In this episode we conclude our conversation with UCLA professor and Neuroscientist Dr Gina Poe. You can find part 1 here. This episode focuses on memory, education, PTSD, and more.

You can learn more about Dr Gina Poe by visiting her UCLA faculy page and her research here.

Show notes and links:

Sleep in memory consolidation, a review.

Support later school start times here. And learn more about why the Sleep.ist supports later start times.

Does depriving sleep after traumatic event help prevent the bad memories from embedding long term? There is little human research, but the hypothesis is that the early onset of REM sleep may be responsible for the consolidation of post traumatic memories.

Sometimes memory consolidation after a stressful event can trigger post traumatic growth.

A fascinating article from Harvard looking at all aspects of sleep and learning.

Sleep deprivation makes you a pretty bad gambler.

Dr Poe’s Suggestions for better sleep:

-Daytime exercise

-Shower at night

-Avoid strong blue light in evening.

-Worry less.

Napping can help improve learning.

Article discussing how to enhance Slow Wave (Deep) Sleep.

If you enjoyed this episode, please follow us on iTunes or your player of choice, and a review would go a long way in helping us keep going.

See you next week!

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Dr Gina Poe is a neuroscientist at UCLA specializing in sleep and the role of sleep in memory consolidation. In this first of a two part conversation, Dr Poe takes us through the phases of sleep and role each one plays in our well being.

You can learn more about Dr Poe on her UCLA facult page and read about her research here.

Sleep notes:

The relationship between sleep and thermoregulation.

More on sleep stages in research based off of EEG readings.

Muscle paralysis (atonia) during REM sleep is believed to be caused by the GABA receptors and glycine. And an alternative perspective.

More on REM behavior disorder.

List of criminal cases that involved sleep walking as a defense.

Hypnic jerk – the sensation of falling while falling asleep.

EEG graph of a sleep spindle.

Study – sleep spindles correlated with IQ.

Study examining the relationship between endocannabinoid signaling and sleep regulation.

Brazil Study – The effects of Cannabidiol on the sleep cycle.

Animal study linking Deep Sleep (Slow Wave Sleep) to cerebral protein synthesis.

A literature review of the cognitive neuroscience of sleep by Dr Poe.

An animal study on the role of protein synthesis in learning.

Finnish study on sauna use and reduced all-cause mortality. And the benefit of sauna in staving off Alzheimer’s and dementia.

If you enjoyed this interview with Dr Poe, please subscribe to our podcast or leave a review.

See you next week for part 2!

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Products Discussed:

8 Hour Sleep Paradox

VonHaus HEPA Vacuum

Pillow Protectors

Duvet Protectors

Mattress Cover

Black Masking Tape to Cover LED’s

Sleep Mask

GermGuardian HEPA air filter

Sleep Headphones

Standard Earplugs & Over Ear Earplugs

ZMA Supplement

Research and other information:

Harvard Article – Analysis of light on melatonin levels and circadian rhythm.

Do we detect light with our skin? This is the original study that indicates we do, called ‘extraocular circadian phototransduction in humans.’ But in searching for the link, I found this newer study from Harvard that seems to refute the first, called ‘Absence of circadian phase resetting in response to bright light behind the knee.’

The health benefits of light, ‘A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment in Patient Satisfaction, Reduction of Fine Lines, Wrinkles, Skin Roughness, and Intradermal Collagen Density Increase.’

This page goes over the potential risks and hazards of Bluetooth Radiation – a technology with little health research attached.

Performance suffers with inconsistent sleep/wake time as shown in this 2017 study.

Berkeley – the value of gratitude in health.

Table, most common Vitamin and Mineral deficiencies in the US.

Study, does Vitamin B6 Give you whacky dreams?

Gerolsteiner Mineral Water – 100 mg/Liter, versus ZMA at 450 mg/serving.

Plants for better air quality? More information on the NASA Clean Air Study.

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We took a guest break to chat about what we’re testing to improve our own sleep. Here are the products, studies and links discussed in the episode:

The Wink Hybrid Mattress.

Episode 1 with Jeremy Andra.

Josh: Study showing that cell phone use before bed doesn’t affect children’s sleep quality.

Product: Gunnar Optics Blue Blockers – better looking, blocking less blue.

Product: Biorhythm Safe Blue Blockers.

Harvard University: Blue Light Probably Bad for Sleep.

Alaska Sleep Center: the dangers and difficulties posed by the Midnight Sun.

More on the role of light regulating sleep via the optic nerve and suprachiasmatic nucleus.

Organic Tart Cherry Cherry Juice does it help with sleep? And How? This study (funded by Cherry Industry) gives a few theories on what makes Tart Cherry Juice effective for sleep.

Vladdit Blog Post: Who Am I Kidding?

Vonhaus HEPA vacuum.

Dyson v6 vacuum.

More about the Molekule technology.

Dyson Air Filter.

The New Purple Mattress.

And if you liked this podcast, please share with a friend and feel free to visit Vlad’s personal blog, vladdit.com

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“Sleep…is something that you have to do with intention.” – Dr. Ziltzer

One of the top causes of sleep breathing disorders is obesity. In this episode we are joined by weight loss physician Dr Robert Ziltzer.

Dr. Ziltzer is co-founder of the Scottsdale Weight Loss Center – a network of clinics throughout the Pheonix Metropolitan area specializing in sustainable weight loss. To learn more visit Scottsdaleweightloss.com.

More on Obstructive vs Central Sleep Apnea.

Does sleeping less make you gain weight? This literature review walks through the current research. (Hint: most likely, yes.)

The World Health Organization considers shift work a Class 2a carcinogen.

An in depth look at cancers related to from the National Institute of Health.

Online BMI Calculator tool.

Study, childhood trauma could lead to lifelong obesity.

Did you know that Ghrelin was only discovered in 1999? A meta-analysis on Ghrelin and Obesity here.

Find a local Board Certified Obesity Medicine Clinician here.

“Where many people use an alarm to wake up, maybe you should use an alarm to tell you when to go to bed.”

For the best sleep advice in the show, jump to 27:30 into the episode.

Learn more about your personal circadian rhythm with the mycircadianclock app.

If you liked this podcast, please share with a friend and visit vladdit.com for Vlad’s personal blog.

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Learn more about Stacy’s original boot camp here.

Stacy’s Protein Powder and weight loss system – The System by Stacy.

Dr. Joe Dispenza interviewed by Lewis Howes.

Bruce Lipton – Cell Biologist. Source, epigenetic study on human cells in varied environments.

Amit Goswami.

For those looking to learn more about plant journeys and psychedelics, look no further than Michael Pollan’s How to Change your Mind.

If your want to learn more about the impact of sleep deprivation on health, check out this page from the National Institute of Health.

Why we Sleep by Matthew Walker. And his interview on Joe Rogan.

For exercises to learn how to breathe with your diaphragm check out this Cleveland Clinic page. And yes, Diaphragmic breathing does help you poop better.

A great introductory article on Intermittent Fasting (IF) from the Harvard Medical School.

And my experience the first time I fasted for 7 days.

Animal study linking liver metabolism to circadian rhythm. And relevant analysis of the study.

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Many sleep breathing disorders start with insufficient space in the airway – whether due to excess fat in obese patients or improper jaw development – it’s a severe problem with few good solutions. The current options are CPAP device, surgical intervention, or an oral device for life.

Vivos is a permanent treatment protocol that expands the airway, and requires no surgery, drugs or invasive procedures.

This interview is with Dr Dave Singh, developer of the treatment, and Vivos CEO Kirk Huntsman.

Vivos website: https://www.vivoslife.com/

Dr Dave Singh Vivos profile: https://www.vivoslife.com/dr-singh/

Kirk Huntsman Vivos profile: https://www.vivoslife.com/r-kirk-huntsman/

Show Notes:

Signs of Obstructive Sleep Breathing disorder: snoring, daily sleepiness and fatigue, attention deficit symptoms, and in children bed wetting at night.

High blood pressure can be the result of a sleep disorder.

Chiropractors are becoming an allied practitioner in treating sleep disorders.

Dentists are uniquely suited to screen for sleep disorders because of the frequency of their visits with patients, and the symptoms that show themselves in the mouth.

Female soccer players have the second highest concussion rate of any professional sport.

Vivos is a new treatment and an alternative to traditional treatments for sleep apnea. It is nonsurgical and non-pharmaceutical, and provides permanent results.

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We were so fortunate to sit down with sleep pioneer, entrepreneur and all-around nice guy, Jeremy Andra.

Show notes:

If you suspect that you have a sleep disorder, a sleep study could be the difference between life and death. To find a sleep doctor, visit this page.

Source – 90% of people with a sleep breathing disorder go undiagnosed.

Check out the Go2Sleep device here.

Source – Didgeridoo helps with Sleep Apnea.

Dr Dave Singh and his company Vivos.

Source – insufficient breastfeeding leads to sleep breathing disorders later in life.

Source – Mouth Pieces affect athletic performance by properly aligning jaw.

AndraGauge.com – learn more about Jeremy Andra’s sleep diagnostic.

ResMed – Sonar Nightstand Sleep Tracker.

Pulse Oximeter – to measure blood oxygen levels at home. Recording Oximeter that connects to iPhone.

Study – ADD, ADHD & Sleep Disorder Breathing.

Sleep.ist’s causes we support

Blue blocking glasses.

Blue light morning hat.

Blue blocking lightbulbs.

Source – 40 hour work week for optimal production.

Boil and bite mouth guard.

ZQuiet Mouthpiece.

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Thanks for joining the sleep journey! Sleep.ist will be your personal sleep discovery tool, and Josh & Vlad take a minute to introduce themselves.

–Here’s the mouth tape of choice.

–What to expect from a sleep study.

–Basic bedroom HEPA filter.

–Pillow cover and mattress cover.

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