005: Sleep Deprivation vs Alcohol & Understanding Your Circadian Clock

Chronic sleep deprivation is considered to be a leading contributor to almost every mortality cause, linked to many pathologies including cancer, heart disease, neurodegenerative diseases, hypertension, obesity, and many more. Acute sleep-deprivation also has significant health impacts, with just 19 hours of sleep deprivation providing equivalent cognitive impairment to being legally drunk.

In this episode, we’ll explore the dangers of sleep deprivation and provide a review of the circadian clock, sleep pressure, and factors that will influence the quality and quantity of your sleep. I’ll also share all the lifestyle changes I have implemented to optimize my sleep and 10 recommendations for you to immediately begin improving your sleep and optimizing your life.

Topics
[2:29] Sleep’s regulators: Melatonin and adenosine
[3:48] How caffeine affects the sleep/wake cycle
[5:42] Lifestyle influences on sleep: Blue light, daylight saving’s time, genetics, and more
[9:08] How much sleep do you actually need?
[11:20] Which is worse: Sleep deprivation or being drunk?
[12:49] Making sleep a priority: My sleep habits
[18:28] 10 things you can do to improve your sleep

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Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.