1:25 Motty�s background

Licensed sleep technologist

Various recognitions and experience in the sleep field

3:41 Sleep as an aspect of overall well-being

Lack of recognition of sleep as an important factor

Impact of sleep on feelings, functioning, productivity, immunity

�Sleep certainly does deserve to get more attention�

5:00 Stages of sleep

Explanation of different stages of sleep

The sleep cycle

8:12 Importance and benefits of REM sleep

Benefits of different stages

Functions and characteristics of REM sleep

Impact of REM on the body and daily functioning

9:45 Emotional well-being

Impact of REM sleep on the emotional life

10:41 Importance of sleep in certain age

Misunderstanding about the need for sleep for adults

�It would be helpful for us to get better sleep as we get older � longer sleep and good quality sleep as we get older�

Importance of good quality sleep in older age

12:05 Differences in need for sleep between individuals

8 hours of sleep myth

Sleep varies between people

�Not recommended sleep duration is less than 6 hours or more than 10 hours�

Description of 3 types of insomnia

14:45 Golden rules of good night sleep

3 factors that influence the quality of sleep

17:05 Impact of COVID-19 on sleeping patterns

Different aspects that could have an impact on sleep patterns

Importance of returning to usual sleep patterns after the virus

Advice on sleep length

18:40 Factors impacting sleep

Quantity and quality of sleep

Factors impacting the quality of sleep

Sleep disorder, restless legs

20:29 Connection between sleep and Alzheimers

Association between sleep and disease

Current research about the topic

22:23 Impact of lack of sleep on the immune system

Importance of consistent, good quality sleep

Studies about sleep and diseases

24:08 Cognitive Behavioral Therapy (CBT) for people with poor sleep patterns

Sleep associations

Anxiety, dysfunctional believes and attitudes about sleep

CBT treatment and its effects

Ways to strengthen bed and sleep associations

27:48 Relationship between sleep and learning

Types of memory

The impact of pre-learning sleep and post-learning sleep on retaining information

29:53 Genetic basis of chronotypes

Explanation of 3 types

Differences in productivity for people with different chronotypes

The importance of recognition of chronotype and body clock

34:35 Purpose of dreaming

Impact of emotions on dreams

Different sleeping cycles due to COVID-19

Impact of RAM on mental well-being

36:50 Impact of sleep on the problem-solving process

Importance of RAM sleep to improve the decision marking

38:00 Relationship between diet and sleep

What to avoid before sleeping

Impact of food items and eating time on sleep optimization

The negative influence of poor sleep on eating patterns

41:55 Improvements in stage 3 sleep

Advice on what to do to do to improve sleep quality

43:25 Effects of exercising on sleep

What to avoid before sleeping

44:55 Sport, performance and sleep

Research about performance according to chronotypes

Predicting effectiveness

46:41 Effects of sleeping on practicing

Impact of good sleep on enhancements in sports and learning

�Practice with a good night sleep will make things perfect�

47:44 Beauty Sleep

Beliefs and lack of proof in research

49:30 Sleep deprivation in teenagers

How should parent help

Advice on what could parents and teenagers do

52:14 Blue lights and sleep

What to do and not do before sleeping

Advice on morning habits

54:45 Distraction techniques

�The last thing that we want to do is to think about sleep itself, or think about our inability to sleep or sleep-related efforts�

Different techniques explanation

55:55 Benefits of napping

Impact on productivity

Rules of napping

58:40 Motty�s sleeping routine

1:00:05 Research about sleeping

Future research possibilities

1:00:50 Book recommendations

Book according to sleeping type and particular sleep problems

�Address your anxiety�

1:02:09 Final advice

�Be mindful about your sleep�

�Every day is a new day. Every moment is a new moment. Every night is a new night. (�) Tonight, it is still a new night and you do have all the potential and you do have the ability to get the good night sleep.�