In this episode 17 protocols
▶ 14:42 Take a 90-Minute Nap Behaviors “The other group was able to obtain a 90-minute nap. And we used that 90-minute nap to allow them to go through a full sort of average cycle to get some non-REM and to get some REM.” ▷ 32:39 Prioritize Sleep Before and After Learning Behaviors “I would say think about what you can get in terms of your sleep under current conditions and understand that that is staying awake and foregoing sleep is not the right equation that you may think. In other words, think of sleep that night as an investment in tomorrow rather than a cost opportunity of now or today.” ▷ 35:17 Maintain Consistent Sleep Schedule Behaviors “my goal presumably should be to maximize the amount of sleep I get and to be on the same sleep schedule. So this gets back to QQRT that was presented in the first episode, quantity, quality, regularity, and timing.” ▷ 37:18 Use Caffeine After a Bad Night of Sleep Before Learning Diet “There's been a little bit of work that's been done to suggest that caffeine may actually enhance the hippocampus, this memory encoding structure, and boost its ability to encode.” ▷ 38:52 Time Learning to Your Circadian Peak Behaviors “I would say, think about your chronotype and think about when you are at your best operating temperature. So your scenario, let's say going to bed at nine, waking up at 4.35, your peak is probably going to be maybe 10, 11 o'clock in the morning where your biology and your circadian rhythm is on its almost crescendo peak.” ▷ 43:59 Dim the Lights in the Evening Behaviors “And then also just set yourself up for success. And we discussed a little bit about the methods of really ratcheting things down, dimming down the lights, having a Tibet alarm.” ▷ 43:59 Use a Bedtime Alarm Behaviors “And then also just set yourself up for success. And we discussed a little bit about the methods of really ratcheting things down, dimming down the lights, having a Tibet alarm.” ▷ 1:21:00 Nap After Motor Skill Practice Behaviors “So now we did a nap study with motor skill learning. We repeated that. And sure enough, even though that time period was across the day, not during night nurse, they showed this beautiful motor skill benefit if they napped versus if they did not.” ▷ 1:29:25 Get Full Sleep in the Last Quarter of the Night Behaviors “Yes, sleep spindles predicted and stage two predicted how much better they were the next day, but it was especially stage two in the last quarter of the night. I find that interesting because it is the time of night that we all feel it's okay to cut short to get a jumpstart on the day.” ▷ 1:39:24 Physical Activity During the Day Behaviors “There is a very good robust literature now demonstrating that if you are physically active during the day, you can boost the quality of your sleep, particularly your deep sleep at night.” ▷ 1:42:35 Prioritize Sleep for Athletic Performance Behaviors “And if you limit sleep to, let's say, less than six hours, the data demonstrates that your peak muscle performance is decreased. Your peak vertical jump height decreases. Your time to exhaustion decreases.” ▷ 1:45:13 Eat Right Diet “If only you had to do some of the basic things that your grandmother would probably tell you, you know, eat right, get your stress sorted out, do some physical activity and make sure that you get some sleep.” ▷ 1:54:11 Sleep Tracker Tools “If you are tracking your sleep with a tracker and you're experiencing the sleep related anxiety, do one of two things. First, take my recommendation, which is that only on, let's say, a Sunday afternoon, do you open up the app and check your data.” ▷ 1:54:11 Use Sleep Tracking Only if It Doesn't Create Anxiety Behaviors “If you are tracking your sleep with a tracker and you're experiencing the sleep related anxiety, do one of two things. First, take my recommendation, which is that only on, let's say, a Sunday afternoon, do you open up the app and check your data.” ▷ 2:13:30 Avoid Looking at Your Phone for the First 30 Minutes After Waking Behaviors “I, in an attempt to try and capture some of the learning and creativity that occurs during sleep, have tried for a while now to not look at my phone for at least the first 30 minutes after waking.” ▷ 2:13:45 Write Down Ideas That Surface After Sleep Behaviors “I will often go, you know, be making a morning cup of tea or something and then go running to my office to write something down that suddenly springs to mind and then I'll remember that this was something that came to me in a dream the night before.” ▷ 2:18:27 Sleep on a Problem Behaviors “No one has ever told you, Andrew, you really need to stay awake on a problem. They've told you that you should sleep.”