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Summary of Transcript:
The video discusses the importance of sleep on the body’s immune system and disease states. It also mentions the negative effects of chronic sleep deprivation, such as cancer cells multiplying faster. The speaker suggests creating a successful sleep ritual by establishing consistent bedtimes, avoiding caffeine and alcohol before bed, and exercising in the morning. Cognitive behavioral therapy is recommended as a more effective alternative to sleeping pills for individuals with insomnia, focusing on changing thought patterns and behaviors. The video also mentions the benefits of spending time in nature to help rebalance sleep patterns.
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Summary of Description:
In this podcast episode, the host discusses the importance of sleep and presents tips from sleep experts on improving sleep quality. The guests discuss topics such as efficient sleep, rebalancing sleep schedules, insomnia, the problems with sleeping pills, brain chemistry and Anxiety’s impact on Wakefulness, getting back to sleep, sleep inertia, the individual amount of sleep needed, performance optimization, exercise timing, tech light, evening rituals, breathing exercises, breaking stress, marijuana, nighttime drama, and managing sleep. The guests featured in the episode include Shawn Stevenson, Aubrey Marcus, Dr. Michael Breus, Dr. Jason McKeown, Wim Hof, and Matthew Walker.
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Sleep is one of the most important things we can do for our bodies, but it’s often the first thing we sacrifice in our busy lives. In this episode, host Tom Bilyeu brings together some of the world’s leading experts on sleep to provide listeners with practical tips and advice on optimizing their sleep and performing at their highest level.
The compilation features a range of guests, including Dr. Michael Breus, a clinical psychologist, and expert in sleep disorders; Wim Hof, an extreme athlete who has set world records for his ability to withstand freezing temperatures; and Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley.
Throughout the episode, guests provide tips, from rebalancing your sleep schedule to dealing with insomnia and sleep inertia. Listeners will learn why exercise in the morning may be most beneficial for their rest and how to create a sleep sanctuary in their bedroom. Additionally, they will discover how our body’s natural synch with light and how avoiding screen time before bed can help them achieve optimal sleep.
For those struggling with stress and racing thoughts at night, the episode also provides tips on mindfulness and deep breathing techniques to help calm the mind. Lastly, for those looking for more natural solutions to optimize their sleep, there is a discussion on using THC to improve sleep quality.
Overall, this episode provides an excellent resource for those looking to optimize their sleep, whether because they want to perform at their highest level or want to live a healthier, more balanced life. With so many expert voices weighing in, listeners will come away with a wealth of knowledge and practical tips to improve their sleep and overall well-being.
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Source Description
Athletic Greens sponsor this episode. Go to https://athleticgreens.com/impacttheory and receive a FREE 1-year supply of Vitamin D AND 5 free travel packs with your first purchase!
I prioritize my sleep as a non-negotiable because I am painfully aware of the ill effects of lack of sleep on my body. If a miraculous solution allowed me to skip sleep for the rest of my life, I would be all over it! However, science and sleep experts have spoken on how critical sleep is for executing at the highest level. In this episode, I bring you a compilation of everything you need to improve your sleep but lack sleep and perform consistently at the highest level possible. These tips will end your sleep deprivation and help you get the quality sleep you need.
SHOW NOTES:
Efficient Sleep | Dr. Breus on the consistency of habits that contribute to most efficient sleep [1:54]
Rebalancing | Dr. Breus on regaining balance to sleeping on a regulated schedule [3:21]
Insomnia | How the inability to slow down and deal with stress is the problem for insomnia [4:14]
Sleeping Pills | Matthew Walker reveals the problems with sleeping pills & why avoid them [5:55]
Up At Night | How Anxiety and a brain chemical adenosine play a Role in Wakefulness [9:55]
Getting Back To Sleep | Tips for getting back to sleep and what to avoid doing [13:54]
Sleep Inertia | How to deal with it and what to do when it’s more severe [15:57]
Amount Of Sleep | Why the amount you need is individual and finding the right amount [20:25]
Optimizing Performance | Aubrey Marcus on knowing when to push and when to recover [23:14]
Exercise Timing | Why exercising in the morning may be most beneficial to your sleep [26:00]
Tech Light | How our bodies are naturally synched with light and a “screen curfew” helps [29:42]
Evening Ritual | Shawn Stevenson’s ideas for creating a sleep sanctuary for better sleep [35:02]
6 Deep Breaths | Aubrey Marcus shares tips for changing mental state and mindfulness [39:26]
Breaking Stress | Wim Hof on breaking stress with cold exposure by following the breath [42:30]
Marijuana | Dr. Breus on using oxidized THC to help improve better sleep [48:19]
Nighttime Drama | Why your mind starts to meditate at night and tip for not worrying [51:08]
Efficient Sleep | 2 tips to manage your sleep better and how to find your chronotype [52:44]
QUOTES:
“to get to sleep, we need to get cold. To stay asleep, we need to stay cold, and to wake up; we need to warm up.” Matthew Walker [19:18]
“…sleep is healing. That’s what our body does in sleep. It heals physically, and it heals mentally.” Dr. Michael Breus [20:29]
“Our body is constantly giving us clues, but the problem is that [it] comes with a whisper. And we can drown out that whisper in a million different ways with distraction” Aubrey Marcus [24:32]
“I was looking for this tapping into the deeper part of the brain feeling pure energy, feeling power, innate capacitated power” Wim Hof [46:44]
Follow These Guests:
Shawn Stevenson: https://themodelhealthshow.com/
Aubrey Marcus: https://www.aubreymarcus.com/
Dr. Michael Breus: https://thesleepdoctor.com/
Dr. Jason McKeown: https://us.modiushealth.com/
Wim Hof: https://www.wimhofmethod.com/
Matthew Walker: https://www.sleepdiplomat.com/
Guest Bios:
Shawn Stevenson: Shawn Stevenson is the creator of The Model Health Show, which has been featured as the #1 Fitness and Nutrition podcast on iTunes. A graduate of The University of Missouri – St. Louis, Stevenson studied biology and kinesiology.
Aubrey Marcus: Aubrey Marcus is an experimentalist, unconventional fitness junkie, and human optimizer. He is the CEO of Onnit, an optimal human performance company that he has built into one of the fastest-growing companies in America.
Dr. Michael Breus: A Clinical Psychologist, a Diplomate of the American Board of Sleep Medicine, and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists worldwide who have passed the Sleep Medical Speciality board without attending Medical School.
Dr. Jason McKeown: Driven by his combined passion for improving people’s lives, neuroscience, and technology, Jason had gone from holding medical roles in the UK to founding Neurovalens in 2013 when he was just 26 years old.
Wim Hof: Wim Hof, also known as The Iceman, is a Dutch extreme athlete noted for his ability to withstand freezing temperatures. He has set Guinness World Records for swimming under ice and prolonged full-body contact with ice and previously held the record for a barefoot half marathon on ice and snow.
Matthew Walker: Matthew Paul Walker is an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is a public intellectual focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health.
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