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The Ultimate Sleep Guide

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The Ultimate Sleep Guide THE ULTIMATE SLEEP GUIDE LIVE YOUNGER LONGER “Sleep is the greatest legal performance enhancing drug that most people are probably neglecting …” Dr Matthew Walker, Why We Sleep CONDITIONS ASSOCIATED WITH POOR SLEEP Overweight Chronic inflammation Poor hormonal balance Chronic diseases – diabetes, heart disease, cancer Impaired performance Reduced cognition Low energy – 11% reduction in time to exhaustion when exercising Lowered immunity WHY SLEEP IS THE SECRET SAUCE Peak performance High functioning immune system – protection against viral & bacterial infections, cancer, heart disease, diabetes Optimal body composition Enhanced focus & productivity Longevity – looking and feeling younger IMMUNITY TO VIRAL INFECTIONS Immune function is most active at night Most healing – first third of night’s sleep Susceptibility to colds – if less than 6 hours per night Sleep prior to exposure is key – linear impact on infection rate 2002 Study impact of sleep on immunity to flu vaccine - less than 50% of immune reaction) One week of short sleeping – effects for a year EXPOSURE TO CHRONIC DISEASE University of California – one week of short sleep (4 hours between 3am and 7am) – 70% reduction in Natural Killer Cells European study of 25,000 individuals – sleeping 6 hours or less associated with 40% increased risk of cancer WHO – 14 year study of 657 men: 2 x more likely to die of a heart attack 4 x risk of stroke Japanese study of 4000+ male workers – less than 6 hours sleep = 400 to 500% more likely to suffer a heart attack WHO categorized nighttime shift work as a “probable carcinogen” SLEEP & BODY COMPOSITION Lack of sleep: Slows your metabolism Affects hunger hormones: Up to 20% increase in ghrelin Up to 15% decrease in leptin More pronounced if you have the “Fatso gene” (FTO) Raises cortisol (which raises insulin) Increase of 300 calories per day. 70,000 calories per year = 10-15lbs of weight gain Sleep deprivation for 24 hours – extra 147 calories One night of sleep deprivation – as insulin resistant as a type 2 diabetic SLEEP GOES DOWN, WEIGHT GOES UP ALZHEIMERS AND SLEEP Sleep quality deteriorates with age, esp. deep sleep Linked to a decline in memory Sleep disturbance precedes Alzheimer’s Beta amyloid plaque – poisonous to neurons, kills brain cells Glymphatic system – 10 x more active at night TRACK & JOURNAL You can’t improve what you can’t measure Sleep Cycle App Oura / Whoop strap / Biostrap Heart rate variability POSITIVE EFFECTS OF SLEEP STRONGER IMMUNE SYSTEM Melatonin is anti-cancer hormone DNA Repair Less Oxidative Stress Lower inflammation Lower risk of chronic diseases Better immunity to viral infections SLEEP IS ANTI-AGEING During sleep, particularly deep slow- wave sleep, the body produces more human growth hormone (HGH). Repairs and renews skin Restores gut lining Beauty sleep. BETTER BODY COMPOSITION Sleep preserves muscle mass - testosterone Muscle burns 7 times the calories of fat Greater insulin sensitivity POSITIVE EFFECTS OF SLEEP IT PRESERVES BONE DENSITY Sleep deprivation can also interfere with bone health, reducing bone density and limiting the production of new strong bone. BETTER GUT HEALTH •Lower cortisol = more balanced microbiome •Gut permeability = human growth hormone renews gut lining every 10 days •Better nutrient absorption = more energy, better health •Better gut = better sleep BETTER MENTAL PERFORMANCE Greater productivity, speed and accuracy Better problem solving Enhanced creativity A study in the Lancet on a group of physicians: 14% longer to complete a task and made 20% more errors than those well rested American Academy of Sleep Medicine – poor sleep quality equal to binge drinking in academic performance WHAT CONSTITUTES A GOOD NIGHT’S SLEEP? 7-9 hours 5 full sleep cycles or 35 sleep cycles across the week 15-20% Deep sleep 20-25% REM sleep REM sleep: forming new neural connections, dreaming, problem solving, empathy and blunting emotional responses to painful memories, lowers anxiety regulates cardiovascular function. NREM sleep: pruning memories, transferring short-term memory to long-term memory (especially important if you are trying to learn something), gaining “muscle memory,” the release of growth hormone and parasympathetic nervous system activation, lowers systolic blood pressure (recalibrates blood pressure). High frequency brain wave state – beta brain waves Delta to beta brain waves ratio: High beta predicts worse cardiovascular outcomes - higher systolic blood pressure than pre-sleep Less deep sleep = higher brain wave activity Poor sleep linked to poor cardiovascular outcomes Sleep resets cardiovascular tone REM Sleep – higher heart rate variability Hormones: Adinopectin, leptin, human growth hormone, testosterone, melatonin COMMON SLEEP PROBLEMS You struggle to fall asleep, lying awake for what feels like hours You feel tired all evening, fall asleep watching TV, but when you finally get to bed you can’t sleep You fall asleep easily, but wake up in the early hours of the morning You are a light sleeper and disturbed by a partner snoring or your dog You wake up to an alarm feeling exhausted FIVE COMMON MISTAKES Eating late and/or drinking alcohol Social jet lag Over-exposure to blue light Watching TV to “wind down” Mobile phone use Over exposure to EMF Caffeine later in the day EFFECTS OF ALCOHOL ON SLEEP EATING LATE •Raises heart rate •Body is busy digesting instead of repairing •Presence of insulin inhibits growth hormone release •Contributes to oxidative stress •Higher cortisol •Disrupts circadian rhythm SOCIAL JET LAG Going to bed later and waking up later on weekends Circadian clock is out of rhythm Disrupts hormones University of Arizona study - every hour of social jetlag per week -11% increase in likelihood of cardiovascular disease. Worse mood More tiredness Increase in weight and metabolic disease OVER EXPOSURE TO BLUE LIGHT Cortisol & Melatonin balance Superchiasmatic nucleus (SCN) – master clock Receptors – all over the body Study showed mobile phone usage in bed affected liver detoxifcation during the night Junk light - LEDs emit more blue light than the sun at its peak Link between junk light and metabolic diseases WATCHING TV Stimulating Exciting or disturbing content – harder to wind down Blue light – disrupts production of melatonin by the pineal gland Easy to binge watch Netflix Delays bedtime Induces a nap THE SECOND WIND 9-10pm natural rise in melatonin Increase in metabolic energy – repair, strengthen, rejuvenate Increased antioxidant hormones If stay up too late – second wind of energy OVER EXPOSURE TO EMF At least 50% of Americans sleep with cell phones by their side WHO – cell phone radiation = Group 2B Carcinogen EMFs significantly disrupt melatonin secretion EMF exposure triggers oxidative stress in cells after 5 seconds DNA breaks Cell membrane damage Disrupted sleep – change in brain wave patterns Children absorb 2x radiation of adults CAFFEINE LATER IN THE DAY Coffee, decaf, tea, chocolate Half life of caffeine is 6 hours Genetics play a part Speed of caffeine metabolism How sensitive Disrupts deep sleep Blocks adenosine receptors Stimulates more neural activity Pituitary gland triggers adrenal glands to release adrenaline Other alternatives: meditation, breathwork, Lion’s mane HOW TO GET A GREAT NIGHT’S SLEEP EVERY NIGHT CIRCADIAN CLOCK ALIGN WITH YOUR CIRCADIAN CLOCK - CHRONOBIOLOGY Dr Michael Breus – The Power of When Lions – Early risers (15-20%) Bears – Rise & fall of sun (50%) Wolves – The night owls (15-20%) Dolphins – Light sleepers, often insomniacs (10%) Genetic – determine with a DNA test Go to bed and wake up at the same time Sleep divorce? THE DELICATE DANCE OF CORTISOL, SERATONIN & MELATONIN MELATONIN – induces tiredness SERATONIN – happiness and wellbeing (95% in gut) SERATONIN MELATONIN CORTISOL – stress hormone CORTISOL & MELATONIN CIRCADIAN RHYTHM SUPPORT NATURAL RELEASE OF MORNING CORTISOL & SEROTONIN Early exposure to natural blue light – get outside Gentle exercise before breakfast Use a sunrise alarm clock Sleep Cycle app In winter/when travelling – use a biohacking device, e.g. Human Charger, red light therapy Do not hit the snooze button BIOHACKING DEVICES DAYTIME ACTIVITIES Get outside – fresh air, grounding Gratitude, journaling, meditation Moderate intensity aerobic exercise – 65% MHR Practice time restricted eating (TRE) – Dr Satchin Panda Open window Avoid caffeine after 12-2pm Caffeine with L-Theanine 1:4 ratio Avoid naps after 2pm EVENING ACTIVITIES Last meal – 3 hours before bed Limit alcohol Switch off all screens – 90 mins before bed Wear blue light blockers in the evening (e.g. Ra Optics, Swanwicks) Use F.lux software on electronic devices Install red lights in your home Use lamps, candlelight or firelight Daily review – journal, gratitude Take a warm / cool shower Breathwork / Meditation Drink chamomile tea, supplement with L- Theanine, magnesium, CBD Use a sleep mask Binaural beats - Sleep stream, Brain FM, Brainwaves ADEQUATE NUTRIENTS B-Complex – B3, B6, B9 and B12 – help to synthesize serotonin Magnesium (citrate, glycinate) – aids melatonin production Zinc – deficiency reduces melatonin Omega-3 – improves glymphatic drainage Vitamin D Tryptophan – turkey, chicken, red meat, eggs, fish, spirulina, almonds, pumpkin seeds, whey protein Trace minerals Probiotic rich foods Ayurvedic remedies – Triphala, adaptogenic herbs, turmeric OPTIMISE YOUR BEDROOM Sleep & Sex Black out blinds Tape over alarm clocks/smoke alarms etc Keep a cool temperature – 16-18 degrees Biohacks – Chilli pad, Earthing sheet Keep electronics out of bedroom DO'S AND DON'TS OF A GOOD NIGHT'S SLEEP DO Go to bed and wake up at the same time Get outside early in the daytime Bookend your day Align with chronotype Put phone in airplane mode Turn off wifi Keep cool room temperature Take a hot/cold shower Breath nasally (tape mouth) Wear night bite guard if snorer/teeth grinder Invest in comfortable bedding Use grounding mat if EMF sensitive Go to bed by 10.30pm (helps adrenals) Use a weighted blanket DON'T Do not sleep in at weekends Drink alcohol before bed Drink caffeine after 12-2pm Check your phone Have blue lights in room (e.g. alarm clocks) Snooze the alarm Watch TV in bed Watch/read stimulating material (e.g.
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