In this episode we discuss all things sleep. Sleep has been under attack for the last 10+ years and yet it is one of the most powerful things you can do for your performance, your health, your mental well being, and your body. We explore how to improve your sleep, how sleep works, and what you can be doing to sleep better with our guest Dr. Dan Gartenberg.
Dr. Dan Gartenberg is a researcher and tech inventor. He holds a PhD in cognitive psychology with expertise in sleep, A.I. and preventative health. He is the creator of several apps including the Sonic Sleep app for detecting sleep stages and improving sleep quality using wearable tech. Daniel has three patents, numerous peer reviewed publications, and his technology has been featured on TED.com, the Today Show, Inside Science, and many more outlets!
Sleep has been under attack for the last 10+ years in our society
Lack of work life balance and constant phone addiction are destroying our society’s sleep
Sleep impacts nearly every single chronic health issue and disease, every organ of the body
Sleep is the operating system for how we make sense of the world
There’s a problematic “badge of honor” that people wear thinking that not sleeping is good for you
The “synaptic homeostasis hypothesis” and why it demonstrates the vital importance of sleep to memory consolidation, personality, and much more.
Sleep cleans out beta amyloid plaques in your brain and reduces the risk of Alzheimer’s
Daylight savings time predictably increases heart attack risks because of the 1 hour sleep reduction
Neuroscience and sleep is one of the final frontiers of human exploration.
What are the different phases of sleep?
REM sleep vs Non-REM Sleep. REM sleep is “almost magical” for your brain.
In the US there are 4 stages of sleep.. but in Europe there are 5 stages of sleep… this demonstrates that our understanding of sleep is still VERY early stage.
“N1 Sleep” – the transition between the conscious and unconscious mind.
You want more REM and you want more DEEP SLEEP and not more light sleep.
Deep sleep is how you prune, REM is how you integrate.
When you are in deep sleep your brain is operating on delta waves.. which are a completely different experience to waking life.
Is there a way to get more out of the sleep that you’re getting?
How many hours of sleep should you actually be getting?
Adults need 7-9 hours of sleep on a regular basis according to the world’s top sleep scientists.
Hours in bed are not the same thing as hours asleep – you need 7.5+ hrs in bed to ensure you get a minimum of 7 hours of sleep.
Sleep until you can’t sleep anymore.
When should you nap? Is napping good for you?
Taking a power nap right at your circadian dip is often an optimal performance strategy.
What is your circadian rhythm and how can it shape your sleep schedule and performance?
What is “chronobiology” and how it can help us be more productive and effective?
The importance of sunlight in controlling your circadian rhythm.
How does intermittent fasting interact with your daily energy levels and circadian rhythms?
What are the hacks and strategies for improving your sleep quality and getting more out of your deep sleep?
Tip: get rid of noise pollution when you’re sleeping.
Your “Homeostatic sleep need” builds up as you get tired and helps you sleep more effectively
“Targeted memory reactivation” in sleep science – smells during a REM sleep will cause memories to process and encode while you are dreaming.
Visualizing and practicing in your dreams or practicing tasks in your dreams can help you improve waking performance
Science backs up the concept of lucid dreaming.
Homework: Find one thing to do to improve your sleep quality.