The Centers for Disease Control and Prevention (CDC) confirms sleep deprivation is a national epidemic and affects people of all ages. In this episode, Dr. Steve talks about sleep and its importance to overall health. He shares some important facts about sleep deprivation and how you can improve your own nighttime habits to achieve better quality sleep. Check out this episode and ensure you are taking the appropriate steps to get the right sleep every night.
[00:01 - 04:12] Sleep Deprivation - A National Epidemic
Sleep deprivation can lead to cravings for carbohydrates and comfort foods.
Falling asleep immediately or falling asleep after more than 15 minutes are signs of sleep deprivation.
CDC describes sleep deprivation as a national epidemic linked with many chronic diseases and conditions.
[04:12 -13:35] Phases of Sleep and its process
Sleep is broken down into 90 min. cycles
REM sleep should take up about 20 to 25% of the cycle and focus on healing your brain.
Light sleep takes up 45 to 65% of your total sleep time and helps transition between phases.
Deep sleep takes up about 13 to 23% of your total sleep time or cycle.
Your glymphatic system removes toxins and metabolic waste from the brain to excrete them through the kidneys or liver.
Beta-amyloid is eliminated during Deep Sleep. High amounts of brain Beta-amyloid is connected to Alzheimer's
Growth hormone stimulates muscle growth and repair during deep sleep.
Deep sleep helps move memories from short-term to long-term memory.
[13:36 -15:35] Analogy of Sleep Cycles
When we are awake, we empty our closets and drawers, removing everything and throwing it on the floor.
REM sleep is a time to eliminate unnecessary items and organize them into neat packages.
Deep sleep occurs when organized packages are returned to the closet and drawers, eliminating unnecessary items.
[15:49 - 17:00] Cortisol, Melatonin, and the Circadian Rhythm
Regarding sleep, there are two main components: melatonin and cortisol.
Melatonin helps us start our circadian rhythm at night and helps us get to sleep.
Cortisol release in the morning helps you to wake up and to start your day.
[17:01 - 23:21] Things You Can Do to Help Sleep Better
Two hours before bedtime is the time to switch off the artificial light before going to bed.
Natural light is essential for sleep, so going outside and watching the sunset is important.
You can keep your house temperature at night between 60 and 68 degrees, a lower temperature.
Going from light to dark affects melatonin secretion. So, keep your bedroom as dark as possible.
Caffeine and sugar both stimulate the brain, so it is important to limit them.
Exercise early in the morning utilizes cortisol levels early and helps you get to sleep that night.
Handwrite a list of the things you want to accomplish the following day to be able to clear your mind.
Taking a magnesium supplement can also help with sleep
[23:22 - 26:49] Closing Segment
Magnesium can cause some adverse effects like frequent stools.
It is very important to shoot for four to six cycles (6-9 hrs) of sleep each night to clear out your brain, clear out your body, and have more energy.
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Tweetable Quotes:
"Fall asleep too early or fall asleep later are all signs of sleep deprivation." - Dr. Steve Hughlett
"REM (rapid eye movement) heals your brain, and deep sleep heals your body." - Dr. Steve Hughlett
"Muscle growth and repair actually occur during your deep sleep." - Dr. Steve Hughlett
