THMG Presents: Hazard Class

Episode 0028

Elite Sleep

Featuring: Dr. Glenn Landry

In this episode of the Hazard Class Podcast, we welcome back Dr. Glenn Landry, PhD sleep specialist and founder of Neo Performance, for a deep dive into the world of sleep science. Dr. Landry, who has over 30 years of experience studying circadian rhythms and sleep, shares his expertise on how understanding sleep cycles can help improve both the quality and quantity of sleep. This episode takes a detailed look at the science behind sleep architecture, the importance of REM and slow-wave sleep, and how to optimize sleep patterns for better performance and health.

Segment Breakdown & Timestamps:

0:00 – 1:00 – Welcome and Introduction

• The host introduces Dr. Glenn Landry, a two-time guest on the podcast, and provides an overview of his background in sleep science and coaching.

1:01 – 3:45 – Wheel of Stupid Questions

• Dr. Landry answers a fun, offbeat question: "Do you believe in ghosts?" The segment brings some humor before diving into the deeper topics of sleep science.

3:45 – 6:12 – Dr. Landry’s Journey into Sleep Science

• Dr. Landry shares his personal journey from being a night owl to discovering the importance of circadian rhythms, which led him to pursue sleep science. He discusses life-changing moments that shaped his career, including a transformative course with Dr. Ralph Misselberger on circadian rhythms.

6:13 – 9:00 – Sleep Cycles and Their Importance

• Dr. Landry breaks down the various sleep cycles, including slow-wave sleep and REM sleep, and explains why the quality of sleep matters more than the number of hours slept. He highlights the difference between waking up from deep sleep versus REM sleep.

9:01 – 12:11 – Building a Healthy Sleep Window

• Dr. Landry explains the importance of creating a predictable sleep window to optimize sleep architecture. He shares practical advice on how individuals can protect their sleep window and improve their overall sleep health.

12:12 – 16:24 – The Role of Supplements and Sleep Aids

• Dr. Landry addresses the common use of sleep aids and supplements, cautioning against relying on them to hack the sleep system. He emphasizes that promoting one stage of sleep at the expense of others can disrupt the entire sleep cycle.

16:25 – 19:10 – Sleep and Immune Function

• Dr. Landry explains how slow-wave sleep not only restores the brain but also plays a critical role in immune function. He connects the importance of good sleep to how the body responds to vaccines and illness.

19:11 – 23:00 – The Impact of Trauma and EMDR

• Dr. Landry discusses how REM sleep helps process emotional stress and trauma. He compares sleep processing to EMDR therapy and explains how it helps individuals deal with traumatic memories during sleep.

23:01 – 26:50 – Nightmares and Their Effect on Sleep Architecture

• The conversation turns to how recurring nightmares and unresolved trauma can affect sleep architecture. Dr. Landry likens nightmares to a computer stuck in a virus scan loop, hindering sleep processing.

26:51 – 30:43 – Light Sleep vs. Deep Sleep

• Dr. Landry talks about the differences between light and deep sleep and explains why some people are light sleepers while others can sleep through loud environments. He shares insights into how stress and trauma influence the depth of sleep.

30:44 – 35:23 – Sleep Debt and Chronic Sleep Deprivation

• Dr. Landry explains the concept of sleep debt and its cumulative effects on health. He talks about how the average person is getting less than seven hours of sleep per night and how chronic sleep deprivation can lead to long-term health issues.

35:24 – 39:10 – The Importance of Prioritizing Sleep

• Dr. Landry stresses the importance of prioritizing sleep in modern life. He describes how insufficient sleep can affect overall well-being and urges listeners to make sleep a priority for better health.

39:11 – 42:45 – Sleep and Physical Activity

• The discussion shifts to how physical activity impacts sleep patterns. Dr. Landry explains the interplay between exercise, energy expenditure, and sleep maintenance, and the importance of balancing both homeostatic and circadian sleep drivers.

42:46 – 45:50 – Shift Work and Sleep

• Dr. Landry discusses the challenges of shift work on sleep health. He provides strategies for shift workers to protect their circadian rhythms and improve their sleep quality despite irregular hours.

45:51 – 46:58 – Closing Thoughts and Resources

• Dr. Landry wraps up by encouraging listeners to take action in building a healthier sleep routine. He also shares how people can reach out to him and access resources for improving their sleep.

Key Moments & Quotes:

1. On Sleep Cycles:

• "How we feel when we wake up has more to do with the stage of sleep we woke up from than how many hours we slept."

1. On Sleep Architecture:

• "It's not just about the time you spend asleep, but about building a healthy sleep window and protecting it. Sleep architecture is the key."

1. On REM Sleep:

• "REM sleep consolidates learning, memory, and emotional processing. It’s crucial for resilience to stress and trauma."

1. On Sleep Deprivation:

• "Chronic sleep deprivation is like redlining an engine—it can work for a while, but eventually, it will break down."

1. On Sleep and Trauma:

• "REM sleep helps us process trauma. It removes the emotional tags from negative events, allowing us to respond more calmly in the future."
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Resource Links and References:

• Neo Performance
• Email: Glenn@NeosPerformance.com