This Is How You Get Better Sleep and Improve Your Health | Health Theory

Last updated: Jun 1, 2023

The video is about tips from top health experts on how to improve the quality of your sleep, which in turn will improve the quality of your life and health.

The video is about how to improve your sleep and overall health. The host has compiled tips from top health experts, including Rongin Chatterjee and Sean Stevenson. Chatterjee emphasizes the importance of getting natural light exposure in the morning and avoiding technology for 90 minutes before bed. Stevenson suggests exercising in the morning to improve sleep quality and reduce blood pressure at night. The video provides specific examples of exercises that can be done in just a few minutes each morning. By following these tips, viewers are guaranteed to improve the quality of their sleep and, in turn, improve the quality of their lives.

  • Sleep is important for health and career goals
  • Top health experts share tips for better sleep
  • No-tech 90 before bed and getting outside in the morning can improve sleep quality
  • Changing time of day for exercise can improve sleep quality
  • Sleep chronotypes determine when you naturally feel sleepy and alert
  • Vitamin D important for sleep and gut health
  • High-intensity interval training (HIIT) can improve sleep problems
  • It's important to prioritize sleep and be aware of the impact of sleep deprivation
  • Constant notifications and distractions from technology can hurt sleep quality

This Is How You Get Better Sleep and Improve Your Health | Health Theory - YouTube

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Introduction

  • Sleep is important for health and career goals
  • Top health experts share tips for better sleep
  • Guaranteed to improve quality of sleep and life
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Tip #1: Rongin Chatterjee on Morning Routine

  • Sleep is undervalued pillar of health
  • Majority of people with sleep problems have lifestyle habits affecting sleep
  • Top two tips: no-tech 90 before bed and get outside in the morning
  • Differential between maximum and minimum light exposure important for sleep
  • Dark room has zero lux, sunny day has 30,000 lux, brightly lit office has 500-1,000 lux
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Tip #2: Sean Stevenson on Exercise Routine

  • Changing time of day for exercise can improve sleep quality
  • Study found morning exercisers spend more time in deep sleep and produce more human growth hormone
  • They also tend to sleep longer and have a 25% greater drop in blood pressure at night
  • Employ this by doing 5 minutes of exercise in the morning
  • Can be jumping on a rebounder, power walking, or doing tabata
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This Is How You Get Better Sleep and Improve Your Health | Health Theory - YouTube

Tip #3: Dr. Michael Breus on Sleep Chronotypes

  • Sleep chronotypes determine when you naturally feel sleepy and alert
  • Four types: bear, lion, wolf, dolphin
  • Knowing your chronotype can help optimize sleep schedule and improve sleep quality
  • Bears should have consistent sleep schedule, lions should exercise in the morning, wolves should avoid caffeine and alcohol, dolphins should practice relaxation techniques
  • Also important to avoid blue light before bed and create a sleep-conducive environment
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Tip #4: Dr. Stasha Gominak on Vitamin D and Gut Health

  • Vitamin D important for sleep and gut health
  • Deficiency can lead to sleep disorders and gut dysbiosis
  • Optimal levels of vitamin D can improve sleep quality and quantity
  • Also important to maintain healthy gut microbiome through diet and probiotics
  • Can also consider magnesium and melatonin supplements
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Benefits of Exercise for Better Sleep

  • High-intensity interval training (HIIT) can outperform traditional cardio for improving cardiovascular health and body composition.
  • HIIT can also change mitochondria and reset cortisol levels, which can help with sleep problems.
  • Getting just five minutes of exercise in the morning can create a snowball effect of good health habits.
  • Exercising in the morning can help reset cortisol levels and improve sleep quality.
  • Exercising in the morning can also help with dream recall and lighter sleep as the day goes on.
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Prioritizing Sleep in a Busy World

  • There will be times when we have to sacrifice sleep for work, social activities, or family obligations.
  • It's important to be aware of the impact of sleep deprivation and to choose to act on it when possible.
  • Work can be a major obstacle to getting enough sleep, but awareness and conscious choices can help.
  • Recovery time after a period of sleep deprivation is important for getting back on track.
  • Abundant access to information and social media can make it difficult to prioritize sleep, but it's important to recognize the value of rest.
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Impact of Technology on Sleep

  • Constant notifications and distractions from social media and technology can hurt our sleep quality.
  • Checking our phones frequently can increase anxiety and decrease focus.
  • Abundant access to information and people can overload our brains and lead to social anxiety.
  • Depression, suicide rates, lack of sleep, and obesity are all at all-time highs.
  • Humans are designed to interact with a limited number of people, and managing multiple networks can be overwhelming.
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Measuring and Improving Sleep

  • Measuring sleep with apps like Sleep Cycle and Fitbit can help identify sleep patterns and improve sleep quality.
  • Wearing blue-blocking glasses late at night can help regulate sleep hormones.
  • Avoiding eating three hours before bedtime can help the body enter deep sleep and reduce brain inflammation.
  • Dr. Dale Bredesen recommends a three-hour window between the last meal and bedtime to improve sleep and reduce brain inflammation.
  • Autophagy, the body's process of cleaning out damaged cells, is more effective during deep sleep when the body is not digesting food.
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Importance of Sleep for Health

  • Heart rate needs to slow down at night, but food intake keeps it high, leading to heart attacks.
  • Autophagy, the cellular waste management system, cleans up metabolic debris and shuts off when the body is digesting food.
  • Autophagy is ramped up during fasting and can clean up plaque in neurological disorders like Parkinson's and Alzheimer's.
  • Good sleep is essential for regulating hormones and reducing cravings.
  • One night of poor sleep can make a metabolically healthy person pre-diabetic the next day.
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De-Stressing for Better Sleep

  • The newly discovered glymphatic system in the brain cleanses cerebrospinal fluid during sleep, but bad sleep increases amyloid levels.
  • Chronic stress is a major problem and leads to self-medication with psychiatric drugs.
  • Meditation is important for de-stressing, and having a good meditation teacher is critical.
  • Knowing the difference between chronic and acute stress is important.
  • Physical exercise increases resilience to stress and cortisol is an important hormone for waking up.
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Tip #1: The Importance of Sleep

  • Sleep is essential for overall health and well-being.
  • It affects our physical, mental, and emotional health.
  • It is important to prioritize sleep and make it a priority in our daily routine.
  • Getting enough sleep can improve our mood, memory, and cognitive function.
  • It can also reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
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Tip #2: The Role of Melatonin

  • Melatonin is a hormone that regulates sleep-wake cycles.
  • It is produced by the pineal gland in the brain.
  • It is important to maintain a regular sleep schedule to help regulate melatonin production.
  • Exposure to bright light in the morning can help reset the body's natural circadian rhythm.
  • Avoiding bright light in the evening can help promote the production of melatonin and improve sleep quality.
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Tip #3: The Impact of Stress on Sleep

  • Stress can have a negative impact on sleep quality.
  • Chronic stress can lead to elevated cortisol levels, which can disrupt sleep.
  • It is important to manage stress through relaxation techniques such as meditation, deep breathing, and yoga.
  • Avoiding caffeine and alcohol can also help reduce stress and improve sleep quality.
  • Regular exercise can also help reduce stress and improve sleep quality.
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Tip #4: The Importance of Diet for Sleep

  • Diet can have a significant impact on sleep quality.
  • Consuming carbohydrates in the morning can help promote fat burning and improve energy levels.
  • Consuming carbohydrates in the context of chronic stress can lead to weight gain and inflammation.
  • Consuming a balanced diet that includes protein, healthy fats, and complex carbohydrates can help improve sleep quality.
  • Avoiding processed foods and sugar can also help improve sleep quality.
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Using Marijuana for Better Sleep

  • Look for cannabinoids that help with sleep, such as CBN.
  • CBN is oxidized THC and can be found in old weed or processed marijuana.
  • Cannabis dispensaries have a section for sleep aids.
  • Consider using tinctures that can be taken sublingually.
  • More research is needed to determine the best protocol for using marijuana for sleep.

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