When was the last time you woke up fully rested? I'm guessing it has been a long time.Sleep is one of those things that often gets put on the back burner. Often we have to decide between doing something we want to do, like watch Netflix, and sleep. In other instances, sleep might be high on your to-do list, but you may have kids that prevent you from making that happen.What we do know is sleep deprivation can have huge impacts on our health. There are 2 types of deprivation:Acute, which is for a short period of time (like navy seal training where they stay up for 96+ hours)Chronic, which is for a long period of time. This is typically what we see if you miss out on 1 hour of sleep every night for years.In this episode, Dr. Michael Grandner teaches us about the health impacts sleep can have, and strategies to improve our sleep.What To Expect From This Episode Common causes of sleep deprivation How sleep physically impacts the overall body, and systems it can impact Strategies for improving your sleepHow to monitor your sleep and make adjustments to your sleep protocols Shownotes* [2:00] What got Dr. Michael Grandner so interested in studying sleep* [4:00] What can sleep deprivation do to your health* [6:30] Why do humans put sleep to the side all the time* [10:30] If you have chronic sleep deprivation, what are the long term effects on the body* [20:30] Sleep deprivation has huge impacts on mental health, which could be a reason for the increased teen suicide rates* [25:30] They have talked about switching school times for elementary and high school because of sleep studies* [28:00] How can adults start to improve their quality of sleep* [36:30] If you are laying in bed for 20-40 minutes and can't fall asleep, then get up. Don't train your body that the bed is for anything other than sleep* [42:00] How can we improve our environment for sleep and train ourselves how to not react to our environment* [45:30] What are ways to make the sleep apnea masks more comfortable and easier to use* [52:00] Can melatonin be helpful for improving sleep, and what are optimal doses for it to work well* [58:00] It only takes half of a mg of melatonin to regulate sleep* [63:00] Getting good sleep gives your body what it wants and needs, and makes you more productive and energetic Transcript For Episode (Transcripts aren't even close to 100% Accurate) Bryan Carroll: [00:00:15] How often do you feel rested? Like truly rested? You weren't hired in any way. You had the best sleep of your life. You woke up without an alarm clock and you are ready to take on the day is the answer.Never. Or has it been so long since you've felt that rested? You have totally forgotten what it feels like to get good sleep? Sleep was one of the easiest things for us to sacrifice, and it has a profound impact on our health. Most people would absolutely love to have more sleep, but has found it difficult to stay asleep all night long.What's up everyone. I'm Bryan Carroll and I'm here to help people move more, eat well, and be adventurous. And as you guessed it, today is all about sleep. Dr. Michael Grandner is a sleep specialist and I asked him an entire list of sleep related questions that I have heard from all of you. And if you are ready to figure out how to get the best sleep of your life, then you are listening to the right episode.So let's dive into this conversation with Dr. Michael Grandner. Dr. Michael Grandner is a licensed clinical psychologist, certified in behavioral sleep medicine, director of the sleep and health research program, and associate professor of psychiatry psychology. Medicine, nutritional sciences, and clinical translational science at the university of Arizona.His clinical work focuses on non-medication treatments for sleep disorders,
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