How to optimize your sleep habits for longevity

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Күн бұрын

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This clip is from episode #311 ‒ Longevity 101: a foundational guide to Peter's frameworks for longevity
In this clip, they discuss:
The vital role of sleep in longevity
Why sleep is such an important component of not just lifespan but also healthspan
Tactics for better sleep
And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Пікірлер: 36

@DeployedMgmt 2 ай бұрын

Sleep issues are no joke, I've long dealt with insomnia of sorts from working nights then just bad habits. 2023 I got 4-5hrs of sleep daily the entire year. It effected every aspect of my life making it harder to function and physically break down. I felt like I was having a mental breakdown. 2024 I gave up, went to the dr and got some mild sleep aids. They only helped a little but then I took a sleep journey on youtube trying everything that was suggested. I am now sleeping 6-7hrs a night, for me that is life changing and has given the motivation to make more health improvements. Thanks to you and Huberman and a few others.

@LastOne-t3o 2 ай бұрын

@@DeployedMgmt What's a sleep journey

@brimac58 2 ай бұрын

Retired cop here, yeah man, good thing you are getting out of the sleep deprivation nightmare….it’ll kill ya.

@rockonhero3611 2 ай бұрын

If you wanna skip the awareness intro. Tools are at 4:42

@magenem21 2 ай бұрын

It’s so hard going down the wellness journey and knowing my sleep is sub par. I’ve done everything, CBT, supplements, sleep hygiene. My insurance finally approved for me to do a sleep study. Praying it has answers. Working out and only getting 4 hours of broken sleep means I might as well not have worked out at all.

@mikes6403 2 ай бұрын

Every Podcaster should use Peter's mic 🎤 👏👏

@debbiesmith2207 2 ай бұрын

I absolutely agree with all of the above. For decades I was plagued with sleep problems, r a, stomach problems, and more. Eventually I left my job to manage my health. I do all of these sleep hacks and currently enjoy excellent Health at 65 years old

@toniallen1130 2 ай бұрын

I can certainly speak to the significance of sleep for at least recovery and health. I suffered from insomnia for a number of years. I did everything “right “ and nothing helped. 2 years ago I finally looked into and subsequently started HRT (I’m 67). Literally, the first night when I took progesterone orally (I get an estra/test implant) it was like someone pulled the plug and I slept 10 hours! It hasn’t been quite that dramatic since, but I get 9 to 10 hours of sleep each night. It has been a HUGE game changer for my recovery and progression in weight/fitness training. Sleep has proven to be the number one factor affecting my quality of life, fitness and health. Next to that, in tandem,is nutrition and weight training.

@marilyn_arbour 2 ай бұрын

Yes! Starting post menopause HT gave me my sleep back. I was sleep deprived for years. I could barely string a coherent sentence together half the time. My adult children were concerned with my well-being. The symptoms of hormone decline are no joke!

@slowcyclist4324 2 ай бұрын

Watching this in bed when I really should sleep 😂😂. Got an early ride tmr and at this rate I’m not gonna get enough sleep

@NOVAsteamed 2 ай бұрын

My priorities are always: 1- sleep, 2-nutrition, 3-exercise. Without 1, 2 and 3 are not enough, without 1 and 2, I can't do 3.

@garethf5131 2 ай бұрын

A list everyone should adhere to. One caveat though. 3 can help offset the negative effects of a lack of 1

@harputian 2 ай бұрын

Before I married Mary and had children, my sleep schedule was as follows: 4 hours of sleep from midnight to 4 am, then staying awake for 8 hours, followed by sleep from noon to 4 pm. I would run 10 km, swim 3 km, and do push-ups for over an hour, combined with 30 minutes of core exercises during every 8-hour period of wakefulness. At that time, I was living on a tropical island in Thailand.

@debbiesmith2207 2 ай бұрын

I did similar things in my twenties and thirties then I fell apart. Even at 40 years old all of my mountain biking companions were cops 10 to 20 years younger than me. They were the only ones who could keep up. First my problems showed up as stress injuries later diagnosed as rheumatoid arthritis my doctor said I'd be in a wheelchair by age 50. I decided to seek advice elsewhere! Someone I very much identify with is Mark Sisson . He was a highly successful endurance athlete until he wasn't at 27 years old. Currently he takes good care of his body and is in fantastic shape at 70 years old

@LastOne-t3o 2 ай бұрын

I don't sleep well at all. Fall asleep easily, but NEVER remain asleep. Sleeping 4 or more consecutive hours is cause for a celebration. I typically sleep 2 to 3 consecutive hours, then wake. Repeat. That's my cycle in any given 8-hour period. I often remain awake for 1 to 2 hours when I wake. I average about 6 hours of sleep. Ibuprofen PM works well, but I only take it 2 or 3 times per week so that I don't develop a high tolerance. I got to bed every night by 8 and up at 4 Monday through Friday. Jog 3 days, strength training 2 days. Low carb, high protien diet. Athletic build. Middle-aged.

@kevm4597 2 ай бұрын

Have you tried an eye mask? Also, a white noise machine?

@marktapley7571 2 ай бұрын

Same here. Sometimes I fall asleep after a while but always wake up ar 1:30-2AM and often can;t get back to sleep.

@NeilScheff 2 ай бұрын

I would add one more help aid, if it's OK. Focus on your breathing as you do when you're working out. Focus on keeping your inhalations and exhalations even and in a relatively short time the other thoughts that are fighting for your attention will dissipate. I found this technique to work better than the other recommended cognitive-centric sleep aids.

@firstlast-oy7uk 2 ай бұрын

Sleep: Sleep serves restorative and regenerative functions for the body and brain. It helps in memory consolidation, tissue repair, and overall health maintenance. Death: Death signifies the end of an organism's life. It has no restorative or regenerative function for the individual.

@jonahrichardson582 2 ай бұрын

How do I explain this to my 9 month old? She insists on waking up at 2am and making dad feel bad about not rocking her back to sleep. She feels 5 hours is enough for me.

@marilyn_arbour 2 ай бұрын

😊 This, too, shall pass. Being a new parent is hard. Hang in there!

@Cathy-xi8cb 2 ай бұрын

You make sure she is very well fed before bed. If she gets a bottle, wake her @ 11 pm and "top her off". When she wants you to rock her to sleep in your arms, rub her back instead and try not to utter a sound. In the absolute dark. You message that this is not the time for connection, this is time to sleep. Know that you have trained her to expect to be rocked in order to self-soothe back to sleep. You caused this, and you can fix it. She may cry and complain, and you can understand this w/o taking it personally. Message faith in her to learn this important skill.

@scratchandwinner 2 ай бұрын

Do good things...... Not bad things.

@lyndoraburroughs-robinson5663 2 ай бұрын

What about sleep loss due to Menopause 😢

@Cathy-xi8cb 2 ай бұрын

Get thermoregulating bed linens, mattress pad, blanket, bedclothes, kick anyone irritating out of your bed (including pets), and tighten your circadian routines so that your brain wants to sleep as soon as you awaken. This could mean eating meals at the same times every single day, even on weekends and vacations, eliminating bright lights and any screens close to your face a few hours before bed. Focus hard on managing stress and anxiety, because they fuel hormonal fluctuations that you can control, unlike the biological fluctuations.