4 Pillars of sleep Video starts at 01:48:16 https://www.youtube.com/watch?v=bEbtf7uS6P8&t=6496s 01:48:16 So there are essentially four ingredients, and this is probably going to be my next book, 01:48:20 which is essentially the four pillars of sleep: DEPTH, DURATION, CONTINUITY, REGULARITY. 01:48:26 IF YOU SHORTCHANGE SLEEP ON ANY ONE OF THOSE, YOU GET A COMPROMISED DEFICIT IN BRAIN AND BODY. 01:48:33 So depth is what we were speaking about. It really should be depth/quality of sleep. 01:48:38 You need both the depth of those deep sleep brainwaves, but you also need all of these different brainwave oscillations, 01:48:46 these things called sleep spindles, and slow waves, and the coordination between those two. It's all about the electrical quality of your sleep. 01:48:52 So you can have the DURATION of sleep, you can have eight hours of sleep, 01:48:56 BUT IF IT'S NOT OF THE RIGHT ELECTRICAL QUALITY OR DEPTH, YOU GET DEFICITS. 01:49:01 BUT YOU CAN GET LOTS OF HIGH QUALITY SLEEP, BUT IF YOU'RE ONLY GETTING FOUR HOURS OF IT, IT'S NOT GOING TO BE ENOUGH. 01:49:08,310 --> 01:49:11,660 So it's DURATION. DEPTH, DURATION. 01:49:11,660 --> 01:49:15,910 Then it's also about CONTINUITY. This has been probably, in the past five years, one of the explosions in the sleep field. 01:49:15,910 --> 01:49:21,610 If you were to get eight hours of sleep, but across a nine-hour period 01:49:23 because you are awake for, you know, 5 minutes here, 10 minutes here, 30 minutes here, 15 minutes here, 01:49:28 THAT'S VERY FRAGMENTED SLEEP, which, by the way, alcohol is another thing that will fragment your sleep very much like that. 01:49:35 So the CONTINUITY of your sleep is poor. It's not continuous. It's fragmented. 01:49:43 And even if you get eight hours of sleep in a nine-hour period but it's fragmented 01:49:48 versus you get eight hours of sleep all in a nice one bout, within eight hours, 01:49:54 so in both of those scenarios, it's the same duration of sleep, maybe it's even the same electrical quality of sleep, 01:50:00 BUT IF IT'S FRAGMENTED AND LITTERED AND PUNCTURED WITH MANY AWAKENINGS, the CONTINUITY of sleep is POOR. And that's not good either. 01:50:09,510 And then, finally, the part is REGULARITY. 01:50:12 This means going to bed and waking up at the same time no matter whether it's the weekend or the weekday. Go to bed at the same time, wake up at the same time. 01:50:20 Those are the FOUR KEY PILLARS that we know of FOR SLEEP. 01:50:24 And you can HOLD ANY THREE CONSTANT AND MANIPULATE ONE OF THEM AND YOU GET A DEFICIT. #Leverage Your Biology

Nikolas Kong

2 years ago

shared a link post in group #Leverage Your Biology via #sleep

4 Pillars of sleep

Video starts at 01:48:16
https://www.youtube.com/w..

01:48:16
So there are essentially four ingredients, and this is probably going to be my next book, 

01:48:20
which is essentially the four pillars of sleep: DEPTH, DURATION, CONTINUITY, REGULARITY. 

01:48:26
IF YOU SHORTCHANGE SLEEP ON ANY ONE OF THOSE, YOU GET A COMPROMISED DEFICIT IN BRAIN AND BODY. 

01:48:33
 So depth is what we were speaking about. It really should be depth/quality of sleep.

01:48:38
 You need both the depth of those deep sleep brainwaves, but you also need all of these different brainwave oscillations,

01:48:46
these things called sleep spindles, and slow waves, and the coordination between those two. It's all about the electrical quality of your sleep.

01:48:52
So you can have the DURATION of sleep, you can have eight hours of sleep, 

01:48:56
BUT IF IT'S NOT OF THE RIGHT ELECTRICAL QUALITY OR DEPTH, YOU GET DEFICITS.
01:49:01
 BUT YOU CAN GET LOTS OF HIGH QUALITY SLEEP, BUT IF YOU'RE ONLY GETTING FOUR HOURS OF IT, IT'S NOT GOING TO BE ENOUGH. 

01:49:08,310 --> 01:49:11,660
So it's DURATION. DEPTH, DURATION. 

01:49:11,660 --> 01:49:15,910
Then it's also about CONTINUITY. This has been probably, in the past five years, one of the explosions in the sleep field. 

01:49:15,910 --> 01:49:21,610
If you were to get eight hours of sleep, but across a nine-hour period 
01:49:23
because you are awake for, you know, 5 minutes here, 10 minutes here, 30 minutes here, 15 minutes here, 

01:49:28
THAT'S VERY FRAGMENTED SLEEP, which, by the way, alcohol is another thing that will fragment your sleep very much like that.

01:49:35
 So the CONTINUITY of your sleep is poor. It's not continuous. It's fragmented.

01:49:43
And even if you get eight hours of sleep in a nine-hour period but it's fragmented 
01:49:48
versus you get eight hours of sleep all in a nice one bout, within eight hours,

01:49:54
 so in both of those scenarios, it's the same duration of sleep, maybe it's even the same electrical quality of sleep, 
01:50:00
BUT IF IT'S FRAGMENTED AND LITTERED AND PUNCTURED WITH MANY AWAKENINGS,  the CONTINUITY of sleep is POOR. And that's not good either.

01:50:09,510 
And then, finally, the part is REGULARITY. 
01:50:12
This means going to bed and waking up at the same time no matter whether it's the weekend or the weekday. Go to bed at the same time, wake up at the same time.

01:50:20
 Those are the FOUR KEY PILLARS that we know of FOR SLEEP.

01:50:24
And you can HOLD ANY THREE CONSTANT AND MANIPULATE ONE OF THEM AND YOU GET A DEFICIT.

#Leverage Your Biology 

www.youtube.com

Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System

This episode features Matthew Walker, PhD, who is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Formerly, Dr. Walker served as a professor of psychiatry at the Harvard Medical School. Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition and, subsequently, Alzheimer's disease later in life. In this episode, we discuss how sleep plays a critical role in learning and memory, in the regulation of emotions including loneliness, in the function of the immune system, preventing the formation of amyloid beta plaques in the brain and Alzheimer's disease, glucose regulation and insulin sensitivity. We also discuss how certain dietary macronutrients affect sleep, the effect of sleeping pills and alcohol on sleep, the accuracy of sleep trackers, and so much more. Chapters 00:00:00 - Introduction 00:00:18 - Sleep during development 00:04:14 - Sleep boosts learning 00:13:05 - Learning in contexts 00:18:11 - REM enables creativity 00:23:17 - Dream recollection 00:26:27 - Loneliness 00:35:28 - Impulsiveness 00:38:20 - Psychiatric conditions 00:43:00 - Meditation for insomnia 00:44:09 - Light exposure 00:51:42 - How much sleep is enough? 00:56:08 - Temperature triggers sleep onset and depth 01:02:08 - Panacea 01:09:11 - Immunity & Cancer 01:16:26 - Hormonal imbalance 01:18:40 - Alzheimer's 01:27:59 - Sleep depth 01:30:47 - Sleep apnea 01:33:26 - Preventing dementia 01:36:15 - Sleep changes with age 01:40:34 - Sleep tracking technology 01:43:07 - Blood pressure 01:45:40 - Evolutionary drive 01:48:14 - 4 Pillars of Sleep 01:51:30 - Sleep chronotypes 01:57:50 - Blood sugar regulation 02:04:23 - Appetite & satiety 02:11:10 - Microbiome 02:15:19 - Tips for better sleep 02:20:36 - Alcohol and Caffeine 02:24:05 - Maijuana, CBD, THC 02:26:40 - Sleeping pills 02:31:19 - Cognitive-behavior-therapy for insomnia ▶︎ Get the episode's show notes and transcript. https://www.foundmyfitness.com/episodes/matthew-walker ▶︎ Get Dr. Mathew Walker's New York Times bestselling book: Why We Sleep. https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 ▶︎ Did you enjoy this podcast? It was brought to you by people like you! Become a member of the community by supporting the podcast with your own pay-what-you-can subscription. https://www.foundmyfitness.com/crowdsponsor ▶︎ Submit your raw genetic data. You can find the circadian report and APOE report at https://www.foundmyfitness.com/genetics.

Nikolas Kong

A group of likeminded people in Leverage Your Biology are talking about this.