In an enlightening exchange between sleep expert Latt Mansor and renowned artist Mollie Eastman, we embark on a journey that redefines our understanding of sleep as a skill. By exploring the profound impact of optimizing sleep patterns and harmonizing with our natural circadian rhythms, we gain invaluable insights into the transformative potential of prioritizing quality rest. Join us as we delve into their enlightening conversation, unearthing the path to enhanced well-being and amplified productivity through the mastery of the art of sleep.

The Importance of Sleep Optimization: Traditionally, sleep has been viewed as a basic necessity, something we simply do to recharge our bodies. However, Mollie Eastman challenges this perception by emphasizing the significance of optimizing our sleep experience. Rather than treating sleep as an afterthought, she advocates for prioritizing its quality. By embracing sleep as a skill, we can embark on a journey of self-discovery and self-improvement.

Understanding Circadian Rhythm Entrainment: At the heart of sleep mastery lies the concept of circadian rhythm entrainment. Our circadian rhythm is a biological clock that regulates our sleep-wake patterns over a 24-hour cycle. Unfortunately, our modern lifestyles often disrupt this natural rhythm, leading to irregular sleep patterns and decreased sleep quality. Mollie Eastman highlights the importance of aligning ourselves with our inherent circadian rhythm and discusses various strategies to strengthen it.

Achieving Rhythmic Sleep Patterns: When we align ourselves with a strong circadian rhythm, our sleep-wake cycles become more rhythmic and consistent. Regardless of external factors or activities the night before, we can wake up consistently at the same time. Our bodies possess internal clocks that communicate with various organs and cells, relying on a clear scheduling system. Factors such as meal timing, exposure to light and darkness, temperature fluctuations, and even the timing of our thoughts and movements play a crucial role in maintaining a robust sleep-wake rhythm.

The Benefits of Circadian Rhythm Alignment: Aligning with our natural circadian rhythm brings forth a multitude of benefits. By prioritizing and optimizing our sleep patterns, we reduce the need for external aids to induce sleep or stay asleep. Our bodies naturally regulate sleep pressure, melatonin production, and cortisol pulses when we are in sync with our circadian rhythm. This leads to improved sleep quality, enhanced cognitive function, and increased overall well-being.

Mastering Sleep Amidst Travel and Time Zone Changes: Even when faced with the challenges of travel or time zone shifts, sleep mastery remains possible. Mollie Eastman emphasizes the importance of understanding the principles of circadian rhythm entrainment to navigate the complexities of modern living. By implementing specific strategies and adapting our sleep routine, we can mitigate the disruptions caused by changes in our environment and ensure harmonious sleep patterns.

The captivating dialogue between Latt Mansor and Mollie Eastman sheds light on the concept of sleep as an art form and a skill to be honed. By prioritizing quality sleep, optimizing our sleep patterns, and aligning with our natural circadian rhythms, we unlock the transformative power of rest. Sleep mastery is not just about achieving a good night's sleep; it is about embracing a lifestyle that promotes overall well-being and productivity. So let us embark on this journey together, uncovering the secrets to a blissful and rejuvenating night of sleep.

In this episode, you'll discover:

• Sleep as a Skill: Delve into the concept of sleep as an art form, emphasizing the importance of optimizing sleep patterns and prioritizing quality rest.
• Circadian Rhythm Entrainment: Explore the significance of aligning with our natural sleep-wake cycles and strategies to strengthen our circadian rhythm for consistent and rejuvenating sleep.
• Transformative Benefits: Uncover the potential for improved well-being and enhanced productivity through sleep mastery, including reduced reliance on external aids, enhanced cognitive function, and overall sleep quality.

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Transcription

Dr. Latt Mansor:

Sleep is so fundamental that it's so interesting to hear you. Say how much in how involved you are with all these different industries because it's such a fundamental human thing that you can basically apply to hotels, poker, um, corporates, individuals, fitness, literally anything. So, you know, give us a little bit of a teaser of what you mean by sleep as a skill. Like what do you normally go in there and teach people.

Mollie Eastman:

Yeah, great question. Um, and sometimes it would be pushback, you know, we've been on like over, I don't know, 200 and something different podcasts in the past couple years. And some people would be like a skill. How is that a skill? We all can all do it.

We're bored with it. How can that be? Uh, and what we stand in is that, uh, there's a particular opportunity for us to optimize this area versus just kind of getting by, um, and having this be a afterthought or something that's nice to have but not, uh, prioritized or what have you. Instead, if we're coming at it from this perspective of skill, then we can begin with kind of sleep 1 0 1, and I make the argument that.

If you really are standing in some of the latest of our understand of our research in chronobiology, then we see that how we're most of us as a society are behaving, um, across the globe now used to be more siloed. And there were particular areas where there might not be as much of this, but in better, for better or for worse.

Much of the globe is now really, uh, impacted by these types of ways that we're living, that are out. Side of these rhythms of nature, which are really dominant in some of this conversation. So what I mean by that is that what we really stand in at sleep as a skill is this concept of circadian rhythm entertainment.

And that is this process of in training our circadian rhythm. Because our circadian rhythm, this 24 hour rhythm that um, as diurnal creatures we're meant to really be active by day and at rest at night exist on a spectrum. And like any great spectrum, there's, you know, the weak side and the strong side.

And we make the argument that many of us in our moderate society are hanging out closer to the weak side than we may have, uh, been in years past. Right? So instead, we're taking a series of behavioral change interventions and, um, certain environmental shifts and various, uh, things that we bring in strategically to help support the movement towards that strong side of our circadian rhythm.

And what does a strong circadian rhythm kind of look like? Well, it often means that, Instead of a lot of the efforting that can come about with sleep, cuz I'll have so many people that will reach out, they're really struggling and I've been there and they're really struggling. They wanna know, well, what's the magic supplement app thing to do, et cetera.

That will just help me turn off my brain at night and keep it off. All, you know, seven to nine hours. And unfortunately, um, you know, that approach might not be a winning strategy. However, with this other approach of strengthen a circadian rhythm, what tends to happen is an automaticity of these rhythms so that you're bringing back that rhythmicity.

Such that you are waking up around the same time no matter what you did last night. You know we all might have that friend or person. We know that you'd go out and everyone's out till like two, 3:00 AM and they're still waking up at their normal six 30 or whatever, and we might have thought, Ugh, that sucks for you. We might have thought that that was a, um, a problem, but it turns out that that's actually what we're gaming for is that ability to have that sort of anchoring system that is present despite some of these, uh, kind of changes in our circumstances. And, ability to quickly with velocity, get ourselves back on track to that rhythm because our clocks in our body.

We often speak to the fact that our super cosmetic nucleus is that master clock that is then communicating with all these peripheral clocks in virtually every cell and organ in our body. And so if there is the missing of that clear. Scheduling system, which looks like you know the timing of our foods, which looks like the timing of our bright light exposure, our darkness exposure, our temperature shifts in fuc fluctuations, as well as even things like thought, timing, movement, timing, drug timing.

All of these things play a role in telling the body what time it is and what to be doing when. And the beauty of this is that when we start to move to the strong side of that circadian rhythm, Then there's no longer as much of this, um, need and efforting to find. That perfect meditation app to drift us off at night or what have you, because the body has such a pull for that sleep pressure at the right in consistent times for you.

And then it's also helping to supply sufficient melatonin through to, uh, shift us to a sleep onset time. That's, that really works as well as keeping us asleep throughout the course of the night and then waking up at around the same time around us. Kind of consistent and well orchestrated cortisol pulse in the morning.

So that becomes the rhythm by which we're striking a cord. And then we can even keep, we have strategies to keep things, um, on, in alignment even with travel and time zone shifts and all the complications that might come about from modern living. We really have, um, approaches for that.

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