#79: 📘 Guidebook: Sleep for Longevity
Sleep more soundly with my guidebook and 30-day challenge
🗣️ Looking for the read-aloud version of Nina’s Notes?
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💬 In this note:
📘 Sleep for Longevity Guidebook
📚 Huberman Lab 6-Part Sleep Series
⚡️ The Tortured Poets Department
📘 Sleep for Longevity Guidebook
I am obsessed with sleep.
I have never been in the camp of ‘I can sleep when I’m dead.’
Nope. Nope. Nope.
My counter argument to this is,
“Not one mammal has evolved to not need sleep.”
Truly, almost every animal that has been scientifically studied needs sleep.
Sleep is vital to our physical health, mental health and well-being.
It is essential to get ~8 hours a night.
Most people are getting far less than that, and it has a huge impact on your health.
Another problem is that people are miscounting their total sleep hours as their in-bed hours, or scientifically the period is called “sleep opportunity.”
In order to get 8 hours of sleep, you need to give yourself a larger sleep opportunity window.
I started tracking my sleep many years ago and the most surprising finding was that I toss and turn alot in my sleep, waking up many times, sometimes for a total of 90min or more.
Therefore, I need to give myself more sleep opportunity in order to get 8 hours of quality sleep.
For example, I need 10 hours of sleep opportunity to get 8 hours of quality sleep.
Because of this longer duration, I call myself a “power sleeper.” I once heard that term from Penelope Cruz in an interview where she says she sleeps 12-14 hours a night.
You go girl.
Sleep can be optimized.
Not only can you give yourself more sleep opportunities, you can also optimize your bedroom for the best sleep possible.
I’ve created a guidebook to up your sleep knowledge and help you optimize your sleep.
In the guidebook, I cover:
The Science of Sleep
Benefits of Deep Sleep
Age-Related Changes in Sleep
Sleep’s Metabolic Impact
Sleep Environment Optimization
Tech Tools for Sleep Enhancement
I end the guidebook with my 30 Day Sleep Challenge.
The challenge has 8 goals and specific actions to take to create better sleep habits.
Check it out, you’ll be sleeping more soundly in 30 days!
📚 Book of the Week
Not a book, but a podcast.
The Huberman Lab podcast is doing a special 6-part guest series with sleep scientist, Dr. Matthew Walker.
The first three parts are already online.
Part I: The Biology of Sleep & Your Unique Sleep Needs
Part II: Protocols to Improve Your Sleep
Part III: How to Structure Your Sleep, Use Naps & Time Caffeine
Already in those three episodes you have close to 9 hours of sleep content.
Many of these learnings you can also find in Matthew Walker’s book, Why We Sleep: Unlocking the Power of Sleep and Dreams.
In the book, he explains the benefits of sleep on memory, health, aging and cancer prevention, and shows that as a society we are chronically underslept.
Dr. Walker also has a famous TEDTalk “Sleep is your Superpower.”
I wrote very briefly about sleep in Nina’s Notes #1.
Wow. Let’s unarchive that…how far my writing has come…
⚡️ Check This Out
Taylor Swift dropped her new album, The Tortured Poets Department, last week at midnight on Friday, April 29.
THEN,
At 2am, Taylor does a very Taylor thing.
…And dropped a second album.
An extension album of TTPD.
OK Taylor
Brb
going to go scream and cry.
Kthxbye
She released a total of 31 songs!
To date, all nine of Taylor Swift’s albums have all gone multi-platinum (Selling over 2 million units in the US). So, we can expect the same from TTPD. Well done Taylor.
BTW - I’m looking for tickets to her show in Lisbon.
Anyone?
@Taylor Swift - can you help??
Edited by Wright Time Publishing