#088 The Science of Optimizing Sleep - Special Preview

FoundMyFitness

Rhonda Patrick, Ph.D.

Fitness, Depression, Foundmyfitness, Timferriss, Sleep, Diet, Longevity, Ketosis, Rhondapatrick, Kevinrose, Domdagostino, Health, Sauna, Nutrition, Medicine, Fasting, Healthspan, Mattwalker, Coldexposure, Lifeextension, Health & Fitness, Exercise

4.8 • 5.5K Ratings

🗓️ 26 March 2024

⏱️ 22 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

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.

Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me.

In this preview, we discuss:

(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) Carbs before bed and 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?
Do cooking fumes and stale air impair sleep?
Does low-level noise fragment sleep?
Can time in nature transform your sleep quality? (Does time in nature boost sleep?)
Does melatonin supplementation decrease deep sleep due to increased REM sleep?
How my sauna and hot tub routine preps me for sleep
Is there evidence white noise helps sleep?
How is morning vs. evening light crucial for slow wave sleep?
Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
Improving sleep with science-backed heat therapy protocols
The four pillars of sleep
How much sleep is enough? (from newborns to older adults)
Can sleep, exercise, and omega-3s synergize to maintain glymphatic clearance in aging brains?
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?
Do sedatives like alcohol or marijuana impair REM sleep?

Transcript

Click on a timestamp to play from that location

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
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Rhonda Patrick, Ph.D., and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Rhonda Patrick, Ph.D. and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.