The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
it was much more that you were in this sort of parasympathetic State this sort of non-motivational state and the the hinge was so loose however that even just the tiniest flick of a challenge whoosh you went straight over to the sympathetic there was no sweet spot of a tightening where you were nicely balancing between those two states
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I think if there is one central common pathway through which we can understand almost all aspects of the Dilla Tereus impact of insufficient sleep it is through the autonomic nervous system and specifically an excessive leaning on the fight-or-flight branch of the nervous system
now if you do that chronically which is what most people do with insufficient sleep you know day after day week after week year after year decade after decade it's not surprising that you know just revving the daylights out of that engine at some point gaskets are going to start blowing it's not designed to operate in that high revving state
after either one night of total sleep deprivation or one night of short sleep you know we can almost start to see it after about reducing sleep by three hours take someone down down to five hours for just one night you immediately see this spike in the fight-or-flight nervous system blood pressure goes up you start to see cortisol increase heart rate starts to increase as well
I think if there is one central common pathway through which we can understand almost all aspects of the deleterious impact of insufficient sleep it is through the autonomic nervous system and specifically an excessive leaning on the fight-or-flight branch of the nervous system which is to say that your sympathy vagal balance is way off and you are far more in that fight-or-flight sort of aversive state
after either one night of total sleep deprivation or one night of short sleep you know we can almost start to see it after about reducing sleep by three hours take someone down down to five hours for just one night you immediately see this spike in the fight-or-flight nervous system blood pressure goes up you start to see cortisol increase heart rate starts to increase as well
i think if there is one central common pathway through which we can understand almost all aspects of the deleterious impact of insufficient sleep it is through the autonomic nervous system and specifically an excessive leaning on the fight or flight branch of the nervous system which is to say that your sympatho vagal balance is way off and you are far more in that fight or flight sort of aversive state
I think that principally, through the root of the autonomic nervous system, that is the lens through which almost all sleep and sleep deprivation effects can be viewed. And I'm just starting to write up a theory paper about this, which is an encompassing theory about sleep deprivation within the human brain and the body. And I think there is a common, central dictating governing pathway, which is the autonomic nervous system through which there is a manipulation of many of the hormone systems, which then give rise to the whole host of deficits that we see by way of a lack of sleep, which then ultimately, through chronic exposure of sleep loss, give rise to all of the diseases that we know are associated with a lack of sleep.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.