Episode Details

The Centers for Disease Control and Prevention (CDC) confirms sleep deprivation is a national epidemic and affects people of all ages. In this episode, Dr. Steve talks about sleep and its importance to overall health. He shares some important facts about sleep deprivation and how you can improve your own nighttime habits to achieve better quality sleep. Check out this episode and ensure you are taking the appropriate steps to get the right sleep every night.

[00:01 - 04:12] Sleep Deprivation - A National Epidemic

Sleep deprivation can lead to cravings for carbohydrates and comfort foods.

Falling asleep immediately or falling asleep after more than 15 minutes are signs of sleep deprivation.

CDC describes sleep deprivation as a national epidemic linked with many chronic diseases and conditions.

[04:12 -13:35] Phases of Sleep and its process

Sleep is broken down into 90 min. cycles

REM sleep should take up about 20 to 25% of the cycle and focus on healing your brain.

Light sleep takes up 45 to 65% of your total sleep time and helps transition between phases.

Deep sleep takes up about 13 to 23% of your total sleep time or cycle.

Your glymphatic system removes toxins and metabolic waste from the brain to excrete them through the kidneys or liver.

Beta-amyloid is eliminated during Deep Sleep. High amounts of brain Beta-amyloid is connected to Alzheimer's

Growth hormone stimulates muscle growth and repair during deep sleep.

Deep sleep helps move memories from short-term to long-term memory.

[13:36 -15:35] Analogy of Sleep Cycles

When we are awake, we empty our closets and drawers, removing everything and throwing it on the floor.

REM sleep is a time to eliminate unnecessary items and organize them into neat packages.

Deep sleep occurs when organized packages are returned to the closet and drawers, eliminating unnecessary items.

[15:49 - 17:00] Cortisol, Melatonin, and the Circadian Rhythm

Regarding sleep, there are two main components: melatonin and cortisol.

Melatonin helps us start our circadian rhythm at night and helps us get to sleep.

Cortisol release in the morning helps you to wake up and to start your day.

[17:01 - 23:21] Things You Can Do to Help Sleep Better

Two hours before bedtime is the time to switch off the artificial light before going to bed.

Natural light is essential for sleep, so going outside and watching the sunset is imp