#088 The Science of Optimizing Sleep - Special Preview
Rhonda Patrick
Mar 26, 2024
Episode description
Discover my premium podcast, The Aliquot
If you’ve been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.
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. In this preview, we discuss:
(00:02:13) How exercise timing affects deep sleep
(00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
(00:12:33) Can learning and meditation boost deep sleep?
(00:14:10) Do scented oils, like lavender, impact sleep?
(00:14:47) The insulin-tryptophan-melatonin connection
(00:19:20) Why carb-heavy meals make us sleepy
In the full episode available only for Premium Members, we also discuss:
Can calming music, akin to lullabies, curb pre-sleep ruminations?
The effect of air quality on sleep
The effect of low-level noise on sleep fragmentation
Whether or not time in nature transforms sleep quality
Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
How my sauna and hot tub routine preps me for sleep
Is there evidence white noise helps
Mindsip insights from this episode:
Choose low-carb dinner to enhance deep sleep quality
According to a meta-analysis, eating a low-carbohydrate dinner can increase the slow-wave sleep stage by about 8.5 minutes compared to a high-carb meal.
Engage in learning to enhance slow-wave sleep activity
Engaging in salient or repeated learning experiences during the day can lead to local enhancements of slow-wave activity in the brain during subsequent sleep.
Cool down after heat exposure for restful sleep
To improve sleep, use saunas or hot baths a couple of hours before bed to allow your core body temperature to cool down, which promotes more restful sleep.
Utilize sauna sessions to boost growth hormone levels
Two 15-minute sauna sessions at 100°C (212°F), separated by a 30-minute cooling period, can cause a five-fold increase in growth hormone levels.
Engage in intense exercise to boost slow-wave sleep
The rate of energy expenditure (intensity) during exercise, rather than total energy expenditure, has a larger effect on increasing slow-wave sleep, possibly due to a greater increase in body temperature.
Increase REM sleep with higher carbohydrate meals before bed
A higher carbohydrate meal before bed has been shown to increase REM sleep compared to a lower carbohydrate meal.
Consume high-glycemic meal before bed to fall asleep faster
A high-glycemic meal consumed about four hours before bed may decrease sleep latency, helping you to fall asleep faster.
More from
Rhonda Patrick
#110 How To Build Lasting Happiness | Dr. Arthur Brooks
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner
#108 The Best Type of Exercise for Longevity
#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
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