◀ Prev 1 / 13 Next ▶
Behaviors Sleep an Extra 15–25 Minutes Later Into the Morning
“The single best way, cheapest non-pharmacological way that you can enhance your REM sleep is to just sleep an extra 15 or 20 minutes later into the morning. Don't try to put, if I tell you this is about, by the way, this is about the quantity, that your sleep opportunity, don't try to add that 30 minutes or 20 minutes if your goal is to increase REM sleep at the start of the night at the front end.”
In this episode 13 protocols
▶ 49:37 Sleep an Extra 15–25 Minutes Later Into the Morning Behaviors “The single best way, cheapest non-pharmacological way that you can enhance your REM sleep is to just sleep an extra 15 or 20 minutes later into the morning. Don't try to put, if I tell you this is about, by the way, this is about the quantity, that your sleep opportunity, don't try to add that 30 minutes or 20 minutes if your goal is to increase REM sleep at the start of the night at the front end.” ▷ 51:24 Maintain Sleep Regularity Behaviors “QQR, regularity, go to bed at the same time, wake up at the same time. What we see often in society is something that we call social jet lag.” ▷ 53:30 Avoid Alcohol Diet “the top don't as don't drink alcohol because it abolishes REM sleep. Alcohol and THC are both very potent ways that will remove or obliterate your REM sleep.” ▷ 53:36 Avoid THC Supplements “Alcohol and THC are both very potent ways that will remove or obliterate your REM sleep. And we spoke about this in the episode on THC when we discussed this.” ▷ 57:22 Minimize Cannabis Use Diet “In order to be your best emotional self, that is in order to be able to access positive emotions to their full amplitude, motivation, learning... it stands to reason to minimize alcohol and cannabis use unless there's some medical reason why someone should do otherwise.” ▷ 57:56 Maximize REM Sleep Behaviors “Real take-home message here is get as much rapid eye movement sleep as possible and don't do anything to inhibit it.” ▷ 1:09:59 Non-Sleep Deep Rest (NSDR) / Yoga Nidra Behaviors “They were taking heroin addicts, gambling addicts, sex addicts, alcoholics... And every morning after they woke up, the first thing that they would do was one hour of non-sleep deep rest, you know, placing people into this liminal state.” ▷ 1:23:59 Prioritize Sleep Quality and Continuity Behaviors “it wasn't quantity that was the best predictor. It wasn't shortening of quantity that determined next day increases in anxiety. It was quality. The worse the quality was night-to-night-to-night, the worse their anxiety became.” ▷ 1:31:22 Keep the Bedroom Cool Behaviors “We said that getting your bedroom cool seems to be a way to promote the increase in deep sleep.” ▷ 1:34:27 Warm Bath or Shower Before Bed Behaviors “Another low-cost method that we mentioned was not just temperature in terms of keeping your room cool, but warm bath or shower before bed. I mentioned improved sleep, but one of the things that improves most is deep non-REM sleep.” ▷ 2:02:15 Match Sleep Timing to Your Chronotype Behaviors “if there is an actionable item... I would say, don't worry, we'll get to the three others. Let's just start with getting your timing right. Let's understand what type you are.” ▷ 2:04:36 Get Morning and Daytime Light Exposure Behaviors “what they concluded was that there was a near linear relationship between the amount of light that one gets in the morning and throughout the day and reduction in mental health challenges in terms of depression, PTSD.” ▷ 2:05:25 Keep the Environment Dim or Dark at Night Behaviors “if people tended to be in dim or dark light at night, they experienced reductions in their suicidal depressive anxiety and PTSD symptoms independent of how much light they were getting during the day”