Sleep More, Weigh Less, Live Longer!

✨ Back in April Joe Rogan and Matthew Walker did a podcast that massively redefined my views on sleep. PS: Walker is the Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. I summarized the main points from their conversation below :) If you want to listen to the full 2 hour podcast here is the link: ✨

➖We need 7-9 hours of QUALITY sleep per night.

➖A growing trend in epidemiological studies shows that the shorter you sleep the shorter your lifetime.

➖Insufficient sleep over a lifetime is one of the most significant predicators of Alzheimer’s development.

➖The association between lack of sleep and cancer has become so strong that recently the WHO started to classify any form of nighttime shift work as a “probable carcinogen” due to a disruption in your sleep rhythms.

➖Sleeping less has a strong obesogenic profile. Why? When we decrease our sleep this causes our hunger hormone (ghrelin) to increase while suppressing your I’m full hormone (leptin). A person who sleeps 5-6 hours will eat between 200-300 calories more per day which adds up to approximately 15 pounds of obese mass per year. Woah! On top of that people also tend to make poorer food choices when sleep deprived… Think heavy hitting carbs, simple sugars and processed food.

➖For athletes: one study showed that there is a 60% increased probability of injury for those getting 5 hours of sleep compared to 9 hours

➖There is this idea of sleep inspired creativity. When we sleep we take what we know and mix it with what we’re learning. This is where the creative beauty happens. Einstein religiously used sleep as a tool to spark his own!

➖We are a dark deprived society and it’s often this lack of darkness that keeps us awake at night. One hour of iPhone use can delay the onset of melatonin production by approximately 3 hours AND your peak melatonin levels will end up being 50% lower. So here are three tips if you want to improve the quality and quantity of your sleep.

1️⃣ Regularity is key.

2️⃣ 2-3 hours before bed turn off half of your household lights. In the hour before bed stay away from screens. I recently bought some blue light blocking glasses from @umizato and they’re incredible.

3️⃣ Keep it cool: the body needs to drop 2-3 degrees F before it can fall asleep. That’s why it’s easier to find your zzz in a cold room. The paradox is that your hands and feet need to heat up to take the heat away from the core of your body. So how do you hack the system? Sleep with less clothing and take a hot bath before bed. Interestingly enough this warming of the body causes the heat to come to the surface so that once you get out of the bath you’ll experience a massive dump of heat which allows the core body temperature to plummet.