Louisa Nicola

So if you can be going to sleep at the same time and waking up at the same time every day, you're going to just naturally increase your deep and slow wave sleep because you're going to be waking up with the sun, going to sleep when the sun is going down, and you're going to get this natural rhythm, if you will.

So if you can be going to sleep at the same time and waking up at the same time every day, you're going to just naturally increase your deep and slow wave sleep because you're going to be waking up with the sun, going to sleep when the sun is going down, and you're going to get this natural rhythm, if you will.

Correct.

Correct.

Correct.

I believe it was only over 10% variation, wasn't it?

I believe it was only over 10% variation, wasn't it?

I believe it was only over 10% variation, wasn't it?

Yeah, correct. So you don't want a lot of variation. You want to maybe... Regularity. Regularity, exactly. And that's literally just to bank on the slow wave sleep, the deep sleep, stage three, and also the non-REM sleep. That is non-REM sleep and also REM sleep, which is stage four.

Yeah, correct. So you don't want a lot of variation. You want to maybe... Regularity. Regularity, exactly. And that's literally just to bank on the slow wave sleep, the deep sleep, stage three, and also the non-REM sleep. That is non-REM sleep and also REM sleep, which is stage four.

Yeah, correct. So you don't want a lot of variation. You want to maybe... Regularity. Regularity, exactly. And that's literally just to bank on the slow wave sleep, the deep sleep, stage three, and also the non-REM sleep. That is non-REM sleep and also REM sleep, which is stage four.

You also want to ensure that you are warming up for sleep. If you treat sleep like a sport, then you've got to think about it like, okay, it's 8.30 p.m. I want to be asleep by 10 p.m. That's the golden rule with me. Bed lights out 10 p.m. asleep. If you want to have that as your sleep time, that means you're going to have to start warming up for sleep at 8.30 p.m. That may involve...

You also want to ensure that you are warming up for sleep. If you treat sleep like a sport, then you've got to think about it like, okay, it's 8.30 p.m. I want to be asleep by 10 p.m. That's the golden rule with me. Bed lights out 10 p.m. asleep. If you want to have that as your sleep time, that means you're going to have to start warming up for sleep at 8.30 p.m. That may involve...

You also want to ensure that you are warming up for sleep. If you treat sleep like a sport, then you've got to think about it like, okay, it's 8.30 p.m. I want to be asleep by 10 p.m. That's the golden rule with me. Bed lights out 10 p.m. asleep. If you want to have that as your sleep time, that means you're going to have to start warming up for sleep at 8.30 p.m. That may involve...

having your last meal at 8 p.m., turning down the lights, getting relaxed, don't answer emails, don't be doing anything too chaotic, and, of course, staying clear of alcohol and marijuana if you are a regular user.

having your last meal at 8 p.m., turning down the lights, getting relaxed, don't answer emails, don't be doing anything too chaotic, and, of course, staying clear of alcohol and marijuana if you are a regular user.

having your last meal at 8 p.m., turning down the lights, getting relaxed, don't answer emails, don't be doing anything too chaotic, and, of course, staying clear of alcohol and marijuana if you are a regular user.

The most powerful intervention that we have to slow the progression of these disease states is exercise. Exercise can be broken up into three categories. You've got resistance training, you've got aerobic training, and then you've got neurocognitive training. Aerobic training is absolutely fundamental for the brain and for this specific reason.

The most powerful intervention that we have to slow the progression of these disease states is exercise. Exercise can be broken up into three categories. You've got resistance training, you've got aerobic training, and then you've got neurocognitive training. Aerobic training is absolutely fundamental for the brain and for this specific reason.

The most powerful intervention that we have to slow the progression of these disease states is exercise. Exercise can be broken up into three categories. You've got resistance training, you've got aerobic training, and then you've got neurocognitive training. Aerobic training is absolutely fundamental for the brain and for this specific reason.