Why 8 Hours of Sleep Still Isn’t Enough (Science Explains) скачать в хорошем качестве

Why 8 Hours of Sleep Still Isn’t Enough (Science Explains)

Sleep tracking band : https://amzn.to/3N6623l Sleep tracking ring : https://amzn.to/4q5KfY3 Magnesium Glycinate Supplement : https://amzn.to/4snC7DW Sleep Mask : https://amzn.to/3N2q2UE Blue light blocking eye glasses : https://amzn.to/4bjN831 Scientists collectively examine the biological architecture of human sleep and its deep integration with circadian rhythms. Researchers utilize polysomnographic data and biochemical markers like melatonin and cortisolto diagnose disorders and evaluate the accuracy of automated detection models. It also highlights how meal timing, exercise, and light exposure act as critical signals that synchronize our internal clocks with the external environment. Disruptions to these natural cycles are linked to serious metabolic and cardiovascular diseases, including obesity and hypertension. To mitigate these risks, the literature suggests chronotherapeutic interventions and standardized clinical protocols to improve long-term health outcomes. 0:00:00 - Introduction: Why Duration is a Misleading Metric 0:02:16 - The Sleep Cycle Blueprint: NREM vs. REM 0:03:29 - Stage N2 & The Beginning of Restoration 0:04:00 - Stage N3 (Deep Sleep): Physical Repair & Memory 0:05:14 - REM Sleep: Psychological Maintenance & Paralysis 0:07:27 - The Enemy of Sleep: Fragmentation & Arousals 0:09:20 - CAP Rate: Measuring Brain Stability During Sleep 0:10:36 - Periodic Limb Movements (PLMS) & ADHD 0:13:00 - The Master Clock: The Suprachiasmatic Nucleus (SCN) 0:14:40 - Molecular Mechanics: How the Body Clock Works 0:16:45 - Zeitgebers: How Light Syncs Your Internal Clock 0:19:28 - Biological Time vs. Clock Time (DLMO & Cortisol) 0:23:13 - Metabolic Consequences: Ghrelin, Leptin & Cravings 0:26:19 - Cognitive Decline & The Glymphatic System (Brain Cleaning) 0:29:14 - Cardiovascular & Bone Health Risks 0:31:59 - Chrononutrition: Why Meal Timing Matters 0:34:12 - Exercise Timing as a Circadian Lever 0:36:35 - Conclusion: Prioritizing Quality & Alignment Over Quantity