E26 - Dr. Monika - Sleep Matters

<p>Dr. Monika Sharma, Founder of Sleep Moksha, Consultant and Researcher, Behavioural Sleep Medicine, having spent over 13 years in sleep academia at Sir Ganga Ram Hospital; Max Super Specialty Hospital; etc., India and University of Pennsylvania; VA Medical Center; Brown Medical University, USA and the voice behind Sleep Moksha- A Sleep wellness Institute.</p><p>On this episode <a href='https://inspiresomeonetoday.buzzsprout.com/'>Sleep Matters</a>, Dr. Monika and I discussed various aspects of sleep. What’s sleep deprivation, impact of mental health and the role of sleep. What is sleep debt and can this be made-up over time?.  Steps one can take to improve sleep quality. Impact of delayed circadian rhythm and the impact of blue light. Join me on this information rich discussion on sleep.</p><p><b>Timestamps </b></p><ul><li>Sleep as a performance enhancing activity - <b>5:24</b></li><li>Myths &amp; ignorance of sleep - <b>12:51</b></li><li>Sleep and mental health - <b>17:57</b></li><li>Improving sleep quality - <b>22:56</b></li><li>Bluelight impact - <b>27:41</b></li><li>Rapid fire round - <b>30:18</b></li><li>Quality vs Quantity of sleep - <b>33:39</b></li></ul><p><b>Key quotes and references from the episode:</b></p><ul><li><em>We cannot be fully healthy unless our sleep is healthy</em></li><li><em>Good sleep and mental health is a badge of honor</em></li><li><em>Being perfect is a delusion</em></li><li><em>Sleep is the unsung hero of mental health</em></li></ul><p><b>Characteristics of the Five Basic Brain Waves</b></p><p><b>Frequency band | Frequency | Brain states</b></p><ol><li><b>Gamma (γ) | &amp;gt;35 Hz | Concentration</b></li><li><b>Beta (β) | 12–35 Hz | Anxiety dominant, active, external attention, relaxed</b></li><li><b>Alpha (α) | 8–12 Hz | Very relaxed, passive attention</b></li><li><b>Theta (θ) | 4–8 Hz | Deeply relaxed, inward focused</b></li><li><b>Delta (δ) | 0.5–4 Hz | Sleep</b></li></ol><p><em>Website - </em><a href='https://www.sleepmoksha.com/'><em>Sleep Moksha</em></a></p><p><em>Book Recom