#79: š Guidebook: Sleep for Longevity
Sleep more soundly with my guidebook and 30-day challenge
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š¬ In this note:
š Sleep for Longevity Guidebook
š Huberman Lab 6-Part Sleep Series
ā”ļø The Tortured Poets Department
š Sleep for Longevity Guidebook
I am obsessed with sleep.Ā
I have never been in the camp of āI can sleep when Iām dead.ā
Nope. Nope. Nope.
My counter argument to this is,
āNot one mammal has evolved to not need sleep.ā
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 āsleep opportunity.ā
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 āpower sleeper.ā I once heard that term from Penelope Cruz in an interview where she says she sleeps 12-14 hours a night.
You go girl.Ā
Sleep can be optimized.Ā
Not only can you give yourself more sleep opportunities, you can also optimize your bedroom for the best sleep possible.Ā
Iāve created a guidebook to up your sleep knowledge and help you optimize your sleep.
In the guidebook, I cover:
The Science of SleepĀ
Benefits of Deep SleepĀ
Age-Related Changes in SleepĀ
Sleepās Metabolic ImpactĀ
Sleep Environment OptimizationĀ
Tech Tools for Sleep EnhancementĀ
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, youāll be sleeping more soundly in 30 days!
The guide is totally free.
š 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.Ā
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 Walkerās 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.Ā
Dr. Walker also has a famous TEDTalk āSleep is your Superpower.āĀ
I wrote very briefly about sleep in Ninaās Notes #1.Ā
Wow. Letās unarchive thatā¦how far my writing has comeā¦
ā”ļø Check This Out
Taylor Swift dropped her new album, The Tortured Poets Department, last week at midnight on Friday, April 29.Ā
THEN,
At 2am, Taylor does a very Taylor thing.
ā¦And dropped a second album.
An extension album of TTPD.
OK Taylor
BrbĀ
going to go scream and cry.Ā
Kthxbye
She released a total of 31 songs!
To date, all nine of Taylor Swiftās 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 - Iām looking for tickets to her show in Lisbon.Ā
Anyone?Ā
@Taylor Swift - can you help??
Edited by Wright Time Publishing