Episode 2 | Sleep: the Bad News

Sleep: The Bad News Dr. Matthew Walker at Google talks https://youtu.be/aXflBZXAucQ Dr. Rhonda Patrick interview dr. Matthew Walker https://youtu.be/bEbtf7uS6P8 Why sleep matters: Harvard medical School https://youtu.be/LmwgGkJ64CM How can you screw up sleep? • Not enough (7-9 hours) • Wrong time (personal best sleep time, consistent) • Disruptions (normal to wake up once in middle of night, but can't get "engaged") • Blue and bright lights (including LEDs) • Late-day Caffeine Consumption (adenosine blockers, sleep drive) • Malnutrition (necessary components for serotonin and melatonin) Consequences • Emotional volatility (including depression and ADHD behaviors, 1:5 boys ADHD?) • Lack of Focus (dangerous driving, poor school performance) • Reduced Memory Performance (night before and night after matter) • Blood sugar and appetite regulation (dramatically increase risk of obesity) • Toxic build-up (amyloid plaques and adenosine) • Immune System Dysregulation (70% reduction in T cells)