What are we sleeping less and less? What are the benefits of getting a good nights sleep and the risks if we consistently don’t? How is sleep linked to memory, cognitive performance, blood sugar regulation & stress hormones? How is young people’s development affected by sleep?

In this episode we have the surprising data on the science of sleep to get up to date on; so, why there’s a sleep deprivation epidemic; how sleep works and what it’s required for; dreams; and importance of sleep for learning and for immunity. We’re also going to discuss the wide range of serious health issues that arise with even a small sleep deficit, and the vast benefits of getting sleep right; and the lifestyle tips we need to consistently get the sleep we need. And of course, sleep and mental health, and the importance of sleep for development in young people.

Gratefully our guest today is a psychologist and neuroscientist that specialises in sleep, mental health and dream research, particularly in young people. She’s the Scientific Director of Psychology at the University of St. Thomas, Minnesota, Roxanne Prichard! She’s the author of over 40 highly citied scientific papers, and her TEDx talk “Addressing our Childrens Sleep Debt” was featured in the lecture series: Transforming Education. She’s quoted regularly in the press, inlcuding the New York Times, Wall Street Journal, Teen Vogue, and USA Today.

What we discussed:

00:00 Intro.

05:00 The Sleep deprivation epidemic.

07:15 Shaking off prejudice about resting being laziness.

08:31 Glymphatic system for toxin removal.

10:00 Synaptic plasticity: Learning & unlearning.

11:10 Learning & memory require sleep.

14:00 The hippocampus processes memory during sleep.

15:00 Late night cramming for exams blocks learning.

15:50 Lack of sleep appears to the body as a threat out in the world.

17:40 Blood sugar regulation is affected by sleep.

18:00 “Sleep! Like diet and exercise only easier!”

19:10 Immunity and sleep deprivation.

21:00 Cancer & regularity of circadian rhythms.

22:00 Evolution, daylight, circadian rhythms & learning.

23:45 Sleep delay of morning stress hormones in teens.

26:15 Light Vs Deep ‘Slow Wave’ Vs REM sleep.

30:00 REM Sleep explained.

33:00 Dreams: The top theories.

36:30 The electrical nature of sleep & brain waves.

40:00 Alpha Waves and biofeedback for insomnia.

42:00 Insomnia & the health risks of sleep deprivation.

46:00 Sleep is within our control.

47:15 The inflammation link with sleep.

49:30 The mental health risks of sleep deprivation.

50:00 Catastrophising and attention deficit.

50:45 College students mental health & sleep as a crucial marker.

57:30 Persausive technology, screens & sleep.

01:02:30 How much sleep do we need?

01:04:25 Avoid external stimulants & go to low light.

01:06:00 Avoid internal stimulants like caffeine and alcohol. 01:07:40 Sleep and wake at regular times every day.

01:08:40 Core temperature dropping signals sleep.

01:10:00 Roxanne’s campaign points.

01:12:00 The shame around rest.

References:

Ya Chai at al, ‘Two nights of recovery sleep restores hippocampal connectivity but not episodic memory after total sleep deprivation’ paper.https://www.nature.com/articles/s41598-020-65086-xN.I.H. article, 'Sleep on it - How snoozing strengthens memories' (40% drop in learning after sleep deprivation)https://newsinhealth.nih.gov/2013/04/sleep-itU. Chicago Medicine article, 'New study helps explain the link between sleep loss and diabetes'.

Trisha Hershey, ‘the Nap’ Bishop. - “Rest is Resistance” book.