Every one of us needs sleep. But what separates high achievers like Jeff Bezos, Ariana Huffington, LeBron James and Mariah Carey apart is that they have learned how to use sleep to bring their A game. Not only do they get enough hours at night, but they have learned the science of sleep to manipulate their bodies into peak performance. In this episode we are going to dive into this science - plus detail how a teenage brain is different and what that means for a successful day. So you too can understand how your sleep brain works to get the most out of 24hours. Like JLo says- “Sleep is my weapon”. So lets learn how to wield it!

Expert

Dr. Maida Chen MD, Seattle Childrens Hospital and Professor University of Washington, Seattle

Content

0:00-2:40 Intro to sleep and sleep deprivation

3:40-9:50 What regulates our sleep. Details of Circadian Rhythm, Sleep pressure, and melatonin

09:50-14:00 First Hack: Learn Science of Circadian Alertness and how the teen brain is different than adults

14:03-21:48 Screens and device influence on sleep and the 3 Hooks of Devices

21:48-23:30 Peak Alertness and peak peformance

23:30-29:20 Second Hack: Power of the Nap, Science of stages of sleep including REM

29:24-34:00 Third Hack: Caffeine! Doses and best timing of this drug

34:03-end: Fourth Hack: Effective Sleep Hygiene to get you a good night's sleep.

Studies

National Sleep Foundation, 2006

Owens et al. Pediatrics 2008

Meldrum et al. Preventative Medicine 2014

Australian Traffic Foundation

Dunster et al. Sci Adv 2018

Milewski et al. J Paed Ortho 2014

Posner et al. Sleep 2010

Carskadon et al. Sleep 2011

Chee et al. J Sleep Res 2017

Chee et al. Sleep 2016