Episode 3: Sleep: the 2nd Pillar to Live Long and Well

Live Long and Well with Dr. Bobby

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Ever wondered why you feel like a different person after a good night's sleep? Join me, Dr. Bobby Dubois, as I discuss the transformative power of sleep and its undeniable link to longevity. In our latest episode, we embark on a nocturnal odyssey, exploring the critical functions of sleep for brain health and memory, and dissecting the alarming decline in sleep duration among Americans. The consequences are stark - from heart disease to obesity and sleeping better helps us eat less - but fear not, as I arm you with a dozen strategies to reclaim the night and improve both the quality and quantity of your slumber. Plus, discover the concept of 'N of 1 studies' – a tailor-made approach to determining what sleep solutions work uniquely for you. Take stock of your sleep today; try something to improve your sleep, and see how it works!
As we traverse the landscape of sleep health, learn how to monitor your own sleep habits and feelings of restfulness with insightful questions that help establish a personal sleep baseline. Adjustments to caffeine and alcohol intake take center stage, as I share how to tweak these for better nights. Armed with this chapter's knowledge, you'll be equipped to fine-tune your rest through understanding your body's individual reactions, setting the stage for a restful revolution in your life.
We round off the journey with 12 practical lifestyle shifts that promise to overhaul your sleep experience. Embrace consistency in your bedtime routine, get sunlight in the morning to set your biologic clock, exercise during the day, avoid eating too close to bedtime, understand the unexpected perks of warming up before tucking in, and curate the perfect sleep-inducing bedroom environment. While the jury may still be out on the sleep-promoting benefits of socks and supplements, I shed light on their varied effectiveness and encourage personal experimentation. So synchronize your body clocks and get ready for an episode that could just lead you to a longer, more vibrant life. Join the conversation and share your sleep success stories – because when it comes to health, every minute of rest counts.

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1. Episode 3: Sleep: the 2nd Pillar to Live Long and Well (00:00:00)

2. Improving Sleep for Longevity (00:00:04)

3. Problems arise when we don't sleep (00:06:17)

4. How to improve our sleep (00:12:01)

5. Improving Sleep (00:13:13)

6. 6 things to avoid to improve your sleep (00:14:49)

7. 6 things to do to improve your sleep (00:26:24)

8. Improving Sleep Through Lifestyle Changes (00:28:29)

9. Determine what works for you: The N of 1 Trial (00:33:49)