#088 The Science of Optimizing Sleep - Special Preview
FoundMyFitness
Rhonda Patrick, Ph.D.
4.8 • 5.8K Ratings
🗓️ 26 March 2024
⏱️ 22 minutes
🧾️ Download transcript
Summary
Discover my premium podcast, The Aliquot
If you've been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.
- (00:02:13) How exercise timing affects deep sleep
- (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
- (00:12:33) Can learning and meditation boost deep sleep?
- (00:14:10) Do scented oils, like lavender, impact sleep?
- (00:14:47) The insulin-tryptophan-melatonin connection
- (00:19:20) Why carb-heavy meals make us sleepy
In the full episode available only for Premium Members, we also discuss:
- Can calming music, akin to lullabies, curb pre-sleep ruminations?
- The effect of air quality on sleep
- The effect of low-level noise on sleep fragmentation
- Whether or not time in nature transforms sleep quality
- Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
- How my sauna and hot tub routine preps me for sleep
- Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
- The differential impact of morning vs. evening light in slow wave sleep
- Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
- Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
- The four pillars of sleep
- How much sleep is enough? (from newborns to older adults)
- The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
- Are modern lifestyles and "social jetlag" turning us into shift workers?
- Building resilience against circadian disruptions
- Five immediate steps to enhance sleep quality tonight
- How long caffeine stays in the system
- The effect of alcohol and marijuana on sleep, particularly REM sleep
Transcript
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| 0:00.0 | Hello friends. Today's episode is a special preview of our members only |
| 0:04.8 | podcast called the Aliquot. You may be wondering what an Aliquot is. |
| 0:08.8 | Borrowed from the lab bench an Aliquot is a sample taken from a larger whole. In the real world this comes in the |
| 0:15.2 | form of a personal allotment of reagents. I found my fitness Aliquat is something slightly different if |
| 0:20.6 | in spirit the same. Aliquats are exclusive curated episodes for members, |
| 0:25.0 | concentrating on the finest concepts in a single focus area. |
| 0:29.0 | These selections offer members an in-depth exploration of our comprehensive interview archives and my specialized |
| 0:36.0 | Q&A series enabling a deep dive into the wealth of knowledge we've accumulated. |
| 0:41.1 | Today's episode focuses on the science of sleep, but we cover many topics across |
| 0:46.0 | the Aliquot series. |
| 0:47.7 | For example, we have episodes on whether supplements can enhance adaptations to exercise on the minimum effective dose for |
| 0:55.2 | muscle hypertrophy. We have an aliquant on the fair examination of red light |
| 0:59.8 | therapy, why burburene may be treating diseases of obesity, and so much more. |
| 1:05.9 | This special preview aliquot is all about the science of optimizing sleep, including how |
| 1:11.2 | much sleep you actually need, how to use light exposure to optimize sleep, how |
| 1:17.0 | air quality affects sleep, the optimal bedroom temperature, how diet composition affects slow wave sleep, how THC and caffeine affects sleep |
| 1:26.6 | quality, why adequate sleep is essential for mitigating Alzheimer's disease risk, Why nighttime heat may help optimize sleep |
| 1:34.8 | and why I consider this a key part of my nightly routine. |
| 1:38.5 | How music can enhance sleep quality |
| 1:40.6 | if you listen to the right type and more. For a full timeline of this |
| 1:45.1 | episode with time codes for each topic and access to the entire episode head |
| 1:50.6 | over to found my fitness.com forward slash aliquot that's a l i q u o t |
... |
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