sleep deprivation

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Mark Rosekind is an expert on road safety and a policy leader with more than 30 years of experience enacting strategic, practical, and effective data-based solutions that enhance driver and pedestrian safety and health in complex environments. In this episode, Mark delves into the persistent issue of accidental deaths resulting from roadway accidents, a concern for those focused on longevity given its consistent risk throughout life. From exploring statistics on car crashes to identifying the demographics most at risk and the key locations of incidents, he uncovers various risk factors including distractions like smartphone usage, the influence of alcohol and cannabis, the dangers of sleep deprivation, and speeding. Mark also provides practical advice for both drivers and pedestrians to enhance safety, while delving into the potential and challenges of emerging technologies such as autonomous vehicles. Additionally, Mark provides valuable resources for listeners, particularly parents navigating the road safety landscape with teenage drivers.

We discuss:

• Mark’s background and education, and the profound impact of transportation accidents on human lives [4:15];
• From sleep science to safety leadership: Mark’s journey in transportation innovation [14:15];
• Stats on transportation accidents and fatalities [18:00];
• Historical trends in road fatalities and the key contributors—impairment, distraction, and more [28:00];
• The demographics of drivers involved in crashes, and the life-saving potential of better driver education programs [34:30];
• The most critical areas where drivers need to be hyper-aware to protect themselves [41:00];
• The role of the National Transportation Safety Board (NTSB) in accident investigations, and the importance of data sources like event data recorders (EDRs) in accident reconstruction and investigations [47:00];
• The dangers of phone use while driving [53:45];
• How drunk driving was addressed through advocacy and legal changes [1:01:30];
• The need to address distracted driving and the psychological impact of distracted driving accidents on both victims and perpetrators[1:07:15];
• Navigating the roads and lowering your risk of accidents: weather, human error, and defensive driving [1:15:45];
• The impact of impaired driving: alcohol, cannabis, prescription drugs, and more [1:26:15];
• Mitigating the effects of vehicle speed [1:38:15];
• The promise and challenges of autonomous vehicles for road safety [1:44:15];
• Automatic emergency braking (AEB): the effectiveness and challenges of implementing AEB as a standard feature in new vehicles [1:53:00];
• Sleep deprivation: the impact of poor sleep, drowsiness, and disrupted circadian rhythm on driving [1:58:15];
• Protecting pedestrians: strategies for reducing the risk of fatal accidents with pedestrians on foot or bicycle [2:02:30];
• Empowering safe driving: essential resources and tips for parents and teenage drivers [2:14:00];
• Promoting a culture of proactive safety: parting thoughts from Mark [2:19:15]; and
• More.

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My guest today believes that the single biggest problem with our health these days is not that we carry too much fat but that we don’t carry enough muscle. She believes that if we start to focus and prioritise our largest organ – our muscle – we can burn more fat, improve our body composition, decrease our risk of disease and increase our energy levels.

Dr Gabrielle Lyon has a doctorate in osteopathic medicine and is board-certified in family medicine. She earned her undergraduate degree in Human Nutrition from the University of Illinois and completed a research & clinical fellowship in Nutritional Science and Geriatrics at Washington University. She is the founder of the Institute for Muscle Centric-Medicine™ and the author of a brand new book, Forever Strong: A New, Science-backed Strategy for Aging Well.

Dr Lyon first appeared on my podcast about 18 months ago. In that conversation, she made the compelling case that the quality of our lives is directly related to the health of our muscles.  She explained how having more muscle can improve our metabolism, reverse insulin resistance, reduce our risk of disease, protect our skeleton and improve our mobility and balance. She also explained the critical role of resistance training and the importance of consuming adequate protein.

In this conversation, we pick up where we left off. We cover:

• The crucial importance of muscle mass for all of us
• The relationship between the health of our muscles and the health of our brains
• The role of mindset when it comes to implementing new health-promoting behaviours
• How to make healthy habits stick
• Her exact exercise recommendations for both the time-pressed individual and the time-rich individual
• How to reframe stress to make it work for us
• The impact of sleep loss on our ability to build muscle
• Why Dr Lyon is not such a huge fan of goals!!

This is a truly empowering conversation, built on the idea that ageing well is a choice. It is jam-packed with practical, real-world insights. I hope you enjoy listening.

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We all know a good night’s sleep is essential, but for many people, sleeping well (or falling asleep at all) can be difficult and even stressful– and there’s no shortage of tales about what prevents people from catching their ZZZs. In this episode, Dr. Jen digs into ``how to sleep'' culture– from blue light blockers to sleep hygiene enthusiasts, to the 8 hours a night rule to… witches?! Don’t sleep on this episode–because it might just have you skipping the melatonin supplements and rethinking sleep rituals –before jumping into bed for a well-deserved snooze. This is an episode of Body Stuff with Dr. Jen Gunter, another podcast from the TED Audio Collective. To hear more episodes on the lies we're told (and sold) about our personal health, follow Body Stuff wherever you're listening to this.

Sleep may be the apex predator of healthy habits, so why are so many of us getting terrible sleep? 

Guest Diane Macedo launched a very detailed personal investigation in order to fix her sleeping habits and joins us for the first episode of a month-long “Mental Health Reboot” series we’re doing to mark Mental Health Awareness Month. 

Diane Macedo is the author of the new book The Sleep Fix: Practical, Proven, and Surprising Solutions for Insomnia, Snoring, Shift Work, and More. As an ABC News anchor and correspondent, she appears on Good Morning America, World News Tonight, and Nightline. She’s also the daytime anchor for ABC News Live. 

In this episode we talk about: 

• Key signs that you’re not getting enough sleep
• Do sleeping pills really work
• When and how to find a sleep specialist
• How to deal with performance anxiety around sleep 
• The difference between sleep deprivation and insomnia
• Mindfulness and sleep
• And the biggest sleep myths

Full Shownotes: https://www.tenpercent.com/podcast-episode/diane-macedo-444

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Sam Harris speaks with Matthew Walker about the nature and importance of sleep. They discuss sleep and consciousness, the stages of sleep, sleep regularity, light and temperature, the evolutionary origins of sleep, reducing sleep, the connection between poor sleep and all-cause mortality (as well as Alzheimer’s disease, diabetes, obesity, and heart disease), sleep across species, learning and memory, mental health, dreams as therapy, lucid dreaming, heart-rate variability, REM-sleep behavior disorder and parasomnias, meditation and sleep, sleep hygiene, different types of insomnia, caffeine and alcohol, sleep efficiency, bedtime restriction, cognitive-behavioral therapy, napping, sleep tracking, and other topics.

If the Making Sense podcast logo in your player is BLACK, you can SUBSCRIBE to gain access to all full-length episodes at samharris.org/subscribe.

Learning how to train your mind is the single greatest investment you can make in life. That’s why Sam Harris created the Waking Up app. From rational mindfulness practice to lessons on some of life’s most important topics, join Sam as he demystifies the practice of meditation and explores the theory behind it.

In part 2 of this 3 part series, Matthew Walker, professor of neuroscience at UC Berkeley and expert on sleep, describes the preponderance of evidence linking poor sleep to cardiovascular disease, cancer, and sexual function. He also details the impact of cortisol on our nervous system contributing to sleep disturbances and insomnia as well as the efficacy and risks associated with the most common sleeping pills. Matthew also describes the sleep needs of teenagers and urgently lays the case that we should reconsider school start times. We also get into the effect of electronics at night, the efficacy of napping, the general impact of modern society on our sleep habits, and what changes we can make to course correct. 

We discuss:

• Sleep and cardiovascular disease [6:00];
• Fuel partitioning and dieting while sleep deprived [16:45];
• Sleep and the reproductive function: testosterone, sperm count, FSH, menstrual cycles, and fertility [19:45];
• The biological necessity of sleep, the lack of a “safety net”, sleep debt, and ways to course correct sleep problems [23:45];
• Fighting cancer and improving immune function with sleep [34:30];
• The medical profession: A culture that devalues sleep [47:30];
• The sleep needs of children, the travesty of early school start times, electronics at night, and advice for parents [1:04:45];
• How exposure to light affects sleep, and how modern society has changed our sleep habits  [1:26:15];
• Is napping helpful? [1:36:00];
• The effect of cortisol levels on sleep [1:41:15];
• Are sleeping pills doing more harm than good? [1:52:15]; and
• More.

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When Randy Gardner was 17, he won a world record for going eleven days without sleeping. On this Radio Replay, Randy shares insights from that experience and warns others against copying his stunt. Later in the program, we speak with neuroscientist Matthew Walker about the mind and body benefits of eight full hours of sleep.