Name: The Ultimate Guide to 10x Better Sleep (tonight)
Channel: Escaping Ordinary (B.C Marx)
Description: The Ultimate Guide to 10x Better Sleep (tonight)

The Ultimate Guide to 10x Better Sleep (tonight)

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You will spend nearly third of your life sleeping
Part 1 - What is Sleep?
Every night when you close your eyes
Brain activity
Brain waves showing new pattern
Information processing
REM Sleep
This is the end of the cycle
That is the magical journey of the sleep cycle
It even impacts deaths
Calibrate your body clock
Signaling to your body to prepare for sleep
Some people feel most energized at night
Adenosine
As you sleep adenosine decreases
Basal forebrain
Hypothalamus
The benefits of sleep
Memory vs sleep
Motor task proficiency
Creativity vs sleep
Sleep deprivation
more traffic incidents
Agression and bullying and sleep
Distrupting capacity to learn
Sleep deprivation vs The Body
Cardiovascular Health
Metabolism
20% reduction in hormones
Genes and DNA
Your brain on sleep
Every aspect about physiology
Awake vs REM
Dreams, emotions and Therapy
Dreams and Facial expressions
Matthew Walker suggests
Sleep disorders
Insomnia
Narcolepsy
Fatal Familial Insomnia
What would happen if you were kept awake
Let's go through step by step
Let's jump into it
#1 Diet and substances
Factories
Laying down after food
half life of coffee
Get you ready for sleep
Alcohol
Heavy drinkers
REM reduction
Understand if you are drinking alcohol
Regular vs Irregular Sleep Pattern
You have a well regulated hormonal cycle
Light Levels
Blue light
Light spectrum
Sharp peek of blue light after sunset
Blue light glasses
Enviroment goal
lot's of light pollution
Having a comfortable pillow and blanket
Enviroment temperature
Final category
Sleep pressure
Apple watch
Melatonin
0:58 The Better you sleep the longer you live
1:15 Part ONE - What is Sleep?
1:20 A Journey Through the Sleep Cycle
1:50 Stage 1 Sleep
2:28 Stage 2 Sleep
3:03 Stage 3 & 4 Sleep
3:45 REM Sleep
3:58 The Full Cycle
4:53 The Most Important thing to know about your sleep
5:53 The Circadian Rhythm
6:27 How Melatonin works
6:45 Morning Larks VS Night Owls
8:00 Your WAKE drive VS Your SLEEP drive
9:30 Architecture of the Brain for Sleep (7 Parts)
9:51 Part TWO - Why Should You Sleep?
10:37 Memory VS Sleep
11:36 Creativity VS Sleep
13:28 Intermission
13:35 Sleep Deprivation VS The Body
14:12 Body Part 1
14:40 Body Part 2
15:00 Body Part 3
15:23 Body Part 4
15:58 Body Part 5
16:36 Your Brain on Dreams
17:05 Dreams as Therapy
17:56 Dreams and Facial Expressions
18:20 Sleep Disorder 1
19:07 Sleep Disorder 3
19:48 What Would Happen if you were continually kept awake?
20:32 The Ultimate Guide to Better Sleep (Supercharge your sleep)
26:07 (Category 1) Optimization
(Category 2) Optimization

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19:48 What Would Happen if you were continually kept awake?

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