Improve Sleep Efficiency & Require LESS Sleep - Activate the Glymphatic System

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References

[Lucasvoz]

I’ve been sleeping less since I started exercising at night, and I actually feel better! More sleep isn’t better sleep, and sleep is very personal. What works for me is consistency in total sleep duration and consistent timing of sleep, going to bed and waking up at the same times every day. Also completing the 90 minute sleep cycles has been a great improvement. Interesting video!

[DavesChaoticBrain]

We sleep in cycles of roughly 90 minutes. So as long as you sleep in a multiple of 90 minute increments, you'll usually be fine. Good ranges are 6 hours, 7.5 hours, or 9 hours depending on the person. Figure out how long it generally takes you to fall asleep, then set an alarm for a multiple of 90 minutes and however long you want to sleep. I generally aim for 7.5 hours, but for over a month I was automatically locked to a 6 hour cycle no matter what time I went to bed.

[rudyswartz]

I think 6-7 is a good mark as long as it’s good quality sleep. Things that help me are exercise and good nutrition plus a good bed time routine. I wake up around 5am usually stoked and ready to roll

[AlienMents]

'' The hot bath invites blood to the surface of your skin, giving you that flushed appearance. When you get out of the bath, those dilated blood vessels on the surface quickly help radiate out inner heat, and your core body temperature plummets. Consequently, you fall asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.''-Matthew Walker in his book ''Why we sleep''

[ninjatall]

Timestamps

- [00:00] 🛌 Sleep Duration Debate

- Sleep duration standards like 8 hours may not be necessary.
- The importance of sleep efficiency.
- The goal is to achieve the benefits of sleep.

- [01:41]🧠 Introduction to the Glymphatic System

- Explanation of the glymphatic system in the brain.
- Role of cerebral spinal fluid in brainwashing and waste removal.
- How the glymphatic system operates during sleep.

- [02:51 🧬 AQP4 Mutation and Sleep

- The impact of AQP4 genetic mutation on slow-wave sleep and memory.
- Connection between AQP4 and Alzheimer's disease.
- The necessity of AQP4 for proper sleep.

- [04:01]💡 Neural Cell Changes During Sleep

- Neural cell changes during sleep, including cell shrinkage and increased interstitial space.
- Significance of interstitial space for cerebral spinal fluid flow.
- Lack of proper fluid flushing during wakefulness.

- [05:26] 🔥 Inducing Intracranial Pressure

- Using high heat exposure to improve intracranial pressure.
- The relationship between intracranial pressure and cerebral spinal fluid movement.
- Sauna, hot baths, and exercise as methods to enhance sleep efficiency.

[thrive.flow.with_daria]

Not only duration, but the timing of sleep is important. If you got to bed earlier you would probably wake up more rested in the morning, rather then sleeping after midnight and waking up late.

[PattyMoreta]

Great information Thomas, Thank you!👍💕💕💕 I sleep about 5 hrs Monday-Friday and I have great energy during the day I believe it has a lot to do with IF and healthy keto.

[sonnyjim]

It is also worth mentioning the negative impact of hyperinsulinaemia on sleep. Controlling insulin levels through a low carbohydrate diet has proven to improve sleep and in many patients who have suffered with severe Obstructive Sleep Apnoea has restored their sleep quality to normal levels without requirement for CPAP. For those interested, there is a comprehensive study worth reading-
Eckert, D. J., & Oliven, A. (2016). When insulin has to work hard to keep the sugar at bay the upper airway collapses away. European Respiratory Journal, 47(6), 1611-1614.

[gina_borrman]

This is a very detailed information. I love taking hot shower during winter and cold shower during summer. With your research, I’ll try the hot bath 🛀 instead. I’m sleep deprived too, my brain just doesn’t want to shut off. Thanks for your efforts and sharing healthy informations. From Jacksonville Florida 🇺🇸🇵🇭

[Bill]

Skillfully written; it's as precise and compelling as a book that's critically acclaimed. "Better Sleep Better Life" by Various Authors

[annan]

I really appreciate your looking at different viewpoints and encouraging opening up minds to new ideas, thank you 😊

[nomorebsplzbtrue]

I do best on 6 -6 1/2 hrs. During warm weather. During the winter I sleep 7-8 hrs. Sometimes I nap, usually during winter. The weather seriously effects me. Need to move to FL.

[lucindanewcomb]

Awesommmme. Just emailed my holistic brain surgeon this morning about an article I read saying EMF's reduce melatonin I believe is what it said without double checking. I've been using his Gamma PEMF for almost two years and sleep with it around my neck.

[CarbageMan]

This could explain why a hot bath seems to make me sleepy.

[MadeleineLewis]

The glymphatic system can become obstructed when the flow of CSF is impaired due to misalignments of the spine, specifically the upper cervical spine. These misalignments cause compression of the spinal canal. Look up Dr. Scott Rosa and his research on multiple sclerosis and the glymphatic system, it’s fascinating stuff.

[Gandalf]

i love this topic. from personal experience the ideal would be to sleep whenever i feel like doing it and as long as my body wants. I ve slept up 16hrs. Then months sleeping 4-6 hrs. Caffeine is terrible.

[jaystohne]

The eight hours is based on 8 hours leisure, 8 sleep and 8 work

[Mehmehswke]

You ever read about first sleep and second sleep? I read that before electricity people would sleep in two phases, and wake up for a bit in the middle of the night

[SchuyFit]

Awesome content here! I was working with a client last year that had his nutrition and workouts totally dialed in, but because he wasn't sleeping he wasn't seeing the results he could have.

So I can definitely agree that quality sleep is so important.

[negvey]

If I got less than 9 hours of sleep I literally cannot function, I dont and honestly have a hard time imagining how people survive with less than 8