Sleep Expert: 5 Habits to Improve Your Rest and Recover Your Energy
We're Víctor and Delia, and we're doctors. We interview various healthcare experts to give you the tools to live longer and better.
Dr. Alba García is a Sleep Medicine specialist with a master's degree in PNI.
Dr. Alba García's social media:
Instagram: / dra.albagarciaaragon
To continue learning about how to improve your health: / impacientes_podcast
Referenced study on Sleep Deficit and Fat Loss: "Insufficient sleep undermines dietary efforts to reduce adiposity."
Episode timing:
0:00 Trailer
1:02 Episode presentation
1:47 How did you become a sleep doctor?
2:35 Why do we sleep?
4:29 Consequences of Not Getting Enough Sleep
8:30 Do We Need 8 Hours of Sleep?
10:27 Making Up for the Weekend Doesn't Work
11:35 Natural Waking vs. Alarm Clock
13:57 The 4 Phases of Sleep
16:51 How Sleep Changes with Age
18:16 Sleep Spasms
19:38 Regularity is Key
22:10 Social Jet Lag
24:00 Exercise and Rest
26:21 How Coffee Wakes Us Up
28:14 When Should We Have Our First and Last Cup of Coffee?
29:35 Nap: Yes or No?
30:57 Time Between Dinner and Bedtime
31:35 Screens: How They Affect Your Rest
33:40 The Importance of a Sleep Routine
36:29 What Should I Do if I Wake Up in the Middle of the Night?
37:42 Does Sleeping with a Partner Affect Your Rest?
39:19 Why Do We Snore?
42:33 Melatonin Supplementation