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  1. Interesting article which investigates the synergy of exercise and sleep. To interpret with caution, since it's an epidemiological study. According to the association underlined in the study, we may theoretically counteract bad sleep problems with exercise. In cases like mine, where sleep is poor and fragmented, exercise according to this study would constitute at least in part sort of an antidote. undeniably, it also tends to improve sleep by building up adenosine. Sleep and physical activity in relation to all-cause, cardiovascular disease and cancer mortality risk
  2. Saw him on Joe Rogan recently and found it really interesting! One thing I aim to work on better since listening to the show is my sleep. I would normally drink tea throughout the day, right up until I go to sleep at night. I didn't know until listening to him that even if you stop drinking caffeine 6 hours before try to sleep, it will still affect the depth of your sleep. This is true even if people think they slept fine. Since stopping any caffeine consumption after 2 pm, I notice I start to feel tired earlier in the night and I think I have been sleeping better. "Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. Check out his book "Why We Sleep: Unlocking the Power of Sleep and Dreams" https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
  3. Here are the results from the recent CR and Sleep Survey, as a follow-up to the General CR Survey conducted a couple weeks ago, whose results are available here. This time where were 20 respondents, with 70% men and 30% women. The age distribution was skewed much younger than the first survey. Here is the data (click to enlarge): There was also a greater proportion of people with higher BMIs this time: and with fewer years of CR under their belt, although we had a good contingent of veterans as well: Overall, CRers reported sleeping about 6.8 hours per night on average. Here is the distribution: Overall, CRers reported sleeping about 0.8 hours less per night on average since starting CR. Here is the distribution: CRers reported that by far the most common sleep problem was "early waking". Here is the distribution of sleep difficulties: Here are some interesting interactions between CR practices and sleep characteristics that showed up in the data. As usual, the numbers are small and so these should be taken as trends and with a grain of salt: While the number of reported nightly hours of sleep did not differ based on duration of CR, CR veterans (> 10 years) reported a greater reduction in sleep time than people who've been practicing less than 10 years (-0.91 vs. -0.21 hours, respectively). People who waited 2-4 hours between their last meal/snack and their bedtime reported less of a decrease in their time spent sleeping than either people who waited less than 2 hours, or greater than 4 hours before going to bed (-0.25 vs. -0.9 hours, respectively). So if you want to lose less sleep as a result of CR, it appears best to wait a moderate time between eating and going to sleep. The biggest impact on sleep seemed to be the result of BMI. People with a BMI less than 20 reported sleeping 40min less than those with a BMI > 20 (6.47 vs. 7.14 hours respectively). The skinnier folks also report that this was "too little" sleep more often than the heavier people (63% vs. 9%). In summary, it appears that CR tends to decrease the amount of time people sleep, with people practicing CR for more years, and more severe CR (as measured by BMI) tend to experience a greater decrease, and "early waking" seems to be the most common cause of this sleep reduction. Thanks to everyone who participated! --Dean
  4. I keep meaning to a proper post on this, but have finally been stimulated to do something rather than continue to postpone a really thorough one. The Dreem headband is an amazing device, both for the quality of its sleep tracking and for its function of enhancing slow-wave sleep; there's a ton of science on this kind of closed-loop auditory entrainment tech using systems built for experimental use by scientists that are not available as consumer devices, and some reports on the Dreem specifically: https://www.frontiersin.org/articles/10.3389/fnhum.2018.00088/full (This one actually on the Dreem). https://dreem.com/assets/files/White_Paper_DREEM.pdf (This also on the Dreem, with additional unpublished data from their studies of users in the field). http://dx.doi.org/10.3389/fnsys.2014.00208 http://dx.doi.org/10.1080/17461391.2013.819384 http://dx.doi.org/10.1093/sleep/zsx003 https://www.nature.com/articles/s41467-017-02170-3 http://www.jneurosci.org/content/35/17/6630 http://www.cell.com/neuron/fulltext/S0896-6273(13)00230-4 https://www.frontiersin.org/articles/10.3389/fnsys.2014.00208/full PMIDs 25389394 28337134 (Some of the above links and PMIDs are probably redundant to eahc other; my apologies). Slow-wave sleeep appears to be particularly important for clearing out beta-amyloid at night, although the route and mechanism continues to be debated.
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