20:32 The Ultimate Guide to Better Sleep (Supercharge your sleep)

Moment at 19:48 in The Ultimate Guide to 10x Better Sleep (tonight) by Escaping Ordinary (B.C Marx) .

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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