Episode 2 | Sleep: the Bad News UltraHuman Podcast

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)