Episode
896 The Science of Sleep for Ultimate Success with Shawn Stevenson
1:13:53
Published: Wed Jan 01 2020
Description
NEW DECADE, NEW SLEEP GOALS. So often we glorify not getting enough sleep. We brag about pulling an all-nighter. We “grind” or wake up at the crack of dawn. Some of us think that staying up is helping us achieve our dreams. But sleep is key to our mental and physical health. It even keeps us young. So why do so many of us put quality sleep on the back burner? On today’s episode of The School of Greatness, I talk about sleep with a bestselling author on the subject: Shawn Stevenson. Shawn Stevenson is an author of “Sleep Smarter” and creator of The Model Health Show, featured as the #1 Health podcast in the country on iTunes. A graduate of The University of Missouri - St. Louis, Shawn studied business, biology and kinesiology, and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide. Shawn says that often we look at sleep as something we should sacrifice to be more present for other people and our goals. But the word sacrifice actually means “to make sacred.” We need to make sleep a sacred practice that heals our body and mind. So get ready to learn how and why you should have more restful sleep on Episode 896. Some Questions I Ask: What is sleep? (16:00) How bad is sugar for sleep? (28:00) What does the research say about eating before sleep (32:30) What is the optimal evening routine? (52:30) What is the optimal amount of hours of sleep? (1:07:00) In This Episode You Will Learn: The four stages of sleep (19:00) Why you need sleep to produce Human Growth Hormone (21:00) About the REM Rebound Effect The relationship between sleep and aging (40:00) How the body receives melatonin (47:00) Hacks for using technology while preparing for sleep (57:30) Why you should keep your room cold when you sleep (1:02:00)
Chapters
In this podcast, Sean Stevenson explains the importance of proper sleep for a better quality of life, better relationships, and improved decision-making skills.
00:00 - 05:10 (05:10)
Summary
In this podcast, Sean Stevenson explains the importance of proper sleep for a better quality of life, better relationships, and improved decision-making skills. He also discusses how food can affect sleep and how to avoid damaging eating habits.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Exploring the importance of sleep, this podcast shares tips from popular audiobook Sleep Smarter and a Calm Sleep Stories series.
05:10 - 08:22 (03:11)
Summary
Exploring the importance of sleep, this podcast shares tips from popular audiobook Sleep Smarter and a Calm Sleep Stories series. Offered as a perfect remedy to combat sleeplessness in the new year and new decade, this podcast offers insights to help you naturally transition into a better sleep state.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Non-REM sleep, particularly the deep delta stage, is crucial for memory consolidation and retention.
08:22 - 13:58 (05:35)
Summary
Non-REM sleep, particularly the deep delta stage, is crucial for memory consolidation and retention. Studies have shown that individuals who achieved a higher amount of deep delta sleep performed better on memory tests.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The fear of getting hurt while deadlifting is often unfounded, as injuries are more likely to occur from everyday tasks due to poor movement patterns or lack of muscle mass.
13:58 - 16:32 (02:34)
Summary
The fear of getting hurt while deadlifting is often unfounded, as injuries are more likely to occur from everyday tasks due to poor movement patterns or lack of muscle mass. Deadlifting can also improve a person's resting metabolic rate.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Children learn how to navigate boundaries, movement and physical interactions through play fighting with each other, without getting hurt.
16:33 - 19:15 (02:42)
Summary
Children learn how to navigate boundaries, movement and physical interactions through play fighting with each other, without getting hurt.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The human body reacts to blood sugar drops with a response from the sympathetic nervous system and the release of cortisol, norepinephrine, and adrenaline.
19:15 - 23:09 (03:53)
Summary
The human body reacts to blood sugar drops with a response from the sympathetic nervous system and the release of cortisol, norepinephrine, and adrenaline. However, the sugar spikes we get nowadays were not the norm during evolution, and our bodies were not designed to handle them.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The stages of sleep include non-rapid eye movement (NREM) sleep, rapid eye movement (REM) sleep, and some transitionary stages.
23:09 - 28:57 (05:48)
Summary
The stages of sleep include non-rapid eye movement (NREM) sleep, rapid eye movement (REM) sleep, and some transitionary stages. The rebound effect of REM sleep towards the end of the sleep cycle can lead to more sleep in addition to the initial few hours of NREM sleep.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The body needs proper nutrition and adequate sleep to function at an optimal level.
28:57 - 30:55 (01:58)
Summary
The body needs proper nutrition and adequate sleep to function at an optimal level. Neglecting these basic needs can lead to physical injuries, and shorten lifespan by accelerating aging.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Consuming two servings of green leafy vegetables can result in younger brains, according to a study.
30:55 - 33:27 (02:32)
Summary
Consuming two servings of green leafy vegetables can result in younger brains, according to a study. A cashew dressing can be used as a healthy topping to add flavor to a vegetable dish.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Having a small amount of carbohydrates for dinner can lead to a boost in serotonin due to its production, which can be beneficial for one's mood and sleep.
33:27 - 35:47 (02:19)
Summary
Having a small amount of carbohydrates for dinner can lead to a boost in serotonin due to its production, which can be beneficial for one's mood and sleep.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Sleep deprivation affects the brain's ability to process glucose, leading to changes in hormone production and overall metabolism.
35:47 - 42:51 (07:04)
Summary
Sleep deprivation affects the brain's ability to process glucose, leading to changes in hormone production and overall metabolism.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Harvard researchers found that exposure to blue light, emitted by electronic devices, suppresses melatonin for 30 minutes every hour of device use at night.
42:51 - 46:12 (03:20)
Summary
Harvard researchers found that exposure to blue light, emitted by electronic devices, suppresses melatonin for 30 minutes every hour of device use at night. Strategies to mitigate this impact include meditation, journaling, Tai Chi, and blue light blocking apps.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Magnesium is essential for muscle contraction and relaxation, making it effective in easing cramps and soreness.
46:12 - 48:13 (02:01)
Summary
Magnesium is essential for muscle contraction and relaxation, making it effective in easing cramps and soreness. Epsom salt baths with magnesium can also aid in better sleep and faster healing.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Therapeutic massage helps with memory consolidation and detoxification of the brain through the glymphatic system.
48:14 - 51:04 (02:50)
Summary
Therapeutic massage helps with memory consolidation and detoxification of the brain through the glymphatic system. It also provides relaxation by reducing the body's need to use energy to maintain its temperature.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
In the pursuit of productivity and taking advantage of opportunities, people often sacrifice sleep, which can lead to a decline in the quality of their sleep.
51:04 - 53:29 (02:24)
Summary
In the pursuit of productivity and taking advantage of opportunities, people often sacrifice sleep, which can lead to a decline in the quality of their sleep. Despite this, it is still possible to prioritize sleep and maintain a driven mentality for success.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The speaker emphasizes the necessity of getting enough sleep in order to be successful, rejecting the idea that "sleep is for suckers."
53:29 - 56:26 (02:56)
Summary
The speaker emphasizes the necessity of getting enough sleep in order to be successful, rejecting the idea that "sleep is for suckers."
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
A study found that getting less than six hours of sleep can result in a 45% increase in fine lines and wrinkles on the face.
56:26 - 1:00:03 (03:37)
Summary
A study found that getting less than six hours of sleep can result in a 45% increase in fine lines and wrinkles on the face. Optimal sleep, which efficiently cycles through all stages of sleep in six and a half hours, can improve overall health and appearance.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
Long-term sleep deprivation can lead to numerous health risks, but making positive changes and getting more sleep can help reverse negative effects such as the aging process.
1:00:03 - 1:03:29 (03:25)
Summary
Long-term sleep deprivation can lead to numerous health risks, but making positive changes and getting more sleep can help reverse negative effects such as the aging process. However, oversleeping to make up for past sleep debt is not an effective solution.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The speaker emphasizes the importance of finding joy and laughter in life, and not taking ourselves too seriously.
1:03:29 - 1:10:14 (06:45)
Summary
The speaker emphasizes the importance of finding joy and laughter in life, and not taking ourselves too seriously. She also mentions a recent experiment where she smiled at people and found that most smiled back.
Episode896 The Science of Sleep for Ultimate Success with Shawn Stevenson
PodcastThe School of Greatness
The host of School of Greatness podcast invites listeners to visit lewishouse.com and listen to the latest episode on the science of sleep for ultimate success with Sean Stevenson.
1:10:14 - 1:13:16 (03:01)
Summary
The host of School of Greatness podcast invites listeners to visit lewishouse.com and listen to the latest episode on the science of sleep for ultimate success with Sean Stevenson. He also encourages them to follow him on TikTok and promises exciting content for the upcoming year.