PT Inquest is an online journal club. Hosted by Jason Tuori, Megan Graham, and Chris Juneau, the show looks at an article every week and discusses how it applies to current physical therapy practice.
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SLEEP masterclass: Benefits, Deprivation, and How to Sleep Better with Siim Land | Episode 9
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Manage episode 360030972 series 3464969
Content provided by Inka Land, MSc and Inka Land. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Inka Land, MSc and Inka Land or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
In this episode me and Siim discuss the health benefits sleep, causes and effects of sleep deprivation, and how much sleep you need. We give a comprehensive guide on how to sleep better, improve sleep quality, fall asleep fast, and support circadian rhythm.PART 2 on Siim's YouTube: https://youtu.be/zEAdn-pJXN4Subscribe to learn more: https://www.youtube.com/iaminkalandSign up to free weekly health tips: http://bit.ly/3UjSRK0Eight Sleep Sleep Mattress (use code INKA for a discount): https://eight-sleep.ioym.net/ORNEbnFollow me on Instagram: https://www.instagram.com/iaminkalandTimestamps:00:25 Benefits of sleep03:25 Effects of Sleep deprivation06:30 Benefits of Sleep: for the brain06:45 Glymphatic system: beta amyloid clearance and brain detox07:50 Amygdala: better mood, calmness, and de-stress09:40 Sleep deprivation and Negativity10:40 Depression and sleep11:50 Hippocampus: memory consolidation12:50 Memory: How to use sleep to improve it13:50 Reaction times: sleep and driving 14:55 Exercise and strength16:00 Nap: restore your cognitive performance16:40 Self-evaluating your sleepiness and energy18:15 Sleeping too much: possible reasons 18:50 What is healthy sleep?: Sleep phases, REM sleep, deep sleep21:20 How much sleep? deep sleep and REM sleep amounts22:30 Pillars of healthy sleep24:20 Neuroplasticity: hippocampus and why sleep is important25:50 Neurotransmitters: Sleep supporting serotonin, dopamine, and noradrenaline27:10 Caffeine: can you compensate sleep deprivation?28:24 Sleep deprivation: causes30:38 Insomnia: Artificial lights31:40 Insomnia: Obesity, diabetes, and hypertension33:25 How to improve sleep: identifying the root cause34:00 Improve sleep: stress management and relaxation35:20 Exercise: how to use it to fall asleep faster and sleep longer35:44 Activating parasympathetic nervous system in the evening37:20 Light: morning light, evening light, and the circadian rhythm40:35 Evening habits: eating and supplements41:00 Sleep supplements: glycine, melatonin, and magnesium43:20 Evening habits: routines, stress reduction, bedroom, electronics44:38 Thoughts: What to think before sleep, meditation
…
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24 episodes
MP3•Episode home
Manage episode 360030972 series 3464969
Content provided by Inka Land, MSc and Inka Land. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Inka Land, MSc and Inka Land or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
In this episode me and Siim discuss the health benefits sleep, causes and effects of sleep deprivation, and how much sleep you need. We give a comprehensive guide on how to sleep better, improve sleep quality, fall asleep fast, and support circadian rhythm.PART 2 on Siim's YouTube: https://youtu.be/zEAdn-pJXN4Subscribe to learn more: https://www.youtube.com/iaminkalandSign up to free weekly health tips: http://bit.ly/3UjSRK0Eight Sleep Sleep Mattress (use code INKA for a discount): https://eight-sleep.ioym.net/ORNEbnFollow me on Instagram: https://www.instagram.com/iaminkalandTimestamps:00:25 Benefits of sleep03:25 Effects of Sleep deprivation06:30 Benefits of Sleep: for the brain06:45 Glymphatic system: beta amyloid clearance and brain detox07:50 Amygdala: better mood, calmness, and de-stress09:40 Sleep deprivation and Negativity10:40 Depression and sleep11:50 Hippocampus: memory consolidation12:50 Memory: How to use sleep to improve it13:50 Reaction times: sleep and driving 14:55 Exercise and strength16:00 Nap: restore your cognitive performance16:40 Self-evaluating your sleepiness and energy18:15 Sleeping too much: possible reasons 18:50 What is healthy sleep?: Sleep phases, REM sleep, deep sleep21:20 How much sleep? deep sleep and REM sleep amounts22:30 Pillars of healthy sleep24:20 Neuroplasticity: hippocampus and why sleep is important25:50 Neurotransmitters: Sleep supporting serotonin, dopamine, and noradrenaline27:10 Caffeine: can you compensate sleep deprivation?28:24 Sleep deprivation: causes30:38 Insomnia: Artificial lights31:40 Insomnia: Obesity, diabetes, and hypertension33:25 How to improve sleep: identifying the root cause34:00 Improve sleep: stress management and relaxation35:20 Exercise: how to use it to fall asleep faster and sleep longer35:44 Activating parasympathetic nervous system in the evening37:20 Light: morning light, evening light, and the circadian rhythm40:35 Evening habits: eating and supplements41:00 Sleep supplements: glycine, melatonin, and magnesium43:20 Evening habits: routines, stress reduction, bedroom, electronics44:38 Thoughts: What to think before sleep, meditation
…
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24 episodes
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