Simply relying on online advice and hacks won't cut it if you're seeking to address your sleep issues. What's crucial is gaining a deeper comprehension of your sleep patterns, identifying the root cause of your problems, and devising an effective solution to improve your sleep quality. In today’s episode of The Growth Guide podcast, we dive into the world of sleep with renowned sleep expert Dr. Chris Winter.[01:44] Chris’s Journey: Introducing Dr. Chris Winter.[04:03] Prioritizing Nutrition, Exercise, and Sleep for Better Health: Understanding the Downside of Neglect and Simple Ways to Improve.[06:29] The Glymphatic System and its Impact on Alzheimer's Disease: How Sleep Can Help Delay the Onset of the Disease.[10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia.[16:09] Insights from Patients and Clients: The Link Between COVID, Sleep Disruptions and Brain Fog.[19:54] The Dark Side of Sleep Deprivation: Understanding the Severe Health Risks Associated with Insomnia and Poor Sleep Habit.[25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity.[33:34] Sleep Deprivation: The Surprising Link Between Falling Asleep Quickly and Sleep Deprivation.[36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep.[41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine.[46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep? [51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep?[56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep.[01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Layer.[01:06:16] Weighted Blankets for Better Sleep: Exploring the Benefits and Drawbacks of Weighted Blankets for Better Sleep.[01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule.[01:16:32] The Science of Temperature Regulation and Sleep : How Raising and Lowering Body Temperature Can Impact Your Sleep.[01:19:22] Final Questions: Mindset Shifts and Life-Changing Books.Resources:Connect with Chris:LinkedIn: linkedin.com/in/w-christopher-winter-md-121b1a23/Website: wchriswinter.com/Youtube: youtube.com/user/wcwinter1Instagram: instagram.com/drchriswinter/?hl=enPodcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841Mentioned in the episode:The Sleep Solution: Why Your Sleep is Broken and How to Fix It:  amazon.com/Sleep-Solution-Why-Your-Broken/dp/0399583602The House of God: goodreads.com/book/show/401876.The_House_of_GodCatch-22: amazon.com/Catch-22-50th-Anniversary-Joseph-Heller/dp/1451626657Bowie: The Biography: amazon.com/Bowie-Wendy-Leigh-audiobook/dp/B00N982NUK/ref=sr_1_2?keywords=David+Bowie+Biography&qid=1683012061&sr=8-2