Search results for sleep

“Dr. Patrick often uses a sauna or hot tub about two hours before bed and allows cooling to happen naturally, while her husband sometimes uses a cool shower. She distinguishes this routine from extreme research protocols and warns that entering bed while still overheated can disturb sleep.”

“Bright outdoor light soon after waking helps align the timing of alertness, mood, hormone rhythms, and the later transition into sleep. The practical dose depends on cloud cover, season, location, and prior light exposure.”

“Sleep problems may arise because of medical or behavioral reasons, but modern life frequently dictates a work schedule late into the evening, disrupting our natural sleep/wake cycles. Dr. Seheult describes the importance of sleep early in the night when the majority of restorative slow-wave sleep occurs.”

“Eventually, chronic poor sleep increases our risk for much more serious threats, such as cancer, unless we take steps to sleep better. This episode of the Aliquot feature Drs. Matthew Walker, David Sinclair, and Rhonda Patrick (in a members' Q&A).”

“Meal timing also changes overnight metabolism. In a controlled crossover trial, eating dinner at 10:00 PM instead of 6:00 PM increased nocturnal glucose and shifted overnight lipid metabolism, even though conventional sleep architecture did not change.”

“Epidemiological studies have shown that people who have poor sleep are at greater risk of having or developing diabetes. When a person does not get enough sleep, their pancreatic beta cells become less sensitive to glucose signaling, reducing the amount of insulin produced by the pancreas.”

“A critical aspect of sleep is that it facilitates learning. It accomplishes this by serving as the final step in cementing the neural connections that occur during daytime hours by prepping the brain for information input, promoting information storage, and providing a mechanism for information transfer and long-term memory formation.”

“In one randomized crossover study of 15 healthy adults, a single dose of 0.35 grams per kilogram changed brain-energy measures and partially reduced deterioration on selected cognitive tasks during 21 hours without sleep.”

“In particular, exposure to 30 to 40 minutes of bright light, early in the day, and exposure to lower light during the afternoon and evening hours can reset our internal clocks and improve our sleep. In this clip, Dr. Matthew Walker explains how altering the timing and duration of daytime light exposure influences sleep.”

“Sleep deprivation alters the overall gut microbial make-up, which can promote dysregulation of the microbiome and in turn, altered sleep. In this clip, Dr. Matthew Walker discusses the role that sleep plays in modulating the gut microbiome.”