In this episode of Your Head In Mind, Kyle and sleep scientist Dr. Steven Lockley explore the essential role of sleep in cognitive function, emotional resilience, and overall health. Dr. Lockley breaks down sleep stages, circadian rhythms, and the effects of light and melatonin on sleep quality. They address common sleep myths, the link between sleep and mental health, and practical strategies to improve sleep. Dr. Lockley underscores the importance of prioritizing sleep for peak performance and well-being.

🧠 Key Takeaways:

• Sleep is crucial for cognitive and emotional health.
• It removes waste from the brain.
• Most adults need at least seven hours nightly.
• Circadian rhythms help regulate sleep cycles.
• Melatonin signals the brain for sleep.
• Caffeine boosts performance but disrupts sleep if consumed late.
• Sleep deprivation raises health risks.
• REM and non-REM stages aid recovery and memory.
• Sleep and mental health are closely linked.
• Regular schedules and reduced light enhance sleep quality.

Resources:

• 🕑 Jet Lag and Shift-Worker App
• 📘 Dr. Lockley's Book: A Very Short Introduction to Sleep
• 📖 Why We Sleep by Matthew Walker
• 🌐 Sleepio (Free via NHS)

Improve Your Sleep:

• 😴 Sleep Mask
• 👂 Ear Plugs
• 🧴 Relaxing Spray
• 🕶 Blue Light Blocking Glasses