<p dir="ltr"><a href="https://www.foundmyfitness.com/premium?utm_campaign=sleep_aliquot_public&utm_medium=podcast&utm_source=podcast_description"> Become a <strong>FoundMyFitness premium member</strong> to get access to exclusive episodes, emails, live Q+A's with Rhonda and more</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=sleep_aliquot_public&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, <strong>The Aliquot</strong></a></p> <p dir="ltr">If you've been following FoundMyFitness for a while, you may remember that we have our members-only podcast, <strong><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=sleep_aliquot_public&utm_medium=podcast&utm_source=podcast_description">The Aliquot</a>.</strong> I want to share a preview of our newest <strong>Aliquot</strong><strong> </strong><strong>episode, "The Science of Optimizing Sleep," </strong>available to everyone, not just our Premium Members.</p> <div>Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me.</div> <div> </div> <div><strong>In this preview, we discuss:</strong></div> <div> </div> <div> <div> <ul> <li><strong>(00:02:13)</strong> How exercise timing affects deep sleep</li> <li><strong>(00:08:03)</strong> Do saunas and hot baths increase sleep-enhancing hormones?</li> <li><strong>(00:12:33)</strong> Can learning and meditation boost deep sleep?</li> <li><strong>(00:14:10)</strong> Do scented oils, like lavender, impact sleep?</li> <li><strong>(00:14:47)</strong> The insulin-tryptophan-melatonin connection</li> <li><strong>(00:19:20)</strong> Why carb-heavy meals make us sleepy</li> </ul> </div> <div> <p><strong><span> In the full episode available only for <a href="https://www.foundmyfitness.com/premium?utm_campaign=sleep_aliquot_public&utm_medium=podcast&utm_source=podcast_description"> Premium Members</a>, we also discuss:</span></strong></p> <ul> <li>Can calming music, akin to lullabies, curb pre-sleep ruminations?</li> <li>The effect of air quality on sleep</li> <li>The effect of low-level noise on sleep fragmentation</li> <li>Whether or not time in nature transforms sleep quality</li> <li>Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?</li> <li>How my sauna and hot tub routine preps me for sleep</li> <li>Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?</li> <li>The differential impact of morning vs. evening light in slow wave sleep</li> <li>Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)</li> <li>Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep</li> <li>The four pillars of sleep</li> <li>How much sleep is enough? (from newborns to older adults)</li> <li>The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)</li> <li>Are modern lifestyles and "social jetlag" turning us into shift workers?</li> <li>Building resilience against circadian disruptions</li> <li>Five immediate steps to enhance sleep quality tonight</li> <li>How long caffeine stays in the system</li> <li>The effect of alcohol and marijuana on sleep, particularly REM sleep</li> </ul> </div> </div>
Actionable Insights
1. Increase Slow Wave Sleep
Engage in activities that increase brain energy consumption and body heating, such as heavy/vigorous exercise, warm baths, or sauna use, to increase slow wave activity during subsequent sleep.
2. Time Exercise & Heat
Exercise or use heat modalities (sauna, hot bath) earlier in the day, at least a couple of hours before bedtime, to allow the body to cool down and brain alertness to calm, promoting restful sleep.
3. Prioritize Exercise Intensity
For significant slow wave sleep benefits from exercise, focus on a high rate of energy expenditure during physical activity, as this is more strongly related to increased body temperature.
4. Combine Heat with Cooling
Combine exercise or warm baths with subsequent body cooling to further promote slow wave activity and deep sleep.
5. Stimulate Cognitive Activity
Seek out novel learning experiences and engage in repeated learning throughout the day to promote slow wave sleep activity.
6. Practice Meditation Regularly
Engage in meditation practice, focusing on mental training and focused attention, as it has been shown to increase global slow wave sleep and sleep spindles.
7. Eat Low-Carb Dinner
Make your last meal before bed a low-carbohydrate meal (e.g., 0-100 grams of carbs) to increase slow wave sleep stage by about 8.5 minutes or 3.2%.
8. Engage in Sexual Activity
Engage in sexual activity a couple of hours before bedtime, as it increases prolactin levels which affect slow wave deep sleep.
9. Combine Exercise & Heat
Consider combining exercise with heat stress, such as sauna use, as this may increase growth hormone levels even further than either alone, impacting slow wave deep sleep.
10. High GI Meal for Latency
If you have trouble falling asleep, consider eating a high glycemic index meal for dinner (four hours before bed) to decrease sleep latency and get sleepy earlier.
11. Higher Carb for REM Sleep
If you are looking to increase REM sleep, eat a higher carbohydrate meal before bed.
12. Try Lavender Aromatherapy
Safely use an aromatherapy oil diffuser with lavender oil during sleep, as some studies suggest it may increase slow wave sleep.