Sleep Smarter | Shawn Stevenson | Talks at Google

Comments · 117

• DA

  @DanDascalescu-dandv · 9 years ago (edited)

  Informative talk, even for those who&apos;ve studied sleep quite a bit. Summary:<br><br>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&apos;s due to reduced waste removal (which happens during sleep 10x more actively).<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=941">15:41</a> When we&apos;re sleep deprived, the amygdala hijacks out brains. Late night arguments are the worst, and stuff doesn&apos;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&apos;t on.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=1293">21:33</a> When you drink alcohol, https://en.wikipedia.org/wiki/REM_rebound occurs, which prevents memory consolidation and reduced sleep quality drastically. That&apos;s why you can&apos;t remember what happened last night and have a hangover.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=1556">25:56</a> 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&apos;ve had it for the first time again.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=1707">28:27</a>: 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.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2198">36:38</a>: sex before sleep helps. Spend 30 minutes before sleep without devices; read a physical book, journal, do goal setting etc.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2310">38:30</a> Potassium deficiency makes you more likely to have interrupted sleep. Eat avocados; bananas are not that great of a source of potassium.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2386">39:46</a> 80%+ of the population is chronically deficient in magnesium (https://en.wikipedia.org/wiki/Magnesium#Deficiency says at most 15%...). Instead of oral supplements, use topical application - http://www.activationproducts.com/product/ease-magnesium/<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2619">43:39</a> 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.<br>[later] To reset your cortisol rhythm, perform morning exercise for 10 minutes.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2775">46:15</a> Get 10 minutes of sunlight from 6am to 10am and your cortisol will drop in the evening.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2844">47:24</a>: 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.<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=2948">49:08</a> Practice Tai Chi and Qigong<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=3045">50:45</a> To avoid hangovers, don&apos;t drink late in the night, and drink lots of water to eliminate the alcohol (no mention of how you&apos;ll have to wake up to pee extra)<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=3120">52:00</a> Kids are professional curveball throwers :)<br><br>@<a href="https://www.youtube.com/watch?v=Fu6lbDBEnlY&amp;t=3210">53:30</a> 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&apos;s knee in a blacked out room).

  288

• TH

  @theconcealedmistress · 6 years ago

  His voice is everything!

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• NI

  @nicholaspenrake · 3 years ago

  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!

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• LI

  @litawi757 · 7 years ago

  His voice is so soothing...kinda appropriate, or ironic. He gives such valuable information.

  28

• EZ

  @ezraepstein6933 · 7 years ago (edited)

  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&apos;s best to include or even prioritize self-care in your lifestyle.

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• AT

  @aterventypityp · 9 years ago

  This channel has many good talks.

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• KA

  @kaliha55 · 8 years ago

  Shawn you are so on point!

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• AB

  @abundanthealthservices · 6 years ago

  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 <a href="https://www.youtube.com/hashtag/made2love">#made2love</a> God bless you and your family <a href="https://www.youtube.com/hashtag/walkamerica">#walkamerica</a> We appreciate you!

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• HA

  @harrymatadeen · 9 years ago

  and that acupressure point in his book, sleep smarter, is totally legit. it works. LOVE THIS DUDE

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• JO

  @josephbcls9518 · 9 years ago

  Just heard you on &quot;The Secret to Success&quot; podcast. Awesome information period. Getting your book now on Amazon.

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• BR

  @BrentNally · 7 years ago

  Fantastic talk!

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• JO

  @johnryan4104 · 4 years ago

  I can&apos;t say in words how much I appreciate you and your knowledge. Just knowing people like you and more like you I&apos;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. 😊🙏♋