In this episode 9 protocols
▶ 2:11 Seven and a Half to Eight Hours of Sleep Behaviors “And we have about five of those per night for a perfect night's sleep, four or five, something like that. So a perfect night's sleep is seven and a half, eight hours.” ▷ 6:15 Consistent Bedtimes and Wake Times Behaviors “So what this means is that we should have fairly consistent bedtimes in addition to fairly consistent wake times. Is that right? Exactly. And in fact, one of the best markers of good neurological health when we get older is consistent bedtimes.” ▷ 7:33 Avoid Alcohol Before Sleep Behaviors “And alcohol, before we go to sleep, will do that. Until we've metabolized alcohol and put it out of our bodies, it will affect our sleep badly.” ▷ 9:07 Sip Fluids Slowly for the Last Beverage of the Day Behaviors “I've heard also the impulse to urinate is also dictated by how quickly you drink fluid, not just the total volume. So I've switched to sipping fluids more slowly for my last beverage of the day, which seems to help.” ▷ 9:54 Make Up Lost Sleep Behaviors “As long as you have a lifestyle that allows you to then make up that sleep either the next morning or the next night, or going to bed a little earlier.” ▷ 13:30 Set a 90-Minute Alarm Clock Behaviors “But it's better to wait through the whole cycle is complete. So that's why you want to set that 90 minute alarm clock.” ▷ 14:07 Sleep Tracker Tools “I don't live my life by them because the best ones right now are about 70% effective at staging your sleep. So 70%? It's okay.” ▷ 21:31 Avoid Novel or Stress-Inducing Stimulation Before Sleep Behaviors “Well, I would also avoid anything just prior to going to sleep that might excite those systems. So a lot of novelty, stress-inducing video games.” ▷ 26:49 Enter Sleep Calm Behaviors “But to me, That's the key part is bringing down your sympathetic nervous system before you go to sleep so that your sleep can be adaptive, your locus aureus can shut off like it normally does or should do, and then able to erase the novelty of it.”