Quality sleep is the foundation of longevity and overall wellness, serving as "the tide that rises all boats" for physical health, emotional wellbeing, and cognitive function. Devin Burke, founder of Sleep Science Academy, shares his expertise on optimizing sleep for health and longevity, breaking down the science of sleep cycles and addressing misconceptions about sleep requirements.

• Sleep directly impacts telomere length, which affects our lifespan and healthspan

• During sleep our brain's glymphatic system cleans out beta-amyloid plaques associated with Alzheimer's

• Most people with chronic insomnia get stuck in trying to control sleep, creating anxiety that prevents natural sleep

• The concept of "bed dread" describes how many people develop a toxic relationship with sleep and their bedroom

• Morning light exposure (natural or artificial 10,000 lux light) is crucial for regulating circadian rhythms

• Short 20-minute naps or full 90-minute naps are optimal; anything in between can leave you groggy

• Sleep efficiency (percentage of time in bed actually spent sleeping) is more important than total hours in bed

• Creating mental space during the day to process thoughts prevents racing mind at bedtime

Sleep Science Academy has a 97% success rate helping people with chronic insomnia through their holistic approach that addresses both physiological and psychological aspects of sleep. Check out Devin's new podcast "Your Sleep Coach" for more sleep optimization strategies.

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