腔的同時，落實日常美感練習讓刷樂成為你一天開始與結束的美好~產品訊息連結： https://fstry.pse.is/6np88g —— 以上為播客煮與 Firstory Podcast 廣告 —— 揭開晨型人和夜貓族的基因之謎！你知道嗎？睡眠偏好其實是由基因決定的，想改也改不了。然而，在現代社會的朝九晚五架構下，夜貓族往往面臨不公平待遇，長期「蠟燭兩頭燒」不僅效率低，更可能影響健康。本集深入探討《為什麼要睡覺》（Why We Sleep）這本書，揭露晨型與夜型睡眠習慣的演化起源，並帶你了解為什麼彈性工時可能才是夜貓族的理想選擇！準備好發掘你體內的「基因時鐘」了嗎？ 小額贊助支持： https://open.firstory.me/user/cjzi4geu2l5e907583aos3y3u 追蹤IG：https://www.instagram.com/charleneliu.host/ 寫信分享你的故事/想法：mursaylife@gmail.com Powered by Firstory Hosting

柯佳嬿最愛天然洗髮精Hair Recipe 髮の食譜 新升級 蘋果薑 舒緩頭皮，强韌力Up!綠茶柚子 頭皮清爽，髮絲水潤純米瓶系列抵抗頭皮初老跡象 趕快來搶購，再不買就被佳嬿買光咯~https://fstry.pse.is/6mpzb9 —— 以上為 Firstory Podcast 廣告 —— 你是否曾因為時差而感到身心俱疲？睡不著覺、沒精神、工作效率低下？ 或夜唱一夜就要花好幾天恢復體力？這集節目，我們將帶你深入探索《為什麼要睡覺》這本書，一窺時差背後的科學原理。透過這本書，我們將了解為什麼時差會讓我們這麼痛苦，以及關於睡眠的有趣知識。 小額贊助支持： https://open.firstory.me/user/cjzi4geu2l5e907583aos3y3u 追蹤IG：https://www.instagram.com/charleneliu.host/ 寫信分享你的故事/想法：mursaylife@gmail.com Powered by Firstory Hosting

In this week's episode, Dr. Sims, Dr. Webb, and Dr. Wendel will discuss sleep deprivation in teenagers, the science of sleep, screen time and sleeping, how substances affect sleep, and a parenting tip on promoting high quality sleep in children.    Time Stamps Health News/Sleep Deprivation: 2:06 Science of Sleep: 2:55 Parenting Tip: 7:01 Screen Time on Sleep: 8:11 Substances Affecting Sleep: 12:11 Trivia: 16:51 Conclusion: 17:15

柯佳嬿最愛天然洗髮精Hair Recipe 髮の食譜 新升級 蘋果薑 舒緩頭皮，强韌力Up!綠茶柚子 頭皮清爽，髮絲水潤純米瓶系列抵抗頭皮初老跡象 雙11快搶購，再不買就被佳嬿買光咯~ https://fstry.pse.is/6mpzb9 —— 以上為 Firstory Podcast 廣告 —— 這集聊比爾蓋茲推薦書單：為什麼要睡覺，若你的新年新希望/生日願望是過得更健康，那這本書會是一個不錯的開始。睡一覺就沒事了！不是江湖傳說，不是安慰，是真的。 你認為自己過去一週睡眠充足嗎? 你記得上次不用鬧鐘就自然醒、不用咖啡就感到神清氣爽是什麼時候呢? 在工作、娛樂等各種因素下，熬夜與晚睡是現代人的生活常態，甚至失眠也是現代人常見的現象，儘管人人知道睡眠的重要性，但大多數人對它並沒有足夠的認識。 小額贊助支持： https://open.firstory.me/user/cjzi4geu2l5e907583aos3y3u 追蹤IG：https://www.instagram.com/charleneliu.host/ 寫信分享你的故事/想法：mursaylife@gmail.com Powered by Firstory Hosting

If you would like to join the CIT ECHO please email CITECHO@cabq.gov or check it out online here. If you are enjoying these episodes, that means someone else might as well, so please share them with others and let us know you are enjoying them. Leave a review on Apple Podcasts! Contact UsDon't forget to contact us to be on the podcast at Ask@goCIT.orgThe music used in this episode is the song Cheese by David Szesztay from the Free Music Archive.Support the show

In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness. Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine. Whether you're a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice. Tune in to learn: How to create better sleep habits Why 7-9 hours of sleep is crucial for cognitive function The impact of lifestyle choices like caffeine and alcohol on sleep quality How to handle sleep challenges as a new parent Chapters: 00:00 Introduction03:15 Why Sleep is Non-Negotiable10:32 Sleep Hygiene: What It Is and Why It Matters18:45 The Truth About Alcohol, Caffeine, and Sleep26:15 Sleep Challenges for New Parents33:10 The Importance of Balance: Social Life vs. Sleep39:40 Actionable Tips for Better Sleep Tonight Follow Dr. Sujay on Instagram: @thatsleepdoc ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

In this episode of The Natural Health Podcast, Mihaela explores the fascinating connection between sleep and the zodiac sign Virgo. Known for being light sleepers, Virgos often face challenges related to anxiety and overthinking, which can impact their sleep quality. Mihaela shares practical tips for enhancing sleep, such as wearing breathable materials, managing light exposure before bedtime, and maintaining a consistent sleep routine. She also discusses a compelling research study that reveals the strong link between improved sleep and better mental health outcomes, including reduced depression, anxiety, and stress. Tune in to discover how paying attention to your sleep habits can lead to significant improvements in your overall well-being.⏳Time Stamps[00:00] Introduction and Overview[02:22] Virgos and Sleep[06:42] Tips for Improving Sleep Quality[16:24] The Link Between Sleep and Mental Health[18:38] The Importance of Consistency in Sleep Routine

On this preview of Brave New World….Is there such a thing as perfect sleep? Leading expert in circadian neuroscience from Oxford University, Professor Russell Foster, joins host Evgeny Lebedev, to explain the science behind nighttime slumber and why it's crucial to living our best lives awake. The pair discuss everything from sleep hygiene, napping, our circadian rhythm and body clocks, and the impact of technology before bed.Listen to the full conversation on the Brave New World podcast here. Hosted on Acast. See acast.com/privacy for more information.

#81 Ever wonder why you're more productive at certain times of the day or why your sleep patterns are a bit wonky? Discover the secrets of your body's internal clock with our latest episode! We dive into the fascinating world of chronotypes—your personal biological blueprint for when you wake up, work, and wind down. From Lions who rise with the sun to Dolphins who wrestle with insomnia, learn how to optimize your daily routine for maximum success with minimal effort. Tune in as we explore how understanding your chronotype can transform everything from your work habits to your love life. Get ready to unlock your peak productivity times, perfect your sleep schedule, and even boost your relationship dynamics based on your unique chronotype. Don't miss out—your best self is just a podcast away! https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/ https://amzn.to/3A3bDkl

Dr. Damiana Corca is a Doctor of Acupuncture and Chinese medicine as well as a certified functional medicine practitioner specializing in sleep disorders. The unique replenishing sleep framework shared in this book is the culmination of thousands of sleep healing sessions from more than a decade in clinical practice.Dr. Corca brings a fresh and realistic perspective to patient care. With her intercultural experiences and passion for learning in various areas of study, she shares a compassionate connection and understanding for the diverse lifestyles and backgrounds of her patients and readers.To work with Dr Corca Would you like to know your insomnia type? Take the QuizIf our recent episode resonated with you, we invite you to join our community on Skool.Share your stories, seek advice, and connect with others facing similar experiences.Skool is our platform for sharing resources, discussing issues, and celebrating the unique joys of raising extraordinary children. You're not alone on this journey.Here's how you can become a part of our family:1. Simply click Join Group (we'll guide you from there).2. Drop a quick intro so we can give you a warm welcome.3. Start engaging and feel the community's love!To try Dr. Chloe's Chinese herb and CBD blends check out Radical Roots and use the code RADREMEDY for 15% off!Last if you are looking for high quality supplements and recommendations, check out Dr. Chloe's Fullscript account here and get 15-20% off all supplements all the time!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Want to reach your physical peak? Joining Sarah Grynberg is California State University professor of kinesiology, Dr Andy Galpin who is a leader in the field of human performance and muscle adaptation. Dr Andy works with NBA All-Stars, elite athletes, and Olympians to help them reach their potential, and is the host of the Perform with Andy Galpin podcast. In this inspiring conversation, Andy and Sarah discuss how measuring grip strength can forecast chronic illness, what types of exercise is best for our bodies, the reliable methods for weight loss, and how to achieve a truly restful sleep routine. If reaching your full potential physically and mentally is your goal, Andy will give you tips about discipline, courage, and a respect for discomfort, so you can do it. Dr Andy Galpin's book, 'Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance & Consciousness' can be found here.  Purchase Sarah's Manifest Your Greatness Course here.  Purchase Sarah's Kid's Meditation here.  Instagram: @sarahgrynberg   Website: https://sarahgrynberg.com/ Facebook: facebook.com/sarahgrynberg Twitter: twitter.com/sarahgrynbergSee omnystudio.com/listener for privacy information.

In this episode, I take you on a new exploration journey, to discover what science can tell us about sleep and dreams: What happens when we sleep? What are the phases of sleep and the difference between quiescent sleep and paradoxical/REM sleep? Why do we need it? What are intermediary states of consciousness like sleepwalking or lucid dreaming? I also tell you about the origins of dreams, their possible functions, and how neurobiology, psychoanalysis, psychology, religion, or literature approached them. Listen ad free and get access to bonus content on our Patreon: ⁠⁠⁠https://www.patreon.com/LightsOutLibrary621⁠⁠⁠ Welcome to Lights Out LibraryJoin me for a sleepy adventure tonight. Sit back, relax, and fall asleep to documentary-style stories read in a calming voice. Learn something new while you enjoy a restful night of sleep. Listen on Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@LightsOutLibraryov⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ¿Quieres escuchar en Español? Echa un vistazo a La Biblioteca de los Sueños!En Spotify: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://open.spotify.com/show/1t522alsv5RxFsAf9AmYfg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠En Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://podcasts.apple.com/us/podcast/la-biblioteca-de-los-sue%C3%B1os-documentarios-para-dormir/id1715193755⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠En Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@LaBibliotecadelosSuenosov⁠⁠⁠

In this episode, we feature Heidi Plowe, the Founder of Sweat Dreams Coaching and graduate of Thriving Coach Academy. She is a full-time coach who supports clients who want to get better sleep. You will learn: The hidden signs someone is struggling with their sleep The importance of getting quality sleep The myths most people have about getting a good night's sleep The 3-step framework Heidi uses with clients to help them get the best sleep of their lives Heidi's Instagram: https://www.instagram.com/sweetdreamscoaching Heidi's Website: https://sweetdreamscoaching.com/ To become a Certified Professional Coach, visit ⁠⁠⁠www.thrivingcoachacademy.com⁠⁠⁠.

Deb Herdman is a Registered Nurse, entrepreneur and certified sleep practitioner. She is the creator of Nigh' Nigh', an author of two e-books and has been published in print, online, radio, and podcasts both in Australia and across the world. Deb presents sleep seminars to parent groups, health institutions, schools, and workplaces and virtual consulting to all ages that require better sleep/life balance. Opening the world's first music and play therapy Sleep School, her resources are evidence-based and different from other resources. Deb offers Consults in home/clinic/virtual/phone anywhere in the world.

As a Diplomate of the American Board of Dental Sleep Medicine, Dr. Silver prevents and manages breathing problems including sleep apnea, snoring, and mouth breathing in all ages. She evaluates and treats children for proper jaw growth and development, incorporating oral myofunctional therapy, oral appliances and frenuloplasty (tongue tie release). She has recently focused her practice on treating sleep apnea and orofacial or TMJ pain. Join the community on Dentaltown at https://www.dentaltown.com

In this enlightening episode of Coaching In Session, your host Michael Rearden invites the renowned sleep specialist,  Dr. Bijoy John, to unravel the secrets of a good night's sleep. With over 25 years of experience as a board-certified sleep specialist, Bijoy shares insights into his transformative approach to healing the world through better sleep.Bijoy introduces "The 7 Proven Sleep Strategies" from his book, "Nobody's Sleeping," available for pre-order now. Join us as we delve into the science of sleep and discover how implementing these strategies can significantly impact your health and happiness. Bijoy's commitment to empowering individuals extends to his specially crafted SLEEP NOW course, designed to help you reclaim your sleep superpower.Tune in to Coaching In Session for an engaging conversation that promises to transform your relationship with sleep and bring about positive change in your life.Dr. Bijoy JohnWebsite: www.Sleepfixacademy.comTwitter: www.Twitter.com/dr_sleepfixLinkedIn: www.Linkedin.com/in/dr-sleepfixFacebook: www.Facebook.com/sleepfixacademyInstagram: www.Instagram.com/dr.sleepfixTikTok: www.Tiktok.com/@dr.sleepfix___________________________________Michael ReardenWebsite: www.Revenconcepts.comReview, Follow, & Subscribe to the Podcast on your Favorite App: https://coachinginsession.buzzsprout.com/Support the Show: https://www.buzzsprout.com/1882580/supportInterested in working with me? Learn MoreEmail Me: Coachinginsession@gmail.com----------------------------------#SleepSpecialist #SleepScience #BetterSleep #HealthandWellness #SleepStrategies #NobodySleeping #SleepFixAcademy #SLEEPNOWCourse #HealthySleepHabits #SleepWellness #SuperpowerOfSleep #PodcastLife #CoachingInSession #MichaelRearden #BijoyJohn #SleepTransformation #GoodNightSleep #SleepEmpowerment #SleepHealthRevolution #SleepWellLiveWellSupport the show

We're going deep on the science of Sleep, what stages of sleep are important and how much can it impact your mood, your memory, your and your overall well-being; Plus exploring some simple tips and habits to incorporate into your bed time routine for the best possible sleep. Also a disclaimer for parents and carers before this episode that obviously some of my tips might not work when you're waking up every few hours for feed etc, but there are stillsome really great tips in here for maximising the quality of sleep you DO get! LINKS: Get more detail science on sleep in ‘70. Science of sleep, and its effects on weight gain, mood disorders and memory' at https://bit.ly/dyfm-70-sleep . Follow @dyfmpodcast on IG  Follow @alexispredez on IG   Join the DYFM Facebook Group https://bit.ly/dyfm-group . Follow @listnrentertainment on IG  CREDITS Host: Alexis Fernandez       Executive Producer & Editor: Elise CooperDigital Producer: Zoe Panaretos DYFM Social Producer: Shania MaguaManaging Producer: Sam Cavanagh  Find more great podcasts like this at www.listnr.com/  See omnystudio.com/listener for privacy information.

In our latest episode, we dive into the world of sleep, insomnia, and the science behind those restless nights. Join myself and Dr. Lindsay Browning as we unravel the mysteries of trouble sleeping and explore practical solutions for a good night's rest. Hosted on Acast. See acast.com/privacy for more information.

Sleep is non-negotiable. It's the easiest way to reset your brain and body, but most Americans don't get enough of it. Yet we need it to survive and thrive so we have to figure out how to get more of it. In today's episode, Quinn explores the science behind sleep and helps listeners have a better understanding of: Steps they can create for a better sleep routine. The power of light in helping us sleep better. A caffeine nap and how we can use it when we are struggling with mental alertness. Mind Renewal Tip: Sometimes when we think we have 100 things causing stress in our lives, we actually need to sleep. And we can find that most of those stresses disappear. Scripture Renewal Tip: In vain you rise early and stay up late. Toiling for food to eat. For he grants sleep to those he loves. Psalm 127:2 9 Steps for Healthy Sleep 1. Go to bed and get up at the same time so you can anchor your sleep. 2. Keep it cool at bedtime. Around 70 in your house. 3. Dim your house an hour before bed! 4. Don't stay in bed for long periods of time awake (more than 25 minutes). 5. Expose yourself to 25 minutes of light a day a day preferably natural light first thing in the morning. 6. Do your best to avoid alcohol and caffeine after 1 p.m. 7. After a bad night of sleep, don't change your normal sleep routine!   8. Form a daily bedtime routine to help you wind down! 9. Exercise during the day in order to increase sleep efficiency at night. Resources: Exercising for Better Sleep

We spend one third of our lives sleeping. But WTF is going on during those hours?! This week, Dr. Gina Poe gives us an A to Zzzz crash course in all things sleep. Dreams, memory, narcolepsy, naps, sleep demons, traveling across time zones, playing video games before bed, how substances like caffeine and alcohol affect our rest—and beyond! Gina Poe is a neuroscientist at UCLA who has worked on the functions of sleep for over 30 years with an independent research laboratory funded by the National Institute of Mental Health for over 20 years. At UCLA she teaches how the brain becomes biased and one can change one's mind through the powerfully plastic state of sleep, winning the UCLA Distinguished Teaching award in 2022 and the US President's 2014 PAESMEM award for mentoring work through the Society for Neuroscience. Dr. Poe counsels on initiatives and funding priorities for the National Institute for Neurological Disorders and Stroke, has authored nearly 200 publications (papers and abstracts), and has appeared on PBS's NOVA and Netflix's The Mind Explained and other television and podcast venues. She and her husband have four children, two grandchildren (with another on the way!), a dog, and a cat. You can follow Dr. Poe on Twitter @doctorpoe, on Instagram @poe.gina, and on LinkedIn at Gina R. Poe. For more information, check out: The National Sleep Foundation Dr. Poe's Brain Research Institute site Dr. Poe's Department site Dr. Poe Lab site Dr. Poe's publications Follow us on Instagram @CuriousWithJVN to join the conversation. Jonathan is on Instagram @JVN. Transcripts for each episode are available at JonathanVanNess.com. Find books from Getting Curious guests at bookshop.org/shop/curiouswithjvn. Our executive producer is Erica Getto. Our producer is Chris McClure. Our associate producer is Allison Weiss. Our engineer is Nathanael McClure. Production support from Julie Carrillo, Samantha Martinez, and Anne Currie. Our theme music is “Freak” by QUIÑ; for more, head to TheQuinCat.com. Curious about bringing your brand to life on the show? Email podcastadsales@sonymusic.com. Learn more about your ad choices. Visit podcastchoices.com/adchoices

The Summit of Greatness is back! Buy your tickets today – summitofgreatness.com – Sleep is the foundation we give ourselves to pursue our goals vigorously, and today's guest is perfectly suited to help us understand why we should be prioritizing our sleep. Dr. Matthew Walker earned his degree in neuroscience from Nottingham University, UK, and his Ph.D. in neurophysiology from the Medical Research Council in London. Dr. Walker researches the impact of sleep on human health and disease, and he's written the international bestseller, Why We Sleep, unlocking the power of sleep and dreams.In this episode, we discuss why sleep is the foundational pillar for our overall health, why most people are terrible at prioritizing sleep and how to change that, the effects of poor sleep over time, how anxiety and stress affect our sleep, the importance of dreams and how we can influence them, and so much more. In this episode you will learn,Why sleep is the foundational pillar for our overall health.Why most people are terrible at prioritizing sleep and how to change that.The effects of poor sleep over time. You NEED to know this!How anxiety and stress affect our sleep.The importance of dreams and how to influence them.For more information go to www.lewishowes.com/1476For more Greatness text PODCAST to +1 (614) 350-3960More School of Greatness episodes to improve your health:Dr. Sten Ekberg's Full Episode: https://link.chtbl.com/1345-podDr. Mark Hyman's Full Episode: https://link.chtbl.com/1375-podThomas DeLauer's Full Episode: https://link.chtbl.com/1389-pod

Dr. Brager is a subject matter expert in behavioral genetics, sleep, and biological rhythms research. She is passionate about discovering new factors that promote resilience in extreme environments, particularly for military personnel. She also serves on the NCAA task force for mental health and sleep, contributing to the first edition of the NCAA student-athlete mental health handbook. She is author of Meathead: Unraveling the Athletic Brain, which debunks the myth of the ‘dumb jock' and serves as a performance manual for functional athletes. Outside of the laboratory, Allison was a two-time CrossFit Games (team) athlete, a two-time CrossFit Regionals (individual) athlete, and a four-year varsity NCAA Division I athlete in track and field. Dr. Brager has an Sc.B. in Psychology from Brown University and a Ph.D. in Physiology from Kent State University. Allison Brager on Instagram Anders Varner on Instagram Doug Larson on Instagram  

Getting quality sleep as a parent may be one of the tougher parts of being, well a parent. Join hosts Katie Lowes and Adam Shapiro as they learn about achieving good, quality sleep for both children and parents. Dr. Jade Wu, a behavioral sleep medicine specialist at Duke University, shares tips on how parents can make sure they get good sleep themselves despite changing sleep patterns as children age. Pediatric sleep consultant Meg from Infinite Connection explains how babies and toddlers sleep better when feeling safe alone in their own beds.  “Chasing Sleep” is a production of Ruby Studios from iHeartMedia in partnership with Mattress Firm.See omnystudio.com/listener for privacy information.