Sleep Smarter | Shawn Stevenson | Talks at Google
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- Опубликовано: 21 дек 2016
- Shawn Stevenson is a bestselling author and creator of The Model Health Show, featured as the #1 Health podcast in the world on iTunes. With a university background in biology and kinesiology, Shawn is the founder of Advanced Integrative Health Alliance, providing wellness services for both individuals and organizations. Shawn is also a dynamic keynote speaker who has spoken for TEDx, universities, and numerous organizations.
In his book, Shawn breaks down why physiologically sleep is so critical, how many people approach getting optimal sleep wrong, and quick hacks to get the best sleep of your life. Topics include:
1. Why timing your sleep is like timing an investment
2. How your devices impact your sleep quality
3. What toxic chemicals are in most mattresses and how to avoid them
4. How alcohol affects your sleep
5. The connection between sex, orgasm, and sleep
6. How to hack your bedroom to create a sleep sanctuary
Get the book here: goo.gl/RdyyEZ
Informative talk, even for those who've studied sleep quite a bit. Summary:
Sleep deprivation leads to increased hunger, decreased fat loss, reduced academic performance (comparable to that of binge drinkers), reduced will power, increased cyberloafing (online procrastination), increased risk of Alzheimer's due to reduced waste removal (which happens during sleep 10x more actively).
@15:41 When we're sleep deprived, the amygdala hijacks out brains. Late night arguments are the worst, and stuff doesn't get resolved. In a relationship, when one partner is sleep deprived, the incidence of arguments increases, because the higher order part of the brain isn't on.
@21:33 When you drink alcohol, en.wikipedia.org/wiki/REM_rebound occurs, which prevents memory consolidation and reduced sleep quality drastically. That's why you can't remember what happened last night and have a hangover.
@25:56 caffeine stays in your system for ~72 hours. To avoid building up resistance to it, cycle caffeine 4 days on, 3 days off, so it feels like you've had it for the first time again.
@28:27: WHO declared working overnight a cancer-causing agent, because of melatonin suppression. Melatonin is the most powerful endogenous anti-cancer hormone. Every hour of device (with blue light) use at night causes 3 hours of melatonin suppression. Red light has no effect.
@36:38: sex before sleep helps. Spend 30 minutes before sleep without devices; read a physical book, journal, do goal setting etc.
@38:30 Potassium deficiency makes you more likely to have interrupted sleep. Eat avocados; bananas are not that great of a source of potassium.
@39:46 80%+ of the population is chronically deficient in magnesium (en.wikipedia.org/wiki/Magnesium#Deficiency says at most 15%...). Instead of oral supplements, use topical application - www.activationproducts.com/product/ease-magnesium/
@43:39 Time your exercise to the morning. Appalachian State University showed that 7AM was better than 1pm or 7pm for sleep and blood pressure. Tabata/HIIT is good.
[later] To reset your cortisol rhythm, perform morning exercise for 10 minutes.
@46:15 Get 10 minutes of sunlight from 6am to 10am and your cortisol will drop in the evening.
@47:24: 20 minutes of morning meditation for 8 weeks cured insomnia in a group of sleep deprived individuals: decreased sleep onset, less interrupted sleep, decreased depression symptoms.
@49:08 Practice Tai Chi and Qigong
@50:45 To avoid hangovers, don't drink late in the night, and drink lots of water to eliminate the alcohol (no mention of how you'll have to wake up to pee extra)
@52:00 Kids are professional curveball throwers :)
@53:30 Use blackout curtains. A sleep mask is insufficient, because the skin also has photoreceptors (greatly illustrated by a study where they put a fiberoptic light behind a sleeper's knee in a blacked out room).
Dan Dascalescu thanks!
You Sir, are awesome! Thank you.
G
Wow, thank you so much
God's work, son...
His voice is everything!
Ikr? It’s sexy as heck...
Man seriously was gifted with communication and an amazing voice. Super jealous lol!
Yeeeeeeep totally
Love the laid back charm and eloquence that carries along your highly informative, eye-opening talk. Really wakes up the mind to the importance of taking care of our sleep!
Shawn presents a great combination of pragmatism, knowledge, and friendly positivity that makes things not only accessible and relevant and immediately applicable, but touches something that triggers the desire to do one's best to include or even prioritize self-care in your lifestyle.
His voice is so soothing...kinda appropriate, or ironic. He gives such valuable information.
Shawn you are so on point!
This channel has many good talks.
and that acupressure point in his book, sleep smarter, is totally legit. it works. LOVE THIS DUDE
Where ..Dr Berg shows around tummy area
where is? no have book for sleep smarter.
I can't say in words how much I appreciate you and your knowledge. Just knowing people like you and more like you I'm happy to follow the light that you bring to humanity for you radiate beautiful light and help us understand in a understanding way simplifying you are a natural teacher looking forward to more of your advice i will keep listening over and over till it sinks in thank you form a real fan of you. 😊🙏♋
Yo my brother dropping real practical factual knowledge and easy to understand and incorporate into your life and shining a big light on the WHY. Keep sharing your gifts brotha #made2love God bless you and your family #walkamerica We appreciate you!
Just heard you on "The Secret to Success" podcast. Awesome information period. Getting your book now on Amazon.
brilliant!
Great information, but also I just like this guy.
Fantastic talk!
Good stuff
Great information:)
love this
Great video! :)
Following a car crash, in 2010 in which my brain was injured, my sleep/wake cycle was disturbed. Vitamin D3 and K2 have since improved this. I take many supplements but these 2 have aided my bedtime...
I am like 01:08 minuts in and I am loving what I am hearing. already subscribed
This man is COOL.....
YeA n cool bottle
thank you Dr Stevenson
watching this at 2 in the morning...guess I'm gonna get fat.
gogoguitar yup lol
Hahaha. 😃
😂😂😂
I use Calm for sleep and do ot wake up with diarrhea ...good vowel movement Yes but no diarrhea.
I eat clean and stay away from proccesed foods but when I do take a mag product after I eat something that Is processed then I get sick .
If Shawn Stevenson ever reads this comment I just want you to know that you do make quite a few medical mistakes in your speech. Still, this is a very helpful speech. I wish more Med students and residents followed the principle of clean sleep.
euroatomic hi, thanks for the heads up. can you point out the innacuracies?
Is 80% of the population (where?) chronically deficient in Magnesium, as he says @39:46? en.wikipedia.org/wiki/Magnesium#Deficiency gives an upper bound of 15%.
@45:26, he says Tabata intervals are 20 seconds of activity, 20 seconds of rest. Nope, they include only 10 seconds of rest per cycle.
did you just cite wikipedia? lmao
He has very good valuable info and a good sense of humor. Although, I do think Toadtmasters will help him improve his speeches . An hourlong speech is so tough to do. He sounds better in conversations with podcasts. It is worth the effort. His book sounds like it is worth buying.
his speech is fine, it feels genuine and not so rehearsed like many
where does he go into how this heals your body, and the mechanisms
Great video but let's not forget for you guys whom are fathers... uh gee ...not every woman and man have or wish to have kids .... we know it's an intense life time but again not everybody have kids or is even married . Thanks😊
I've looked but I'd love to find an article for the sleep studies he talked about early on. If anyone has a link I would greatly appreciate it
38:00 ❤
He has the same voice as Woodward TV
How come these arrogant smart asses were busy checking their fones n not be interested in the talk.. Education is somthing that cant teach people to be sensible..
BTW gr8 work Shawn!!! thanks a lot!!
avinash balyan google dont like sleep boss...
So who else is listening about the harms of late screen time during late screen time?
What about people, who have SSS(Short, Sleeper, Syndrome), it's in my genes, meaning my ancestors, use to be chef's for their tribe, as the saying goes, "the early bird gets the worm", have a look at my book???
Or get a COPY PLEASE???
How about Leonardo da Vinci or Nikola Tesla that are said to sleep about 4 and 2 hours respectively
really
4 hrs of quality sleep is better than 8 hrs of shit sleep.
Gerard Lampard or Viera? Viera easy. Gerard carried by Alonso. Lamps carried by Essien, Makalele, Ballack
What do you do if you can only sleep 5-6 hrs a night before you wake up and then can't go back to sleep?
When they say participants had 8,5h sleep, does that include times when you are awake. Fitbit says I have slept 7,5h and was 1h awake. So what is right?
Should probably mean 8.5 asleep
why would anybody wear a cap during a talk? If one does not see the speakers eyes, it's not gonna be an engaging talk, no matter what.
lol well it obvi was an engaging talk
Only liars do that.
Why not quit caffeine altogether? :D
James Maas taught me this in 1999.
how wonderful for you!
I got 8 hrs of sleep, I’m doing keto but I still feel depressed
[20:55]
The talk was fine, but Internet/health-info junkies like me may have heard most of this info before. If you're interested, I think people can safely skip to about time 18:00 or so (TLDR: 5.5 hours of sleep every night for multiple nights is bad). I was interested to learn about the physiology of sleep in terms of lymph and brain-cell shrinkage, how your body cleans up wastes during sleep.
However some do alright
Ghrelin magicks
When you sleep really well you'll be so healthy that you wont mind wearing branded clothes and making sure that they're washed and laundered properly.
25 min in and It's like pulling teeth for him to give some good information
If skin photoreceptors are disturbed by light according to the study at Cornell, doesn't this contradict the evolutionary tale that our ancestors slept near fires (and thus our problem with blue light)?
It's been found that fire has a negligible effect on your sleep. This is why candle light can help you feel relaxed at nighttime. This is because fire mainly emits light of a wavelength closer to red. Blue light is a problem because our genes have evolved to associate blue light with the sky and therefore daytime.
Fire gives off a "red light" effect which doesn't offset our sleep as Blue light would.
The voice tho
Noooo no cancer ..not to surpress melatonin
half life of caffeine is 6 not 8...
The therapeutic sled initially agree because hope enzymatically shock without a idiotic steam. nonchalant, noxious locket
Some cookie... 🍪.noT gonna use hands till they ache in anyway .also..to download the app.ahh 🍌 s some and real ones have seeds :0. To avacado
Yea don't wanna seek on social media nonsense
Just tryna c whats under the hat
100 cals of avocado = 300 mg potassium. 100 cals of banana? 400 mg. He's wrong about that.
8:30 This is absolute unsubstantiated bullshit.
"Gluconeogenesis proceeds only in the liver and the kidneys, and since the liver is five times larger than the two kidneys combined, it synthesizes most of the glucose. The pathway does not occur in the brain, fat tissue, or skeletal muscle."
Gluconeogenesis requires ketonic bodies as a substrate, which under normal conditions are obtained from adipocytes (fat tissue), not muscle.
Can you imagine how dumb it would be for the body to start breaking down for energy the machinery that allows it to move BEFORE using its main energy storage?
People say and believe the dumbest things.
Not a bad talk and I like his message as well, but he makes a lot of basic presentation errors that make it hard to listen. He doesn't know his audience at all (he is at Google and keeps mentioning Apple! His theory on why Apple introduced night shift mode is because they are afraid to get sued is an indirect shot right at Android), he trips over his words a lot of times, his jokes fall flat when they aren't bad, and just doesn't seem confident. I have heard him on a podcast too and he sounded much different.
At least he tried seems like he likes apple ha.but other phones night shift too... Good he brought up another app
Cortisol is the stress hormone. Not good. Bad. Baaaaaaaaad. What kind of stupid talk is this Google ?
why does he talk black?
Uhmmm.. because he is black.
Is that really all you got out of the discussion? What is talking Black?
You are an idiot! There is no such thing! He is African-American.
RAUL FERNANDEZ who the f... cares??? It's what he says that's important, so just open your ears and listen to what he says.
He might be 1/8 black and 7/8 white. His voice is the black part.