The Science of Sleeping Better Part 2 | Matthew Walker - MasterClass Moments

Chapters for Part 2
00:00 Intro
00:20 Part 1 Summary
00:49 Sleep Debt
01:50 Naps
02:30 Effective Naps
02:49 Combat Jet Lag
03:32 Firing up the Brain/Sleeping on a Problem
4:44 Sleep across the lifespan/Age vs sleep
5:24 Sleep therapy/Sleep vs Emotions
6:20 The Absurd Act of Dreaming
6:40 Sleep vs Immune System and Hormones
7:14 Diet vs Sleep - How sleep affects your food choices & more!
8:56 Sleep Impact on the gut microbiome
9:37 Sleep to thrive - physical activity
10:10 Top Tips to Improve sleep tonight
12:07 Summary of sleep hygiene

How to Sleep Better - Summary of the MasterClass (The Science of Better Sleep by Matthew Walker).
If you want to learn how to sleep longer, how to sleep deeper and what to do to increase your sleep quality, you should watch these two videos.
If you haven't already, I encourage you to watch part one of this video for foundational knowledge on topics such as adenosine, melatonin, circadian rhythm, and the benefits of each sleep stage. Today, we'll continue to explore sleep and share practical tips for better rest and better sleep tonight.

In Part 1 (this video), we discuss the following:
1. Sleep Debt
2. How to Nap Better
3. How to reduce jet lag
4. How sleep changes with age
5. How sleep affects emotions
6. How to Sleep for weight loss
7. Sleep and immune system
8. Diet and Sleep
9. Sleep and athletics
10. Tips on how to sleep better tonight

Here are 10 tips to improve your sleep:
1, Keep it regular: Maintain consistent bedtimes and wake times, even on weekends.
2. Develop a wind-down routine: Try a shower or bath, light stretching, prayer, meditation, or reading.
3. Maintain a cool bedroom temperature (around 67°F or 18°C).
4. Take a warm bath or shower to help dissipate body heat.
5. Trigger melatonin by dimming lights an hour before bed.
6. Limit screen time and blue light exposure from screens before bedtime.
I recommend turning on the blue light filter on your devices at night time. The blue light is what seems to have a more damaging effect.
7. Avoid alcohol, nicotine, and caffeine before bed.
8. Be cautious with sleeping pills (sedative-hypnotics); consult your doctor if you have concerns.
Matthew says that some studies have linked them to forgetfulness, learning issues, and cancer. So speak to your doctor about how you can modify your use of sleeping pills.
8. Reserve your bed for sleep and intimacy only, avoiding work, eating, and watching TV in bed.
9. Don’t get your mind to associate being in bed with those major activities. You want to train your mind to associate the bed with sound sleep.
10. If you have a sleep disorder, seek professional help before implementing these tips.

In conclusion, sleep is essential for our well-being, functioning as a daily tune-up and maintenance for our bodies. Prioritizing sleep is crucial for optimal health and performance in all aspects of life.