WHY SLEEP IS THE KEY TO LIVING LONGER

On November 4, Peter Diamandis published an article in Time magazine entitled, Why Sleep Is the Key to Living Longer.  Then last night I had a revelation which could well be the key to solving my sleep problem.  Every night is an adventure, and I just might now have a clue to how to solve overcome sleeplessness.  I will test out some solutions and report how they went later,  For today, I'll focus on Diamandis.

• 
  Is a 63-year old marketer, entrepreneur, engineer and physician.
• Is best known as the founder and chairman of the XPRIZE Foundation and leader of so many organizations linked to space and wellness.  Founded 25 companies.
• From the Bronx, he went to MIT, then on to Harvard Medical School.  But midway through, went back to get a master's degree in aeronautics and astronautics at MIT.  Returned to Harvard for his M.D.
• 
  In 2008 co-founded Singularity University with Ray Kurzweil, who I will feature sometime soon.
• 
  Now called the Ansari XPRIZE (Ansari family is sponsor), there was a $10 million competition involving 26 teams from seven countries, won by Mojave Aerospace Ventures spearheaded by Burt Rutan (who designed the Voyager, which in 1986 became the first plane to fly around the world without stopping or refueling.

• 
  Won the Lindbergh Award in 2006, the Neil Armstrong Award also in 2006 and the Arthur C. Clark Award in 2007.
• Began to focus on wellness from a decade ago, cofounding Human Longevity Inc. with Craig Venter and Robert Harriri, then in 2018 Cellurity, a biotech company, and in 2020 OVACX with Mei Mei Hu and Lou Reese.
• More recently launched XPRIZE Healthspan, where more than 440 teams are competing for $101 million to solve the aging problem.

• Intends to slow, stop and reverse aging, and has written 
  
  Longevity:  Your Practical Playbook on Sleep, Diet, Exercise, Mindset, Medications and Not Dying from Something Stupid.  He is his own human guinea pig, taking 75 pills/day.

About Why Sleep is the Key to Living Longer:

• One of the most important (and least appreciated) keys to extending your healthspan is a great night’s sleep. It rejuvenates the body, boosts cognitive function, and powers your immune system. It’s the foundation for your health and longevity.
• The difference between getting a good night's sleep and a bad one is a decrease from 100% to 60% your brain's ability to retain new facts.
• A sleepless night with only 4 hours of sleep results in a 70% reduction in the activity of your natural killer cells to combat infections and cancer.
• Going 24 hours without sleep is like have a blood alcohol concentration of 0.10%, above the legal limit for driving.
• Getting fewer than 6 or 7 yours of sleep each night DOUBLES your risk of cancer and increases the likelihood that you'll develop Alzheimer's disease.
• Insufficient sleep contributes to anxiety and depression,  This what I will address sometime this week as part of my relevation.
• Less sleep raises your normal blood sugar level to prediabetic!
• What to do?

1. Aim for 7-9 hours: Anything less than 7 hours of sleep can lead to significant metabolic, cognitive, and cardiovascular impairments.

2. Improve sleep efficiency: Walker emphasizes that efficiency is crucial. You can get a sense of yours through sleep trackers like Oura or WHOOP. Anything less than 85% (time spent in bed sleeping versus awake) needs attention.

3. Maintain regular sleep patterns: Regularity is more important than quantity when it comes to long-term health benefits. Walker recommends going to bed and waking up at the same time every day, with only a +/- 25-minute variance.

4. Align your sleep with your chronotype: Everyone has a chronotype—whether they’re a morning person or a night owl. Your goal should be to gradually adjust to a healthy sleep schedule that respects your natural tendencies. For example, if you're a night owl, start with a bedtime close to when you feel naturally drowsy, like 11:30 PM, and gradually shift it earlier by 15-30 minutes every few nights. 

5. Time your exercise right: For optimal sleep quality, it's best to finish exercise 90 minutes before bed, allowing your body enough time to cool down.

6. Eat at the right times, too: It’s best to finish eating at least two hours before bed, giving your body time to digest and reducing indigestion during sleep.

7. Manage stress before sleep: To avoid “tired and wired” syndrome before bed, consider journaling, taking a hot shower, meditation, or catching up with a friend.

8.    Practice good sleep hygiene: An hour before bedtime, lower the lights in your room by 70%. If you need to use your phone, do it only while standing, and put it away when you lie down. Remove clocks from view to avoid watching the time pass.

9.  Monitor yourself for sleep apnea: Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, reduces oxygen levels and can lead to increased risks of heart disease, diabetes, and cognitive decline. Your doctor can order a sleep study, or you can use tools like the SnoreLab app to track signs like loud snoring or gasping for air. If symptoms appear, seek professional evaluation.

Day 27 on the Norwegian Encore was quite full, and culminated with that potentially life-changing revelation mentioned above.  Dinner in the Manhattan Room with a mixed salad and Hungarian Mushroom Soup, followed by a large Caesar Salad, enhanced with pieces of New York Strip Steak.

Then on to see Patty Dess in the Theater.

Then dancing in the Social Club.

Karaoke in The Tavern Club.

Midnight Snack in the Local Grill.  Hot dog and chili, with beer.

All that and only 3029 steps.

Then to bed, which led to my sleep revelation.

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