Sleep 101
We cover:
-Why does sleep matter?
-What about sleep matters?
-How can you improve it?
-Morning, afternoon, and evening routines to help
References:
- https://www.precisionnutrition.com/all-about-sleep
- https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk
- https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression.
- Huberman, A. (n.d.-a). Master Your Sleep & Be More Alert When Awake. https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O
- Huberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sq
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
- Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798.
- Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.
