Sleep: The Bad NewsDr. Matthew Walker at Google talkshttps://youtu.be/aXflBZXAucQ Dr. Rhonda Patrick interview dr. Matthew Walkerhttps://youtu.be/bEbtf7uS6P8Why sleep matters: Harvard medical Schoolhttps://youtu.be/LmwgGkJ64CMHow can you screw up sleep?• Not enough (7-9 hours)• Wrong time (personal best sleep time, consistent)• Disruptions (normal to wake up once in middle of night, but can't get "engaged")• Blue and bright lights (including LEDs)• Late-day Caffeine Consumption (adenosine blockers, sleep drive)• Malnutrition (necessary components for serotonin and melatonin)Consequences• Emotional volatility (including depression and ADHD behaviors, • Lack of Focus (dangerous driving, poor school performance)• Reduced Memory Performance (night before and night after matter)• Blood sugar and appetite regulation (dramatically increase risk of obesity)• Toxic build-up (amyloid plaques and adenosine)• Immune System Dysregulation (70% reduction in T cells)