221. How to optimize sleep

<p>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.</p>

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<p>00:09:00 How we view sleep as a society</p>

<p>00:10:30 REM versus nonREM sleep</p>

<p>00:15:30 How much sleep is enough sleep?</p>

<p>00:19:50 Sleeping more = earning more?</p>

<p>21:50 Less sleep = less attractive?</p>

<p>00:25:35 Sleep for athletics and learning</p>

<p>00:27:40 How much/when to sleep</p>

<p>00:31:50 Paul’s sleep routine</p>

<p>00:46:45 Coffee, alcohol and marijuana’s effect on sleep</p>

<p>00:50:07 How to troubleshoot your sleep</p>

<p>00:52:00 Sleep supplements</p>

<p>00:54:40 Blue light’s effect on sleep</p>

<p>00:58:15 Grounding &amp; sleep</p>

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<p><strong>References:</strong></p>

<p><a href="https://iristech.co/">https://iristech.co/</a><br /></p>

<p>Time Use and Productivity: The Wage Returns to Sleep: <a href="https://ideas.repec.org/p/wil/wileco/2015-17.html">https://ideas.repec.org/p/wil/wileco/2015-17.html</a></p>

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<p>Partial sleep deprivation reduces natural killer cell activity in humans: <a href="https://pubmed.ncbi.nlm.nih.gov/7871104/">https://pubmed.ncbi.nlm.nih.gov/7871104/</a></p>

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Deep Sleep Gives Your Brain a Deep Clean: <a href="https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/">https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/</a></p>

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<p>Negative effects of restricted sleep on facial appearance and social appeal: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/</a></p>

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<p>Blocking nocturnal blue light for insomnia: A randomized controlled trial: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/</a></p>

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<p>Smartphone viewing distance and sleep: An experimental study utilizing motion capture technology: <a href="https://www.researchgate.net/publication/314716943_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</a></p>

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