Sleep Need & Sleep Age: Find Out Yours – Dan Gartenberg

A really low hanging fruit way to improve your sleep quality is to block out noise pollution

Sleep is related to basically every chronic health illness

Pets and a bedroom partner are oftentimes major contributors to poor sleep quality

There's ways of actually enhancing your deep sleep in real time while you're sleeping through sound or temperature stimulation

When sleeping in a new environment for the first time (like a hotel room), your sleep quality will be worse

Exposing yourself to red light at night helps facilitate sleep

A twenty-year-old usually spends about 20 percent of the night in deep sleep and by the time they're 80, it drops to to 7.5%

The Sonic Sleep Coach app helps people wake up gradually, which is more optimal compared to a loud alarm

Only 21% of people in the U.S. get the recommended 7-8 hours of sleep each night

Based on your circadian rhythm, there's probably a better time in the day to do different activities

You actually want a spike in cortisol when you wake up in the morning

What happens during both deep and REM sleep

You want red light at night and blue light in the morning. You also want to get at least 30 minutes of sunlight before 12 noon.

About 1-3% of the population are "short sleepers" who need less than six hours of sleep per night

It's good to get an acid spike in the morning with lemon or lime juice