Heal & Reenergize Your Brain With Optimized Sleep Cycles

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Sometimes 8 hours sleep can result in grogginess while 6 hours can result in waking up fresh as a daisy, so what gives? Dr. Tracey Marks explains, in this short video.

Getting more than Zs in

Sleep involves 90-minute cycles, usually in 4 stages:

  1. Stage 1: (drowsy state): brief muscle jerks; lasts a few minutes.
  2. Stage 2: (light sleep): sleep spindles for memory consolidation; 50% of total sleep.
  3. Stage 3 (deep sleep): tissue repair, immune support, brain toxin removal via the glymphatic system.
  4. Stage 4 (REM sleep): emotional processing, creativity, problem-solving, and dreaming.

Some things can disrupt some or all of those. To give a few common examples:

  • Alcohol: impairs REM sleep.
  • Caffeine: hinders deep sleep even if consumed hours before bed.
  • Screentime: delays sleep onset due to blue light (but not by much); the greater problem is that it can also disrupt REM sleep due to mental stimulation.

To optimize things, Dr. Marks recommends:

  • 90-minute rule: plan sleep to align with full cycles (e.g: 22:30 to 06:00 = 7½ hours, which is 5x 90-minute cycles).
  • Smart alarms: use sleep-tracking apps with built-in alarm, to wake you up during light sleep phases.
  • Strategic naps: keep naps to 20 minutes or a full 90-minute cycle.
  • Pink noise: improves deep sleep.
  • Meal timing: avoid eating within 3 hours of bedtime.
  • Natural light: get morning light exposure in the morning to strengthen circadian rhythm.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

Calculate (And Enjoy) The Perfect Night’s Sleep

Take care!

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  • Tasty Tabbouleh with Tahini

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    Tabbouleh is a salad, but it’s not “just a salad”. It’s a special kind of salad that’s as exciting for the tastebuds as it is healthy for the body and brain. Its core ingredients have been traditional for about a dozen generations, and seasonings are always a personal matter (not to mention that Lebanese tabbouleh-makers centuries ago might not have used miso and nooch, as we will today), but the overall feel of the Gestalt of tabbouleh seasonings remains the same, and this recipe is true to that.

    You will need

    For the tabbouleh:

    • 1 cup bulgur wheat
    • 1 cup plum tomatoes, chopped
    • 1 cucumber, peeled and chopped (add the peel to a jug of water and put it in the fridge; this will be refreshing cucumber water later!)
    • 1 cup chickpeas, cooked without salt
    • 1/2 cup parsley, chopped
    • 1/2 cup mint, chopped
    • 2 spring onions, finely chopped
    • 2oz fresh lemon juice
    • 1 tsp white miso paste
    • 1 tsp garlic powder
    • 1 tsp ground cumin
    • 1 tsp ground celery seeds
    • 1 tsp ground nigella seeds
    • 1 tsp ground black pepper
    • 1 tsp MSG, or 1/2 tsp low sodium salt (you can find it in supermarkets, the sodium chloride is cut with potassium chloride to make it have less sodium and more potassium)
    • 1 tbsp nutritional yeast (nooch), ground (it comes in flakes; you will have to grind it in a spice grinder or with a pestle and mortar)

    For the tahini sauce:

    • 3 garlic cloves, crushed
    • 3 tbsp tahini
    • 1 tbsp fresh lemon juice
    • 1 tbsp white miso paste
    • 1 tsp ground cumin

    To serve:

    • A generous helping of leafy greens; we recommend collard greens, but whatever works for you is good; just remember that dark green is best. Consider cavolo nero, or even kale if that’s your thing, but to be honest this writer doesn’t love kale
    • 1 tsp coarsely ground nigella seeds
    • Balsamic vinegar, ideally aged balsamic vinegar (this is thicker and sweeter, but unlike most balsamic vinegar reductions, doesn’t have added sugar).

    Method

    (we suggest you read everything at least once before doing anything)

    1) Rinse the bulgur wheat and then soak it in warm water. There is no need to boil it; the warm water is enough to soften it and you don’t need to cook it (bulgur wheat has already been parboiled before it got to you).

    2) While you wait, take a small bowl and mix the rest of the ingredients from the tabbouleh section (so, the lemon juice, miso paste, and all those ground spices and MSG/salt and ground nutritional yeast); you’re making a dressing out of all the ingredients here.

    3) When the bulgur wheat is soft (expect it to take under 15 minutes), drain it and put it in a big bowl. Add the tomatoes, cucumber, chickpeas, parsley, mint, and spring onions. This now technically qualifies as tabbouleh already, but we’re not done.

    4) Add the dressing to the tabbouleh and mix thoroughly but gently (you don’t want to squash the tomatoes, cucumber, etc). Leave it be for at least 15 minutes while the flavors blend.

    5) Take the “For the tahini sauce” ingredients (all of them) and blend them with 4 oz water, until smooth. You’re going to want to drizzle this sauce, so if the consistency is too thick for drizzling, add a little more water and/or lemon juice (per your preference), 1 tbsp at a time.

    6) Roughly chop the leafy greens and put them in a bowl big enough for the tabbouleh to join them there. The greens will serve as a bed for the tabbouleh itself.

    7) Drizzle the tahini over the tabbouleh, and drizzle a little of the aged balsamic vinegar too.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • The Osteoporosis Breakthrough – by Dr. Doug Lucas

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    “Osteoporosis” and “break” often don’t go well together, but here they do. So, what’s the breakthrough here?

    There isn’t one, honestly. But if we overlook the marketing choices and focus on the book itself, the content here is genuinely good:

    The book offers a comprehensive multivector approach to combatting osteoporosis, e.g:

    • Diet
    • Exercise
    • Other lifestyle considerations
    • Supplements
    • Hormones
    • Drugs

    The author considers drugs a good and important tool for some people with osteoporosis, but not most. The majority of people, he considers, will do better without drugs—by tackling things more holistically.

    The advice here is sound and covers all reasonable angles without getting hung up on the idea of there being a single magical solution for all.

    Bottom line: if you’re looking for a book that’s a one-stop-shop for strategies against osteoporosis, this is a good option.

    Click here to check out The Osteoporosis Breakthrough, and keep your bones strong!

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  • The Magic of L-theanine

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    All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?

    It just takes one extra supplement.

    For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?

    Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:

    • L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
    • It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
    • It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
    • Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
    • All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
    • How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!

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  • WHO Overturns Dogma on Airborne Disease Spread. The CDC Might Not Act on It.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The World Health Organization has issued a report that transforms how the world understands respiratory infections like covid-19, influenza, and measles.

    Motivated by grave missteps in the pandemic, the WHO convened about 50 experts in virology, epidemiology, aerosol science, and bioengineering, among other specialties, who spent two years poring through the evidence on how airborne viruses and bacteria spread.

    However, the WHO report stops short of prescribing actions that governments, hospitals, and the public should take in response. It remains to be seen how the Centers for Disease Control and Prevention will act on this information in its own guidance for infection control in health care settings.

    The WHO concluded that airborne transmission occurs as sick people exhale pathogens that remain suspended in the air, contained in tiny particles of saliva and mucus that are inhaled by others.

    While it may seem obvious, and some researchers have pushed for this acknowledgment for more than a decade, an alternative dogma persisted — which kept health authorities from saying that covid was airborne for many months into the pandemic.

    Specifically, they relied on a traditional notion that respiratory viruses spread mainly through droplets spewed out of an infected person’s nose or mouth. These droplets infect others by landing directly in their mouth, nose, or eyes — or they get carried into these orifices on droplet-contaminated fingers. Although these routes of transmission still happen, particularly among young children, experts have concluded that many respiratory infections spread as people simply breathe in virus-laden air.

    “This is a complete U-turn,” said Julian Tang, a clinical virologist at the University of Leicester in the United Kingdom, who advised the WHO on the report. He also helped the agency create an online tool to assess the risk of airborne transmission indoors.

    Peg Seminario, an occupational health and safety specialist in Bethesda, Maryland, welcomed the shift after years of resistance from health authorities. “The dogma that droplets are a major mode of transmission is the ‘flat Earth’ position now,” she said. “Hurray! We are finally recognizing that the world is round.”

    The change puts fresh emphasis on the need to improve ventilation indoors and stockpile quality face masks before the next airborne disease explodes. Far from a remote possibility, measles is on the rise this year and the H5N1 bird flu is spreading among cattle in several states. Scientists worry that as the H5N1 virus spends more time in mammals, it could evolve to more easily infect people and spread among them through the air.

    Traditional beliefs on droplet transmission help explain why the WHO and the CDC focused so acutely on hand-washing and surface-cleaning at the beginning of the pandemic. Such advice overwhelmed recommendations for N95 masks that filter out most virus-laden particles suspended in the air. Employers denied many health care workers access to N95s, insisting that only those routinely working within feet of covid patients needed them. More than 3,600 health care workers died in the first year of the pandemic, many due to a lack of protection.

    However, a committee advising the CDC appears poised to brush aside the updated science when it comes to its pending guidance on health care facilities.

    Lisa Brosseau, an aerosol expert and a consultant at the Center for Infectious Disease Research and Policy in Minnesota, warns of a repeat of 2020 if that happens.

    “The rubber hits the road when you make decisions on how to protect people,” Brosseau said. “Aerosol scientists may see this report as a big win because they think everything will now follow from the science. But that’s not how this works and there are still major barriers.”

    Money is one. If a respiratory disease spreads through inhalation, it means that people can lower their risk of infection indoors through sometimes costly methods to clean the air, such as mechanical ventilation and using air purifiers, and wearing an N95 mask. The CDC has so far been reluctant to press for such measures, as it updates foundational guidelines on curbing airborne infections in hospitals, nursing homes, prisons, and other facilities that provide health care. This year, a committee advising the CDC released a draft guidance that differs significantly from the WHO report.

    Whereas the WHO report doesn’t characterize airborne viruses and bacteria as traveling short distances or long, the CDC draft maintains those traditional categories. It prescribes looser-fitting surgical masks rather than N95s for pathogens that “spread predominantly over short distances.” Surgical masks block far fewer airborne virus particles than N95s, which cost roughly 10 times as much.

    Researchers and health care workers have been outraged about the committee’s draft, filing letters and petitions to the CDC. They say it gets the science wrong and endangers health. “A separation between short- and long-range distance is totally artificial,” Tang said.

    Airborne viruses travel much like cigarette smoke, he explained. The scent will be strongest beside a smoker, but those farther away will inhale more and more smoke if they remain in the room, especially when there’s no ventilation.

    Likewise, people open windows when they burn toast so that smoke dissipates before filling the kitchen and setting off an alarm. “You think viruses stop after 3 feet and drop to the ground?” Tang said of the classical notion of distance. “That is absurd.”

    The CDC’s advisory committee is comprised primarily of infection control researchers at large hospital systems, while the WHO consulted a diverse group of scientists looking at many different types of studies. For example, one analysis examined the puff clouds expelled by singers, and musicians playing clarinets, French horns, saxophones, and trumpets. Another reviewed 16 investigations into covid outbreaks at restaurants, a gym, a food processing factory, and other venues, finding that insufficient ventilation probably made them worse than they would otherwise be.

    In response to the outcry, the CDC returned the draft to its committee for review, asking it to reconsider its advice. Meetings from an expanded working group have since been held privately. But the National Nurses United union obtained notes of the conversations through a public records request to the agency. The records suggest a push for more lax protection. “It may be difficult as far as compliance is concerned to not have surgical masks as an option,” said one unidentified member, according to notes from the committee’s March 14 discussion. Another warned that “supply and compliance would be difficult.”

    The nurses’ union, far from echoing such concerns, wrote on its website, “The Work Group has prioritized employer costs and profits (often under the umbrella of ‘feasibility’ and ‘flexibility’) over robust protections.” Jane Thomason, the union’s lead industrial hygienist, said the meeting records suggest the CDC group is working backward, molding its definitions of airborne transmission to fit the outcome it prefers.

    Tang expects resistance to the WHO report. “Infection control people who have built their careers on this will object,” he said. “It takes a long time to change people’s way of thinking.”

    The CDC declined to comment on how the WHO’s shift might influence its final policies on infection control in health facilities, which might not be completed this year. Creating policies to protect people from inhaling airborne viruses is complicated by the number of factors that influence how they spread indoors, such as ventilation, temperature, and the size of the space.

    Adding to the complexity, policymakers must weigh the toll of various ailments, ranging from covid to colds to tuberculosis, against the burden of protection. And tolls often depend on context, such as whether an outbreak happens in a school or a cancer ward.

    “What is the level of mortality that people will accept without precautions?” Tang said. “That’s another question.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Burn – by Dr. Herman Pontzer

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    We all have reasons to want to focus on our metabolism. Speed it up to burn more fat; slow it down to live longer. Tweak it for more energy in the day. But what actually is it, and how does it work?

    Dr. Herman Pontzer presents a very useful overview of not just what our metabolism is and how it works, but also why.

    The style of the book is casual, but doesn’t skimp on the science. Whether we are getting campfire stories of Hadza hunter-gatherers, or an explanation of the use of hydrogen isotopes in metabolic research, Dr. Pontzer keeps things easy-reading.

    One of the main premises of the book is that our caloric expenditure is not easy to change—if we exercise more, our bodies will cut back somewhere else. After all, the body uses energy for a lot more than just moving. With this in mind, Dr. Pontzer makes the science-based case for focusing more on diet than exercise if weight management is our goal.

    In short, if you’d like your metabolism to be a lot less mysterious, this book can help render a lot of science a lot more comprehensible!

    Click here to check out “Burn” on Amazon today, and learn to manage your own metabolism the way you want it!

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  • Does Your Butt…Wink?

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    What is a Butt Wink?

    A “butt wink” is a common issue that occurs during squatting exercises.

    Now, we’ve talked about the benefits of squatting countless times (see here or here for just a few examples). As with all exercises, using the correct technique is imperative, helping to both reduce injury and maximize gain.

    Given butt winks are a common issue when squatting, we thought it natural to devote an article to it.

    So, a butt wink happens when, at the bottom of your squat position, your pelvis tucks rotates backward (otherwise known as a “posterior pelvic tilt”) and the lower back rounds. This motion looks like a slight ‘wink’, hence the name.

    How to Avoid Butt Winking

    When the pelvis tucks under and the spine rounds, it can put undue pressure on the lumbar discs. This is especially risky when squatting with weights, as it can exacerbate the stress on the spine.

    To avoid a butt wink, it’s important to maintain a neutral spine throughout the squat and to work on flexibility and strength in the hips, glutes, and hamstrings. Adjusting the stance width or foot angle during squats can also help in maintaining proper form.

    A visual representation would likely work better than our attempt at describing what to do, so without further ado, here’s today’s video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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