221. How to optimize sleep

sleep, health, wellness, nutrition, circadian rhythm

Paul’s episode today is all about sleep. He touches on substances like caffeine, alcohol, and marijuana, how grounding may impact circadian rhythms,  and you’ll get an inside look at Paul’s morning and nighttime routine.

Time Stamps:
00:09:00 How we view sleep as a society
00:10:30 REM versus nonREM sleep
00:15:30 How much sleep is enough sleep?
00:19:50 Sleeping more = earning more?
21:50 Less sleep = less attractive?
00:25:35 Sleep for athletics and learning
00:27:40 How much/when to sleep
00:31:50 Paul’s sleep routine
00:46:45 Coffee, alcohol and marijuana’s effect on sleep
00:50:07 How to troubleshoot your sleep
00:52:00 Sleep supplements
00:54:40 Blue light’s effect on sleep
00:58:15 Grounding & sleep

Time Use and Productivity: The Wage Returns to Sleep: https://ideas.repec.org/p/wil/wileco/2015-17.html
Partial sleep deprivation reduces natural killer cell activity in humans: https://pubmed.ncbi.nlm.nih.gov/7871104/
Deep Sleep Gives Your Brain a Deep Clean: https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/
Negative effects of restricted sleep on facial appearance and social appeal: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/
Blocking nocturnal blue light for insomnia: A randomized controlled trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
Smartphone viewing distance and sleep: An experimental study utilizing motion capture technology: https://www.researchgate.net/publication/314716943_Smartphone_viewing_distance_and_sleep_An_experimental_study_utilizing_motion_capture_technology
Amber lenses to block blue light and improve sleep: a randomized trial: https://pubmed.ncbi.nlm.nih.gov/20030543/
Perception of Sleep Disturbances due to Bedtime Use of Blue Light-Emitting Devices and Its Impact on Habits and Sleep Quality among Young Medical Students: https://www.hindawi.com/journals/bmri/2019/7012350/
Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans: https://pubmed.ncbi.nlm.nih.gov/21164152/
The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress: https://www.researchgate.net/publication/8081857_The_Biologic_Effects_of_Grounding_the_Human_Body_During_Sleep_as_Measured_by_Cortisol_Levels_and_Subjective_Reporting_of_Sleep_Pain_and_Stress

Heart & Soil: www.heartandsoil.co
Carnivore MD Merch: www.kaleisbullshit.shop
Make a donation to the Animal Based Nutritional Research Foundation: abnrf.org 
Schwank Grills: schwankgrills.com, use code PAUL150 for $150 off a Schwank 1500 degree grill

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