Early medicine-笔记 了解睡眠，掌控睡眠

Longevity tactic: sleep

1. what is sleep

2. circadian rhythm and sleep chronotypes: 生物钟控制体温，胃口，性激素，清醒度/睡意，通过褪黑色素调节。Chronotype是（9个基因）决定你是夜猫子还是百灵鸟。Walker: 10:45-6:30am, 2nd mouse gets the cheese. MEQ 问卷。 Sleep pressure (adenosine helps build sleep pressure) and sleep debt. Sleep clears adenosine. When adenosine builds up, circadian rhythms drops down. Don't have too much time in sleep, needs to feel "heavy", keep your brain sharp, not "lazy", improve your sleep efficiency. 

sleep restriction therapy

you control your sleep, not your sleep controls you.

sleep debt: diff between sleep amount and sleep needs. Did I have enough sleep: 醒来时候觉得睡够了吗？我现在已经不用闹铃，都是自己醒来。早上觉得困吗，用喝咖啡吗？我早上前面1-2个小时总是不在最佳状态。

sleep efficiency should be >85%

Like everything else, sleep, work, play, work-out, learn should all be: deep, hard, efficient

3. What is good sleep? QQRT

quantity: at least 7 hours, older adults still need the same amount of sleep. Ability to sleep enough is a strength.

quality: fragmented is bad, continuity is good, deep sleep

regularity: bedtime and awaking time

timing: fit into your chronotype

4. Temperature and light: sleep room temp: 65-67F, cool down core temp, hand, feet, face need to be warm, don't let the heat trapped in the body. Cold temp during night, warming up 30min before awaking time. I am not the best version of me in the first 5-10min of the day. The hot drink turns things on. Caffeine takes more than 10min to kick in. Negative to positive to negative experiments: bidirectional tests. Warm bath effect, vasodilation, Thermal radiation and drop core temp. Minimal dose: 20min, morning and early PM. Thirty minutes before bed, dim the lights by 50% to signal melatonin release. 

Need bright, full spectrum of lights during the day and full darkness at night. 

5. Devices and TV

6. Caffeine and alcohol

7. Sleep Behaviors: Social jet leg. Don't torture your body, your biology. Napping? Peter's hunting experience. Shooting window: early AM and early evening. He does 90min nap. "Let's be critical about it." Opportunistic sleep when you are under pressure. Finger food buffet. 

Wind down sleep routine: landing a plane. Bedtime alarm. Get some routines done ahead, not too much, right at bed time. 

8. Supplements: They are low in the behavior tool ranking. Melatonin, travel and older age. Magnesium doesn't normally cross the blood/brain barrier, except Magnesium L-Threonate (Magtein). If your Mag is low and have poor sleep, taking Mag may help sleep. If not Mag deficient, the benefit is unknown. 

9. Medications

10. Wearables

11. troubleshooting: Insomnia (睡不着，老醒，睡得不好）。 急性期，遇到事情。3/week, for 3 months. CTI therapy, 6-8 sessions. 如果哪天没睡好怎么办: do nothing, 不要做任何不一样的：不要晚起，不要nap, 不要早睡，该做什么做什么，不要多喝咖啡。

Busy is being important? a social status?-wrong

What do I want to do differently？